Instagram story viewer> @connectwithsonali> Posts

Sona Shala | Sonali Krish

@connectwithsonali

2.8K

followers

1340

following

yoga • sound • retreats
[email protected]
10/25 full moon + sound @retreatyogaaustin
11/1 straddling the veil @dandelion_atx

POSTS STORIES REELS TAGGED

Download All

I hope you never mistake the way someone handled your heart for a measure of what it is worth.

The world will give you reasons to distrust. Your mind will collect them, turn them over, hold them up against every new beginning and call it protection. There will be people who teach your mind to look for danger in every open hand. Moments when the truth arrives so painfully that you wish you could return to the version of yourself who didn’t know.

Sometimes the clarity you’ve been praying for arrives in a way that haunts you. Through someone you wanted to believe in. Through a truth you can no longer soften. Through the ache of realizing your body knew long before you were ready to listen.

Let it hurt. Let it teach you. Let people show you who they are, and allow what you learn to change how close you let them come.

But please, don’t hand them the rest of your life, too.

Your light was never theirs to take. Your rainbow holds colors they may never have had the eyes to see. There are still people who will meet you with open hands, who will mean what they say, who will make trust feel like something you can grow into rather than something you have to gamble away.

You can become more discerning without becoming less loving. You can protect your heart and still leave a window open for the sun.

May you learn to trust what your body whispers before it has to scream. May you grieve what the truth changes without letting it close you to everything that is still possible.

And may you keep walking toward a life where your tenderness has room to live. 🌈 by @connectwithsonali

3

7

13 days ago

🌿 Teacher Feature: Sonali Krish 🌿

If you’ve practiced with Sonali, you know her classes invite you to experience yoga a little differently. 🤍

Sonali is a trauma-informed yoga educator, therapist, and founder of Sona Shala. Her teaching brings together somatic movement, intentional breathwork, sound healing, and yogic philosophy, creating practices centered around presence and a deeper connection with the body.

You can find a little bit of everything on Sonali’s schedule this week, from the energy of Vinyasa to the slower pace of Gentle and Infrared Warmed Slow Flow. ✨

Practice with Sonali this week:
🌙 Thursday at 6:00 PM • Vinyasa Flow + Sound
🌿 Thursday at 7:15 PM • Gentle
☀️ Friday at 9:30 AM • Infrared Warmed Slow Flow
🔥 Saturday at 10:15 AM • Infrared Heated Vinyasa Flow

Whether you’re craving movement, a chance to slow down, or simply some intentional time on your mat, come spend an hour with Sonali this week. 🤍

🤍 🔗 Reserve your spot now at retreatyogaaustin.com by @connectwithsonali

38

3

20 days ago

There’s something really special about the space between the end and start of the year.

Before the resolutions.
Before jumping back into work.
Before life speeds up again.

That little window where you can actually pause and ask yourself, How do I want to enter this next chapter?

That’s what Threshold is.

It’s six days in Costa Rica practicing yoga, moving your body, regulating your nervous system, sharing incredible meals, dancing, creating, laughing, resting, listening to the ocean, and remembering what it feels like to have nowhere else you need to be.

We’ll move through ritual, meditation, sound healing, live DJ soundscapes (Sonali and I hosted a sneak peak into this experience at Pease Park recently called Frequency, and it was so powerful.), somatic practices, vision mapping, and intentional community, all held at the beautiful Salvatierra Retreat Center @salvatierrapc on the beach in Costa Rica’s Blue Zone.

I don’t want this retreat to be another thing you check off your list. I want it to be something that stays with you long after you get home.

✨ Early Bird pricing opens TODAY July 7, and runs through September 1.

Andddd everyone who signs up during Early Bird will be entered into a raffle to have their flight reimbursed (up to $1,000). ✈️😮‍💨

If you’ve been feeling the pull to do something different this New Year’s… I’m telling you, this is it.

DM me THRESHOLD and let’s talk! 🤍

#wellnessretreat #costarica by @connectwithsonali

3

6

3 months ago

This is yoga.

I don’t know about y’all, but I’m so fucking tired.

Tired of everything asking us to be faster, sharper, more productive, more available. Tired of rest becoming another thing we’re supposed to optimize.

Lately my practice has looked like showing up, building myself a small kingdom of bolsters and blankets, rolling around on the floor, making strange shapes, and eventually finding the one where my body says…

“Here, stay here.”

Stillness as rebellion in a world with its finger pressed on fast forward.

Yoga is prayer without needing the right words. Yoga is the sigh you didn’t know you were holding. Yoga is letting the earth have your weight. Yoga is taking up space horizontally. Yoga is staying when the impulse is to reach for the next thing. Yoga is discovering there was a whole conversation happening beneath the noise.

The shapes were never the point.

Yoga can be sweaty and strong and wild. It can also be a bolster beneath your knees and ten uninterrupted minutes of being a human animal on the floor. No transcendence required. Just breath. Gravity. Attention. A practice of returning to the body we keep asking to carry us through this very loud world.

This is yoga.

And sometimes the most radical thing I can do with my practice is absolutely fucking nothing. by @connectwithsonali

3

12

25 days ago

Hey little dreamer, you are the guardian of your deepest wants.

Keep them close enough to hear, wild enough to change shape, alive enough to surprise you. You can still be whatever you want to be when you grow up. And the funny thing is…we keep growing up.

So you can change your mind. Outgrow the dream. Want differently. Begin again. Become someone your younger self never had language to imagine.

Protect your heart without building a wall around it. Stay soft enough to be moved. Brave enough to change direction. Curious enough to keep meeting yourself along the way.

Move with love. ❤️

There are so many lives still waiting to be lived inside this one. by @connectwithsonali

3

2

23 days ago

We have been taught to recognize the circle. The ending that becomes a beginning. The season that returns. The tide that comes back to shore. The patterns that somehow find us again.

But becoming has never felt quite that tidy. Because when we return to a place we have known before, we are no longer standing where we once stood.

Perhaps it was never a circle. Perhaps it was a spiral. A return with more life lived. More information in the body. Another layer shed. Another depth revealed. We come close to what we have known before, but from a different place. A little deeper. A little wider. With another season lived inside the body.

This is the terrain of The Law of Becoming. Inspired by the principles of the Kybalion, we’ll enter through different doors:

Vibration: everything is in motion. What are you resonating with, carrying, amplifying?

Rhythm: everything moves in tides. Expansion and contraction. Effort and rest. Arrival and departure. What changes when we stop making one end of the pendulum wrong?

Consciousness: the witness within the movement. The place from which we begin to notice the pattern while we are still inside of it.

And somewhere between them: the spiral. The understanding that becoming may have very little to do with escaping our patterns and everything to do with meeting them with new consciousness.

Same doorway. Different self.
Same rhythm. Different relationship.
Same question. A body capable of hearing a different answer.

For six days in Costa Rica, we’ll move these principles out of the mind and into lived experience…through breath, somatics, movement, sound, energy, ritual, reflection, and the intelligence of the natural world.

March 1–6, 2027 | Playa Coyote, Costa Rica

And before we meet there, a door opens closer to home. Join Sonali, Favi + Blair for Wisdom of the Equinox: A Sensory Experience - a small taste of the practices, people, and ways of listening that will meet us in Costa Rica.

One doorway. Another turn of the spiral. by @connectwithsonali

3

1

18 days ago

Maybe expression is its own kind of exhale.

A sound leaves the body and suddenly there is a little more room inside it. No translation. No making it useful. No turning every feeling into a lesson. Just the very human need to make something out of what moves through us. A hum. A rhythm. A little beautiful noise.

What have you been trying to explain that might rather be expressed? ⟡ taken in Austin, Texas by @connectwithsonali

3

2

a month ago

The “mat” has simply become a place to rehearse the kind of human I hope to become. 🫂 by @connectwithsonali

3

4

2 months ago

What if, before reaching for what comes next, we gathered around what is already here?

The harvest within us. The harvest between us.

The conversations that changed something. The choices that took root. The people who fed us. The parts of ourselves that came closer. The things we are still becoming intimate with.

Holding space for the human impulse to gather at the turning of a season….to bring what we have grown into the circle, to nourish and be nourished, to make meaning together, to listen for what wants our attention next.

The equinox gives us a moment for that. @connectwithsonali @saltandsoulatx + @inner_heart_shine wanted to explore wisdom beyond something we understand with the mind.

Wisdom through vibration. Through warmth. Through energy. Through making. Through taste. Through ritual. Through the body being tended. Through sitting across from another human and remembering we were never meant to move through every season alone.

Different gateways. Different ways the body and spirit say, I know. Sound + salt. Sauna. Biomagnetism. Reiki. Creative integration. Tea. Nourishment. Ritual.

A few hours to gather what this season has given you, place intention beside what you want to keep tending, and actually feel the turning.

Bring an intention. Bring your season. We’ll bring the table.

𖦹𖦹𖦹

THE WISDOM OF THE EQUINOX
Saturday, September 26th
2:22p @saltandsoulatx taken in Austin, Texas by @connectwithsonali

3

1

22 days ago

Heart to ground, breath moving slowly enough to hear what the noise has been trying to protect.

Crossing a threshold rarely feels graceful while we are inside of it. There can be so much mess in the middle…old ways still reaching for us, familiar protections asking us to turn back, the nervous system searching for what it already knows even as something new begins quietly gathering form.

So I keep returning to the body.

To the places that brace. To the protectors that learned their shape through survival. To the parts of me that do not need to be pushed aside in order for something new to emerge, only seen, honored, and met with enough heart that they no longer have to hold the whole world alone.

There are some portals we cannot uncross. Some knowing changes the landscape too completely. Once we have touched what is possible, returning to what was asks us to abandon too much of ourselves.

And still, the crossing asks something of us.

Blessings require conscious human participation. A willingness to keep choosing toward what has been revealed, even when the way forward is noisy. Even when trust feels less like certainty and more like placing one tender foot in front of the other.

Maybe this is how something new is birthed into life…not through force, but through relationship. Through breath. Through staying close enough to ourselves that what has protected us can soften into something that can now walk beside us.

Let love be the army in action.

A devotion strong enough to keep chipping away at whatever would make the human soul smaller. The inherited cages. The fear. The old agreements. The ways we learned to leave ourselves behind.

And let rest be part of the crossing, too.

A place to listen for what is already becoming. by @connectwithsonali

3

1

2 months ago

It’s September 1st, and somehow we’re already beginning to look toward the edge of another year.

And I keep thinking about how strange it is that we’re expected to cross that threshold with a countdown, make a resolution, and wake up January 1st suddenly ready to become someone new.

THRESHOLD is our experiment in doing New Year’s differently. We’re going to Costa Rica to actually live inside the crossing. To dance under the night sky. Move our bodies. Be carried by live soundscapes. Drop into visualization and ritual. Work with our ancestral roots and the stories we want to carry forward…while giving some of the ones that end with us somewhere to go.

There will be ocean and nourishment and music and rest and celebration. There will also be space for the weird, tender, creative in-between of realizing: I am no longer who I was, and I don’t need to know exactly who I’m becoming yet.

No “new year, new you.”

I want a New Year that lets us honor the whole damn life that got us here. And then celebrate the fact that we get to keep becoming.

THRESHOLD | Costa Rica | Dec 28–Jan 2

Today is the final day for early bird pricing.

Come cross the year with us. ⟡ by @connectwithsonali

3

6

a month ago

A Journey Home Through The Chakras Recap:

✨ Seven days. Seven centers of energy. One return to self.

We moved through the body’s quiet architecture, root to crown, with breath, sound, (community,) and stillness as our guides. What we found wasn’t new. It was remembered.

Grateful for every soul who journeyed with us at Salvatierra this beautiful week. 🌝

Welcome Home ✨ taken in Nicoya Peninsula, Guanacaste, Costa Rica by @connectwithsonali

3

11

3 months ago