“The key to abundance is meeting limited circumstances with unlimited thoughts.”

– Marianne Williamson


Living abundantly is our birthright. What you focus on, expands. Specifically when you focus on the good, more good comes. When you focus on the bad, well you know what comes. Abundance is ruled by the natural law. I am guessing if you looked around at all the good in your life, you would in fact feel abundant, which, in turn, will bring more good. Beautiful how that works!

But it all comes down to perspective and getting to a place of always looking for the good. The only thing that can stop you from attracting all you desire is fear. As we learned in Spiraling to Wellness Layer 1 in the “Love” chapter, there are only two choices- love or fear. What will you choose?

Explore: The Good Life


All yoga poses have the ability to boost a feeling of abundance. But the following one is especially abundant as it is led by the and it comes after doing the work from Plank to Chaturanga and then rising radiantly to arrive in Upward Facing Dog, a time to gather and embrace with love and light. 

Urdhva Mukha Svanasana (OORD-vah MOO-kah shvon-AHS-anna) – Upward Facing Dog Pose

In Downward Facing Dog we ground down and turn inward, while in Upward Facing Dog we turn up, lift and open the heart. As well as being a powerful heart opener, it is a backbend, and when performed in a gentle way as all backbends should be, it will create space and warmth within the heart center as well as release through the back. This pose can be done alone holding for a few breaths or as a pose in a vinyasa sequence after Chaturanga and before Downward Facing Dog.


  • Improves posture
  • Strengthens the spine, arms, wrists
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve mild depression, fatigue, and sciatica
  • Therapeutic for asthma

-Benefits from yogajournal.com


  1. From Plank (push-up pose) with fingers spread under the shoulders, start to bend the elbows (hugging into the body) and lower yourself slowly into chaturanga (low push-up), pausing here for a breath.
  2. Then gently push forward, rolling over your toes, lift through your heart, relax your shoulders down and grow open to Upward facing dog (modification, thighs on the floor with a baby heart opening lift-cobra).
  3. Thighs can stay on the earth or lift for the full expression. Keep even weight pressing into tops of the feet.
  4. Come out of this by pressing against the floor with your hands, rolling your toes back over and pushing to downward facing dog.


Create a flow- chaturanga to upward facing dog to chaturanga and back to upward-facing dog. Repeat as many times as you like.


From down dog through high plank to upward facing dog and back to downward facing dog. Repeat as many times as you like.


Bend the knees and come into Cobra and practice lifting the knees slowly off the mat.


Eating by the Chakras

Within each of us is a system of subtle energy channels or wheels; we call them chakras. And contained within each chakra is a powerhouse of abundant energy that can help us feel full of life. To support these energy systems, we can eat foods that boost the chakras.  

When we were coming up with recipes for the Nourishing Storm Cafe we thought it would be fun to offer smoothies and juices that include ingredients associated with increasing the energy in each chakra. For example our “One Love” smoothie is associated with the heart chakra. It is the color green and packed with nutrient rich spinach, kale and avocado as well as a few other nutritional gems, each meant to boost love and self acceptance. Each chakra has a juice and smoothie associated with it; we even have chakra teas too! 

At home you can put together smoothies, juices, salads, soups and more that associate with chakras. Use your intuition on areas you may feel stuck and like any other wellness practice add in more of those colorful gems!

The name of each chakra is listed below followed by the meaning of the Sanskrit name, the location and the color. Under each is the goal of each chakra and the foods associated with helping to unlock them. There are many ways to help the chakras. Food is just one way. For more on chakras, Eastern Body Western Mind by Anodea Judith is an abundant resource.  

Muladhara (root/red)

Goal- grounding, trust, stability, prosperity

Supportive Foods- red fruits (red apples, pomegranates, cherries) and veggies, esp rooted veggies (beets, carrots, potatoes, parsnips, radishes, onion, garlic)

Spices it up with chives, paprika and pepper

Svadhisthana (sweetness/sacral/orange)

Goals- Fluidity, pleasure, health sexuality, feeling

Supportive Foods- orange fruits (mangos, oranges, tangerines,) and veggies (carrots, peppers, squash)

Spice it up with cinnamon, vanilla, sesame seeds

Manipura (lustrous gem/solar plexus/yellow)

Goals- Vitality, spontaneity, strength of will, purpose, confidence

Supportive Foods- yellow fruits (lemon, banana) and veggies (celery, cucumber, avocado) as well as rice, flax seed, sunflower seeds and daily milk products like milk, cheeses, yogurt (as long as you can tolerate dairy)

Spice it up with Ginger, mints, chamomile, turmeric, cumin and fennel 

Anahata (unstruck/heart/green)

Goals- balance, compassion, self-acceptance, good relationships

Supportive Foods- green leafy vegetables (spinach, kale, dandelion greens, broccoli, cauliflower, cabbage, celery, green beans) and fruits (limes, green apples)+ green teas

Spice it up with basil, thyme, cilantro

Vissudha (purification/throat/blue)

Goals- clear communication, creativity, resonance

Supportive Foods- blue fruits (blueberries) + clearing liquids such as water, fruit juices and herbal teas

Ajna (to perceive/third eye/purple)

Goals- perception, imagination, clear seeing

Supportive Foods- be intuitive here, but also purple/blue fruits and veggies (blueberries, blackberries, raspberries, goji berries, acai, plums) and veggies (eggplant; cruciferous vegetables especially broccoli) + wine (in moderation of course) and/or grape juice

Spice it up with poppy seeds!

Sahasrara (thousandfold/crown/white)

Goals- wisdom, knowledge, spiritual connection

Supportive Foods- use your wisdom on this one, go within. Water, aloe vera, chia are all good. Fasting and/or detoxifying can also support the goals of this chakra but always consult your doctor first for anything over 24 hours. 

Have fun with adding in foods associated with the chakras. When I want to be rooted I go for roasted root veggies and when I am feeling like I need to clear my mind I go for light foods, berries, lots of water, etc. But we know we are all different from our root to our crown chakra and working with your chakras is a lifelong practice. Go out in nature, listen in and do what makes you feel ABUNDANT!


Abundance surrounds me; I create abundance by ..

+ Spiraling Tools

Playlist: NS Abundance

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