Mindfulness is being aware, or paying attention, to the present moment, without judgment.

Let’s unpack this a bit. Mindfulness is something you do on purpose. You practice focusing on the present moment. In yoga, we move with our breath, focusing on how our body feels or our breath flows in poses. In meditation, we practice quieting our body and mind, noticing thoughts, feelings, and sensations that come up, and letting them pass. Breath work is breathing with purpose. Although we breathe without thinking about it most of the day, we can control our breath in ways that relax or energize us in the moment.

Practicing mindfulness during class (and on your own) allows you to be more easily mindful in your everyday life.

Learn more in our blog: Welcome to Balancing Breath.

Yoga is a movement practice that includes physical poses (asanas), breath work (pranayama), and focus (drishti). There are many different styles of yoga.

Learn more in our blog: Welcome to Balancing Breath.

Meditation is a practice of calming the body and mind to focus inward on what matters most to you.

Meditation has roots in many different cultural traditions and continues to be practiced in many different ways today. In general, meditation is a mind-body practice. This means meditation is experienced physically and mentally as you calm your mind, note sensations and thoughts, and connect to your awareness.

Learn more in our blog: Welcome to Balancing Breath.

Breath work is breathing with intention (on purpose) using any number of techniques.

Breath is universal and we are learning more about the science behind breathing with purpose (rather than naturally, without thinking about it) as a way to improve mood and health.

Learn more in our blog: Welcome to Balancing Breath to Balancing Breath.

We offer classes that may be informed by any number of cultures. Every religion or spiritual tradition has meditative or contemplative practices that focus on being present. We honor and give credit to all traditions who inform our practices. We invite you to incorporate your religious beliefs into your personal practice in ways that are meaningful to you. We focus on the practice of mindfulness as the source of connection in classes; all faiths are welcome.

Learn more: What is a mindfulness practice?

Each time you take a class you are practicing skills that have been shown to improve quality of life. Research shows mindfulness helps people observe—rather than judge—experiences, which can help you feel fully present in your work, activities, relationships, and with yourself. We created “circles” to share and discuss this research with you.

In every practice you will find the challenge of focus, flexibility, balance, energy … on and on. The key is to come to practice to learn how to begin again. It sounds simple, but in a chaotic world full of distractions, simple is not always easy. The more consistently you practice, the easier it becomes to have one breath be the refresh that returns you to balance and allows you to start again.

Mindfulness is not a “quick fix” for problems. Benefits come from practice and consistency. Mindfulness practices may support treatment you receive for physical and mental health concerns that affect your daily life. We recommend you discuss your practice with your provider(s).

In any of the practices you may feel uncomfortable, an emotion or physical sensation may come up that is distracting. This is normal. Our studio is a safe space. At the same time, if these distractions create pain or make it too hard to focus, try taking a pause and breathing until you feel comfortable restarting.

Thank you for being curious!

The skills we use in yoga, meditation, and breath work take time for us to learn. And, the more you practice, the more comfortable you become. Consistency is key. Even if you are experienced, any given day can be more challenging to focus, move or relax. There is no competition in class. There is no judgement (of “good” or “bad”). We are all here to learn and accept ourselves right where we are—not in comparison to one another or to media images. Each practice is challenging for everyone, in ways unique to them.

We recommend you show up 15 minutes early. Our teacher will greet you. Feel free to ask any questions about the studio or the practice, like whether you need any props. And sharing your level of practice level helps our teachers best support you.

Smile. Silence your cell phone. Find a spot for your mat or chair (we have both you can borrow) and make sure you have water set aside that is sealed.

Some classes begin with brief instruction, others may begin with breath work to help warm your body. Other classes may begin by simply queueing you into a basic pose.

Some classes have music, and it can range from upbeat to quiet white noise. Other classes do not use music. Likewise, some classes will have full lighting and others (like restorative or yin yoga classes) use less lighting.

You are here for your own intention. Just as we ask that you not judge others, there is no need to judge yourself. There is gratitude in a practice for showing up.

At any point, take a pause if that feels right for you. Stand, sit, lie down and breathe. Then, as we all do, begin again.

When you visit the class schedule, you will see a short description of each class. A few things to consider:

What time of day is best for you to leave distractions outside of the studio to benefit your practice?

Do you want a class that is energizing (active) or relaxing (restorative)?

Is there a particular focus of yoga that you want to explore, like core strength, posture, fitness, or recovery?

If you don’t see a class that meets your interest or availability, let us know!

Yoga is a practice for people of all abilities, no matter your level of balance or flexibility. Maintaining your breath and focus (calm) while holding a pose or flowing between poses is something we all experience as challenging, in our own way. For some people, one side of our body may be different than the other. For others, our work or activities outside of yoga practice may have certain muscles tight or fatigued.

If you want to try movements without challenging your balance, try a chair yoga class! Coming to yoga class consistently will improve your flexibility and balance, no matter what your starting point is.

Learning the poses (asanas) takes time, and in some classes, you flow from one pose to the next in one breath. Also, some teachers will use different names for the same pose (based on their training).

It's fine to pause. The teacher will give additional cues (like, “right foot forward”) or demonstrate the pose. You can also watch to see how others in class take a pose.

If you’d like to learn the names of poses outside of class, our teachers can recommend resources to help.

Never do a pose that creates the sensation of pain. You also don’t need to attempt a pose that makes you feel vulnerable. Take care of your body and mind first and foremost.

All yoga poses can be modified—to focus on the fundamentals or to make them more challenging in some way. You can raise a hand during class if you’d like the teacher to help you to find the best form of a pose for you, whether it’s using a prop, trying the pose in a different way, or doing a different pose that targets the same benefits.

If a teacher is not able to help you adjust during class (like in a flow class that is moving between poses at each breath), you can always ask for tips after class. And again, it is always fine to come to rest at any point during class.

Chair yoga is for everyone! Whether you need to be in a seated position or want to learn how to move while at work or school, chair yoga is a practice that can be gentle or active. Some benefits of chair yoga are:

Ability to focus on posture

Learning the mechanics of many yoga poses (asanas)

Avoid headaches by keeping your head above your heart (if you are inclined to get headaches)

Removing concerns about balance

In yoga classes, you will use either a mat or a chair as your personal space during practice. There are additional “props” we may use to support poses.

Blocks can be used to fill a space – between your hand or knee and the floor. Or, you can sit on a block rather than the floor if your hips or knees feel better that way.

Straps can be used to help lift or hold a pose when you need to reach an extra inch or two.

Bolsters are used during restorative or yin yoga practices where you are focusing on holding a pose for a longer time or releasing muscle tension.

Blankets can be used for warmth when we rest in savasana or as a bit of cushion or lift when sitting or lying down (like under our neck).

Eye pillows are pouches filled with flax seed and can offer a nice sensation for your closed eyes when you rest (in savasana).

Lavender oil hand towels will be offered at the end of some classes. These are cool washcloths with a bit of lavender scent. You will leave these in the studio and take the scent into your day if you choose.

Maybe you are new to meditation or you may have experience meditating but are new to our studio or a group setting. Welcome, and feel free to come a few minutes early to meet your teacher and ask any questions.

Our classes begin with a short introduction to the practice. We then settle into a position that’s comfortable—for you, it may be sitting (we have chairs and cushions) or lying on a mat (we have those too). You are welcome to use our bolsters and blankets as well. And, you might consider having an extra layer – like a sweatshirt – so you feel comfortable no matter the room temperature.

Lights will be on, but low. We may begin with some guided breathing exercises. Then the meditation practice begins.

There is time at the end to rest in savasana or journal (if you like to do so).

This is the nature of meditation practice. Sitting still and quieting our mind is challenging. But like learning to play an instrument or speak another language, what seems like constant overthinking at the start gets easier with consistency. And in time, you may be able to drop into the practice without the attention to “how” you do so.

The fundamental element of meditating consistently is learning to start again. When you lose your focus or feel your mind wander, notice it. Then, take a breath and start again. And, repeat.

Breath work classes may focus on a specific routine or practice (like a “morning breath practice”) or they may be focused on explaining and practicing any number of breath exercises (like “relaxing” or “alertness”). Of course, feel free to come a bit early to ask any questions.

Dress comfortably, knowing that although you will generally be sitting, standing or lying still, some breath exercises will create exertion or you may want to try them with movement. (Meaning, you may warm up!) You may use our chairs, cushions or mats, or bring your own mat.

The teacher will explain and demonstrate the breathing techniques and together you will practice. Often the practice includes a bell or sound to indicate a change between inhales and exhales, or to pace you.

There will be time for discussion and you may consider bringing a journal if you want to capture the exercises or your experience doing them.

As with any exercise class, if you have physical or mental health concerns, it’s best to work with your provider to know if there are any ways you should accommodate your practice.

An intention is what matters to you, a commitment you set for your experience in the practice. This is not the same as a goal, but it could be. Regardless, try to frame your intention in positive words. For example, rather than saying, “I will not …” focus on an “I will …” or “I am …” statement.

Intention-setting as a way to help integrate any practice into your daily life in ways that matter to you. Whether or not you have an intention for practice, you share this focus only with yourself. Listen to your heart, what is calling to you on this day you only get to live once?

One must for all practices–bring a water bottle! (You can fill up at the studio.)

For all classes, it’s best to wear clothes that are comfortable to you. Yoga classes include movement, whereas breath work and meditation are more stationary (sitting or lying down). At the same time, breath work can create inner heat. You an always bring an extra layer or we have blankets in the studio.

Some practices will be very active or in a warmer room. You might want to bring a towel to use throughout class. We note warmer room temperatures in the class descriptions.

If you practice yoga, getting a mat that feels comfortable to you is a good investment. You can try our mats to learn about different options. For meditation, you might prefer a cushion, and we have those to try. (We always have chairs available.)

We have other props (blocks, straps, eye pillows) you might want to try and we are happy to answer any questions. We have mats and props available for sale as well.

Balancing Breath is in downtown Tuscaloosa. There is a public parking lot in front of the studio. Please note that the lot in back of the building is private (for the apartment complex). If spaces are full, the downtown parking garage is a short walk. Please give yourself time to park and settle into your class.

We use MindBody to book classes and accept payments. You can download the free MindBody mobile app or visit our Book a Class page.

We recommend advance booking. If you stop by without booking, and there is a spot available, please get to the studio with enough time to check in, pay, and get settled.

Pop-ups and workshops are events that are separate from class-pass options. You will need to book and pay for these events separate from your usual classes using MindBody. The pricing for these events are listed on the class calendar.

Our “circles” are learning events that are free for anyone who attends classes at the studio. We ask that you RSVP (at no cost) so we can be prepared with materials (or snacks).

If you have not been to our studio for a class and would like to attend a circle, please register. There is no fee, but you will be asked to share contact information.

Balancing Breath is accessible to anyone. We have a bathroom with space to change. We offer studio equipment for you to use and we sell new gear! Come as you are and bring a water bottle.

Out of respect for our clients, we lock the door at the start of class. If you see the sign “Class in Session” it means practice has already started. Please do your best to plan for parking and settling in with us.

We maintain a waitlist for all classes and to be able to offer those spots to others, we require a 8-hour advance cancellation. You can cancel a booking using MindBody at any point. If you cancel less than 8 hours before the start of class, you will be charged as if you attended.

If you have a class pass and need to freeze your account (due to extended travel or illness/injury), please notify us as soon as possible. Attempts to freeze an account after an expiration date will generally not be accommodated.