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your position, but in a way that is palatable. Remember, you’re the one in control, titrating how much<br />
you feel.<br />
After you’ve moved in<strong>to</strong> the deeper expression of the pose, use your breath <strong>to</strong> do a body scan,<br />
seeking out new areas of greatest sensation or discomfort <strong>and</strong> deliberately breathing in<strong>to</strong> them. <strong>Your</strong><br />
body scan will lead you <strong>to</strong> the first of a few proverbial forks in the road—one of several you’ll<br />
encounter over the duration of any given pose. At this juncture, if you feel that your body is capable of<br />
going beyond the range of motion your prop affords you <strong>and</strong> you are ready <strong>to</strong> accept greater sensation,<br />
make some strategic physical adjustments <strong>to</strong> facilitate a deepening of the pose. You can turn the block<br />
under your head <strong>to</strong> a lower height or remove it entirely; you can shift a blanket or bolster out from<br />
underneath your hip (or move it farther away from you) or drop down on<strong>to</strong> your elbows. Do whatever<br />
you feel you need <strong>to</strong> do <strong>to</strong> allow your body <strong>to</strong> release further <strong>and</strong> move, without straining, in<strong>to</strong> a<br />
greater range of motion.<br />
If, on the other h<strong>and</strong>, you feel at this juncture that you’ve gone beyond the range of motion that you<br />
thought you could h<strong>and</strong>le when you were greeting the pose, you can bring a prop back <strong>to</strong> its original<br />
height or replace a blanket or bolster. If you’ve dropped down on<strong>to</strong> your elbows <strong>and</strong> feel as though<br />
it’s <strong>to</strong>o much, you can lift up <strong>and</strong> return <strong>to</strong> straight arms.<br />
Step 4: Surrender<br />
As your body continues <strong>to</strong> open, what lies underneath the surface of your consciousness will now be<br />
revealed, like an iceberg with only a quarter of its mass above water. Emotions that are out of<br />
balance will inevitably arise. <strong>Your</strong> next step, surrender, occurs when your entire body is willingly<br />
partnering with you <strong>and</strong> there is very little holding or tension remaining, in the sense of protective<br />
guarding or muscular armor. This is when you really start <strong>to</strong> physically, mentally, <strong>and</strong> emotionally let<br />
go <strong>and</strong> you open <strong>to</strong> the sensations <strong>and</strong> feelings that arise, instead of recoiling from them in fear.<br />
Surrender means accepting what is. It means accepting what is already here <strong>and</strong> giving up the fight<br />
that keeps you in limbo, struggling against what cannot be controlled, so that you can invite peace in<strong>to</strong><br />
your being. It involves trusting that your breath will carry you through <strong>to</strong> a place where you begin <strong>to</strong><br />
unblock your energy pathways, liberate holding patterns in your tissues, transform your emotions, <strong>and</strong><br />
take back your power. Simply stated, surrender doesn’t mean losing a fight; it means finding the<br />
courage <strong>to</strong> know when <strong>to</strong> yield—all in the spirit of self-love <strong>and</strong> self-preservation. It means trusting<br />
your body’s wisdom <strong>to</strong> reveal your purest life force.<br />
By this point in any given pose you’ll be at around minute three or four. As you continue breathing<br />
<strong>and</strong> surrendering <strong>to</strong> gravity, when you encounter challenging sensations that bring up uncomfortable<br />
feelings, each time you exhale, here is where you’ll want <strong>to</strong> really start relying upon your mantra: “I<br />
am letting go of anything I no longer need” or “I am letting go of anything that no longer serves me.”<br />
It is very important that, as you speak the mantra in your mind, you visualize stagnant energy<br />
leaving your body <strong>and</strong> going down in<strong>to</strong> the earth, where it will be recycled. Rely on your breath here<br />
<strong>and</strong> remember that it’s the most powerful transformation vehicle you have.<br />
After repeating the mantra several times, you may find that your body responds by opening more<br />
than you anticipated, like a thirsty plant when it finally gets watered. If you sense that your range of<br />
motion has shifted <strong>and</strong> exceeded what your props or body affords you, here is another opportunity <strong>to</strong>