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pot” almost immediately. It’s entirely natural <strong>to</strong> feel the mind racing <strong>and</strong> strategizing, trying <strong>to</strong><br />
figure out the best route for escape! You might need a Horse Breath right now. Do it! Take a deep,<br />
smooth breath in<strong>to</strong> your busy brain, <strong>and</strong> when you exhale, let all concern cease <strong>and</strong> feel the<br />
release. Let it all go. Know that with each breath, you are clearing, activating, <strong>and</strong> harmonizing<br />
the energy pathways <strong>and</strong> creating the space for balance <strong>to</strong> thrive—for new life-giving energy <strong>to</strong><br />
surge <strong>and</strong> bloom inside you.<br />
5. With as little effort as possible, start <strong>to</strong> come out of the pose. Move carefully <strong>and</strong> slowly. <strong>Your</strong><br />
hip ligaments are strong <strong>and</strong> will feel stiff when you try <strong>to</strong> move them <strong>to</strong> come out of the pose,<br />
since you’ve gone deep <strong>and</strong> stretched the body’s canvases in ways they are not at all accus<strong>to</strong>med<br />
<strong>to</strong>. Breathe as you use your h<strong>and</strong>s <strong>and</strong> upper body <strong>to</strong> take the weight out of your hips in order <strong>to</strong><br />
shift them back <strong>and</strong> drag the right leg back <strong>to</strong>ward the left, coming in<strong>to</strong> the Child’s Pose. Savor<br />
the buzz <strong>and</strong> flow of prana flowing through your body. Breathe gratitude in<strong>to</strong> your belly <strong>and</strong> heart.<br />
Rest <strong>and</strong> let go.<br />
6. Repeat the steps on the other side, stepping up with the left foot <strong>and</strong> lengthening the right leg<br />
behind you. This is the moment in my classes when I say, “Be happy you’re not a millipede <strong>and</strong><br />
have only two legs!” Each side is different because of how we use our bodies in life: our<br />
posture, our habits, our awareness. If one side is tighter than the other, it is already time <strong>to</strong> bring<br />
your breath <strong>and</strong> your compassion <strong>to</strong> your body in the first stage of the pose. Inhale in<strong>to</strong> every area<br />
of greatest sensation in your body <strong>and</strong> then let it go. Repeat the entire journey on your left side,<br />
<strong>and</strong> afterwards, slowly <strong>and</strong> gently, come in<strong>to</strong> the Child’s Pose.<br />
Forward Bend<br />
Meridian pair: Kidney <strong>and</strong> urinary bladder<br />
IN BALANCE: Wisdom, courage<br />
Shadow emotion: Fear<br />
After the intensity of the Dragon, the Forward Bend should prove especially soothing <strong>to</strong> your mind<br />
<strong>and</strong> bring you in<strong>to</strong> an introspective state, where you can thoughtfully integrate the work you’ve done<br />
up <strong>to</strong> this point. Because it increases the range of motion in the hamstrings, which connect <strong>to</strong> the<br />
muscles of the lower back, this pose is especially beneficial for improving chronic lower-back<br />
conditions. A great stress reducer, it also improves digestion, relieves fatigue, <strong>and</strong> calms the mind.<br />
1. Sit tall with your legs extended in front of you, hip-width apart. Place your arms behind you,<br />
fingertips facing away from your body, <strong>and</strong> press the floor away with your palms, reaching the<br />
crown of your head <strong>to</strong>ward the ceiling in opposition. Breathe deeply in<strong>to</strong> your chest <strong>and</strong> belly<br />
while you simultaneously strongly flex your feet <strong>and</strong> engage your quadriceps—this helps you <strong>to</strong><br />
experience contrast in the pose before you greet it.<br />
2. Now relax your legs <strong>and</strong> feet entirely, letting them go limp, allowing every other muscle in your