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chest <strong>and</strong> belly <strong>to</strong> release fully. Let your back passively drape down <strong>to</strong>ward the floor <strong>and</strong> close<br />
your eyes. Breathe in<strong>to</strong> your upper back, chest, <strong>and</strong> shoulders, especially the places where you’re<br />
feeling restriction or discomfort. As you exhale, release your chest even farther <strong>to</strong>ward the floor<br />
<strong>and</strong> release any holding or bracing you may have been engaging in unconsciously.<br />
4. On your next inhalation, ever so slowly <strong>and</strong> carefully come out of the pose. Start <strong>to</strong> walk your<br />
h<strong>and</strong>s back <strong>to</strong>ward your <strong>to</strong>rso <strong>and</strong> press yourself back in<strong>to</strong> the Child’s Pose directly, <strong>to</strong> recharge.<br />
5. Repeat the entire sequence on the opposite side, <strong>and</strong> then come in<strong>to</strong> the Child’s Pose.<br />
Eye of the Needle<br />
Meridian pair: Liver <strong>and</strong> gallbladder<br />
IN BALANCE: Compassion, peace, love<br />
Shadow emotions: Anger, frustration, stress<br />
Whenever I want a gentle hip opener that both relieves a feeling of muscular congestion in the pelvis<br />
<strong>and</strong> lower back <strong>and</strong> allows me <strong>to</strong> take a rest at the same time, I turn <strong>to</strong> the Eye of the Needle. It<br />
always reminds me <strong>to</strong> breathe in<strong>to</strong> my back, which is not something I am always doing consciously. It<br />
has the same benefits as the more challenging hip openers, but is more accessible <strong>and</strong> a great<br />
preparation for deep relaxation <strong>and</strong> sleep.<br />
1. Lying on your back, with your feet flat on the floor, knees bent, cross the right ankle on <strong>to</strong>p of<br />
your left knee so that your right knee opens out <strong>to</strong> the side <strong>and</strong> the left leg is completely relaxed.<br />
Now thread your right arm between your legs <strong>and</strong> bring your left h<strong>and</strong> around the outside of the<br />
left leg <strong>to</strong> meet it. Interlace your fingers around the back of the left thigh, or if you’re more<br />
flexible on <strong>to</strong>p of your shin, creating a hammock for your legs. Ideally, your right ankle is<br />
positioned on <strong>to</strong>p of your left thigh in such a way that you feel a good stretch in the right hip, but<br />
no pain in the knee; either have the ankle bone lining up with the middle of your left thigh or<br />
simply let the outer edge of the right foot rest on your thigh.<br />
2. To experience contrast in the pose before you begin, flex your right foot strongly as you press<br />
your shoulders actively down against the floor. Then relax the foot, just making sure that it<br />
maintains its position crossed over the left knee.<br />
3. Allow your arms, legs, <strong>and</strong> feet <strong>to</strong> soften completely. Close your eyes <strong>and</strong> breathe in<strong>to</strong> your right<br />
hip <strong>and</strong> any other areas that are calling <strong>to</strong> you. Feel your body getting heavier <strong>and</strong> starting <strong>to</strong> melt<br />
in<strong>to</strong> the floor. Lengthen your spine <strong>and</strong> release any compensa<strong>to</strong>ry tension in your shoulders or<br />
neck as you settle in<strong>to</strong> the pose, allowing your chest <strong>and</strong> belly <strong>to</strong> soften as you give over <strong>to</strong><br />
gravity.<br />
4. To exit the pose, with eyes closed, slowly unwind your legs <strong>and</strong> send them up <strong>to</strong> the ceiling. Then<br />
begin the Monkey Dance, in which you lie on your back, extend your legs straight up <strong>to</strong> the<br />
ceiling, <strong>and</strong> shake them. Start shaking them slowly by just allowing the flesh on your legs <strong>to</strong>