Welcome to the Nectar Yoga Retreat blog, where we explore movement, living seasonally, and other wellness practices such as meditation and breathwork to nurture your mind, body, and spirit. Surrounded by the beauty of Bowen Island, British Columbia, Nectar provides 2-night stays and varied-length retreats for rest, reflection, time with nature, and growth. As recognised by Condé Nast Traveler and New York Times, we offer top meditation retreats and other retreats that foster wellness and spiritual connection through intentional living, mindfulness, yoga, and esoteric traditions.
April marks the season of spring—a time of renewal and expansion. This month, we focus on science-based wellness practices that push boundaries and our edges so that our capacities can grow. Within these, we’re also guided by the yogic principles of Santosha (contentment) and Abhyasa (practice). Just as nature stretches toward the sun, we, too, can expand our limits with mindful awareness, building on the themes we’ve been exploring previously on our blog.
The Edge of Expansion
Growth often lies at the edge of our comfort zone. In yoga and life, finding this edge involves cultivating the courage to explore new possibilities while honouring our limits. The principles of Santosha remind us to appreciate where we are, while Abhyasa encourages dedicated effort toward our aspirations.
Spring mirrors nature’s cycle of emergence. Just as trees bud and flowers bloom, we are invited to grow beyond old patterns, explore new perspectives, and deepen our awareness of what expansion feels like in the body and mind, and how it relates to belief, willpower, and capacity for joy.
Practical Strategies For Increasing Capacity with the Latest in Neuroscience
Laurie Sudbrink, in her article on Forbes, highlights the importance of strengthening mindset, willpower and by association, capacity, through small, consistent actions. She suggests practising self-control in manageable ways—like refraining from looking at your phone during meetings—and gradually increasing the challenge. These actions not only build discipline but also enhance the anterior cingulate cortex, the area of the brain responsible for willpower. Sudbrink also underscores the importance of foundational habits like quality sleep, balanced nutrition, and regular physical exercise. These elements, coupled with a growth-oriented mindset, create the conditions necessary for expanding your capacity.
In an episode of the Huberman Lab Podcast, Dr. Andrew Huberman explores the science of expanding one's capacity through deliberate practice and the role of neuroplasticity. By consistently challenging ourselves and embracing discomfort, we can rewire our brains to enhance resilience and performance, reinforcing the value of Abhyasa.
Examining our inner judgments, there are 9 types of bias as shared by educator and author Clay Drinko, is not only opportunities for developing more self-awareness, but is also a way to identify where edges are in the first place.
Yoga and Breathwork Practices for Growing Capacity
These practices are designed to help you connect with your edge while fostering a sense of joy and renewal. To help further support you, here’s Nectar’s latest yoga playlist.
Wild Thing (Camatkarasana)
This heart-opening pose embodies freedom and vitality. As you flow into Wild Thing, you’ll feel a playful release, inviting both physical and emotional renewal.
How to Practise:
Begin in Side Plank Pose (Vasisthasana), with your right hand grounded.
Lift your hips as you step your left foot behind you, allowing your chest to open toward the sky.
Extend your left arm overhead and feel the stretch along your front body.
Breathe deeply and enjoy the sense of liberation this pose offers.
Revolved Triangle Pose (Parivrtta Trikonasana)
A grounding yet invigorating pose, Revolved Triangle challenges your balance and builds tolerance for discomfort, encouraging resilience in both body and mind.
How to Practise:
Start in a wide-legged stance with your right foot forward and your left foot turned slightly inward.
Reach your left hand toward the floor or a block as you twist your torso toward the sky, extending your right arm upward.
Keep your spine long and your breath steady as you hold the pose, feeling the stretch through your hamstrings and torso.
Ujjayi Breathing (Ocean Breath)
This breathwork technique cultivates focus and calmness, helping you stay centred as you explore your edge.
Ujjayi breath is often taught with the cue: “Imagine you’re fogging a mirror/your hand as you exhale, creating the ocean-sounding breath.” The image above represents this with a hand in front of the face to emulate fogging a mirror/your hand.
How to Practise:
Sit comfortably and inhale deeply through your nose.
Slightly constrict the back of your throat as you exhale, creating a soft, ocean-like sound.
Maintain a steady rhythm, using the breath to anchor your awareness.
BUILDING our capacity Through Contrast Therapy
The lessons of Santosha and Abhyasa extend beyond yoga, and can be seen in contrast therapy practices. Cultivating expansion through the extremes of heat and cold can stimulate physical and mental resilience. By immersing oneself in a wood sauna, followed by a cold plunge, then resting by an outdoor fire at Mist Thermal Therapy, biases of how far one can go can be challenged and edges expanded. The combination of soothing heat and invigorating cold encourages improved circulation, reduced muscle tension, and enhanced focus, while also fostering a greater sense of adaptability and endurance, as discussed in Time’s article titled The Surprising Health Benefits of Pain. This practice aligns with the principle of embracing discomfort for growth, inviting you to expand your limits and restore balance in body and mind.
About Nectar Yoga Retreat on Bowen Island
Nectar Yoga Retreat showcases design-forward cottages in the heart of a forest on Bowen Island. Offering their 2-night Nectar Experience stays, yoga and sound healing classes, and meditation and wellness retreats, the venue attracts guests from all over the world seeking connection and transformation. Recognised as one of North America’s top wellness destinations, Nectar Yoga Retreat welcomes guests to unwind, reflect, and grow in a nurturing environment.
Works Cited
https://open.spotify.com/episode/6gI7kUV6BgA8U1m1NCpGtG?si=AALep0UeToGDmWI98WJIMg
https://www.nature.com/articles/s43587-024-00702-3
https://www.forbes.com/councils/forbescoachescouncil/2024/01/24/15-practical-ways-to-strengthen-self-control-and-willpower/
https://pubmed.ncbi.nlm.nih.gov/21876169/
https://www.lifehack.org/891324/build-capacity
https://www.lifehack.org/863531/different-types-of-bias
https://time.com/7095699/health-benefits-pain-hormesis/
https://robertglazer.com/best-books-capacity-building/
Disclaimer: The practices shared in this blog are intended for informational purposes only and are not a replacement for professional advice. Please consult with a healthcare provider before starting any new wellness routine, particularly if you have health concerns, are pregnant, or have physical limitations. Participation is voluntary and at your own risk. The authors and publishers are not liable for any injuries or adverse effects resulting from the use of these practices.
