Our ability to handle life’s challenges is a measure of our strength of character.

– Les Brown


You are stronger, braver, more courageous than you know… until you do know. Sometimes we have to prove ourselves wrong. When it comes to resilience, it is in pushing to our edges and going to the top that we realize what we are made of. Believe there is a reserve in you, something that is ready to help you push through to the finish line. We are built to get stronger as life gets harder. That mountain is yours to climb. And that gorgeous view at the top will make the climb, and all that you gathered and let go of, so much more rewarding. 

Explore: Turtle Love


Dhanurasana (don-your-AHS-anna) – Bow Pose

Bow Pose is named for its resemblance to the archer’s bow, with the torso and legs representing the body of the bow, and the arms the string. This pose builds incredible strength and elasticity in the back and spine. It is also a heart opener and the pose itself represents the strength you can carry with you when you are about to go into any sort of battle. Can we stay open and strong at the same time in life as we do in this pose?


• Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, throat, and deep hip flexors (psoas)

• Strengthens the back muscles

• Improves posture

• Stimulates the organs of the abdomen and neck

-Benefits from yogajournal.com


1. Begin by lying flat on your stomach with your chin on the mat and your hands resting at your sides.

2. On an exhalation, bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.

3. Reach back with both hands and hold onto your outer ankles.

4. On an inhalation, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. Draw your tailbone down firmly into the floor, while you simultaneously lift your heels and thighs even higher. Lift your chest and press your shoulder blades firmly into your upper back. Draw your shoulders away from your ears.

5. Gaze forward and breathe softly. Your breath will become shallow, but do not hold your breath.

6. Hold for up to 30 seconds.

7. To release, exhale and gently lower your thighs to the mat. Slowly release your legs and feet to the floor. Place your right ear on the mat and relax your arms at your sides for a few breaths. Repeat the pose for the same amount of time, then rest with your left ear on the mat.


• Roll from side to side and pause and then through center to the other side

• For a greater challenge, practice the pose with your thighs, calves, and inner feet pressing together.

• For an even deeper backbend for advanced students, take hold of the opposite ankles.


• You can give your legs a little upward boost by lying with your thighs supported on a rolled-up blanket.

• Grab one ankle at a time and then switch to the other.

• If you can’t hold onto your ankles, use a yoga strap. Wrap the strap around the front of your ankles before coming into the pose. Hold onto the strap when you are in the pose with your arms fully extended.


When it comes to healing, there are foods that strengthen our physical bodies and our mental/emotional being as well. Think back to when your mom, dad, or someone that cared for you made you something to eat that lifted you up in a whole new way. Remember how that felt and believe that healing is quite possible through foods. 

PQ: What are foods you turn to when you do not feel well?

PQ: What foods can you add in to your week to ensure you are feeling your best?

Healing Foods- Homemade Chicken Soup

When I feel at my absolute lowest in terms of energy, mental health, etc. the one thing that brings me back to life is homemade Chicken (Veggie) Soup. It’s great when someone makes it for you; but when you make it yourself, you know what needs to go in there better than anyone. Just like you know best how you heal. So, if you can muster up the energy to get this soup boiling, then you just may be well on your path to healing. 

If you are vegetarian or vegan, take out the chicken and work with a really good organic veggie broth along with your favorite veggies. 


  • Roasted chicken 
  • 2 cartons of Organic Chicken Broth (Bone broth is great too)
  • 2 cups of chopped carrots
  • 2 cups of chopped celery
  • ½ cup chopped onion
  • 2-3 diced garlic cloves


  1. Start by adding water to cover the chicken in a pot, bring to a boil and let simmer for 1-2 hours
  2. Carefully take the chicken out and remove all the bones leaving just the chicken in a bowl. 
  3. Meanwhile add your broth, carrots, celery, garlic, onion (and any other veggies that are calling you) to the pot to simmer for another hour.
  4. Before you are ready to eat, add the chicken (shredded) to the soup and enjoy with some sourdough bread- yum!


I am …

+ Spiraling Tools

Playlist: NS Resilience

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