“Anything is possible when you have the right people there to support you.” – Misty Copeland
Weekly Focus: Kula (community, clan)
Kula is a sanskrit word meaning “tribe,” “community,” or “clan.” Kula offers a sense of belonging and connection with like-minded individuals and shared purpose.
This week – we seek the abundance in our relationships and community. Kula is our collective, our stronghold, our home within humanity. Cultivating an attitude of gratitude for the loving and supportive relationships in our lives can help us feel fuller from within, and fill the gaps of need or longing we may have. Have you ever taken time to list out the loving individuals in your life? Recognizing the connections we have helps to lift our spirits and bring support in dark times.
As the days turn darker and colder, knowing who we can turn to for love and support is a preparation to withstand the winter months. When the air feels cool, we warm our hearts by fostering these connections and embracing the abundance of community.
Here is a simple practice appreciating your people:
- Gratitude — take time to reflect and write a list of everyone in your life for whom you are grateful for. Keep this list in a place that you can reference back to.
- Reflect — once a week, turn to your gratitude list and pick on individual. Reflect, get deep, and write down all the reasons you are grateful for that individual. Get below the surface and really dig.
- Share appreciation — send or give a “love note” of appreciation to that individual. Let them know all the reasons you appreciate and value them.
Passive Pose of the Week: Reclined Cactus Pose
Cactus is an open-hearted gesture, we can think of this as opening ourselves to the loved ones around as, preparing for embrace.
- Begin lying down on the floor.
- Slide the feet towards the body. Allow them to rest a comfortable distance apart with the knees pointing up to the ceiling.
- You might allow the knees to knock in slightly or let them stay straight up.
- Bring the arms to a “cactus position” by bending the elbows, and allowing them rest alongside the head.
- Stay here for [7] breaths and up to 10 minutes. Take your time to gently come out of the pose.
This simple posture offers a place to rest and reflect. If you have time, lying here for 10, 15 or even 20 minutes can do wonders to reset your system. If you choose to take a long rest, add props! The props will allow you to be comfortable and distraction free. You may prop up the knees with a firm cushion, or even drap the legs over the seat of a couch for a gentle inversion. Support your head with a blanket or pillow, and consider padding the arms with a blanket. If your hands don’t quite reach the ground, elevate the elbows higher to allow the wrists to drop.
Active Pose of the Week: Setu Bandha Sarvangasana (bridge pose)
Setu Bandha Sarvangasana is a wonderful pose to reset. Often considered a backbend, when we look at the shape of this pose, it serves more as a lengthening of the spine and a gentle inversion, letting the hips and heart rise above the head. This posture is enlivening and energizing, embracing the quality of abundance.
- Begin lying on your back.
- Slide the feet closer towards you and allow the feet to land a comfortable distance apart with the knees pointing straight up to the ceiling.
- Lift your hips up towards the ceiling.
- Walk each shoulder underneath of you and push through the backs of the arms to reach up through the chest.
- Hold for 3 – 5 breaths and gentle lower down.
Setu Bandha Sarvangasana can be enjoyed both actively and restoratively! To further activate this pose, place your feet on blocks. As the hips rise up, grasp the edges of the mat with your hands and try to pull the mat apart. This should feel very alive! For a softer variation, bring a block or firm cushion under the hips as you lift them. Set the sacrum down to rest on the props. You may keep the knees bent or extend the legs long. Try both and provide yourself an abundance of variations to suit your needs!
Join us in class this week to practice appreciating your people. See the full schedule HERE.
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