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ody <strong>and</strong> let it sink deeper in<strong>to</strong> the floor as you exhale. Inhale <strong>and</strong> lift your hips slightly. As you<br />
exhale, start <strong>to</strong> lower your hips <strong>to</strong> the floor, incrementally lengthening your back <strong>and</strong> but<strong>to</strong>cks<br />
down <strong>to</strong>ward your heels as you go, so that you create more space between your vertebrae as your<br />
back descends, rolling bone by bone, <strong>to</strong> the floor. This promotes the distribution of prana that<br />
you’ve cultivated during your practice, sending it in<strong>to</strong> your organs, chakras, <strong>and</strong> every other part<br />
of your body through the meridian channels. After your back settles in<strong>to</strong> the floor, extend your<br />
legs along the floor one at a time, separating them slightly wider than hip-width apart.<br />
Variation: If you feel that you would like extra grounding, place two or three blankets folded<br />
in half over your upper thighs <strong>and</strong> <strong>to</strong>rso. With this, you’ll instantly feel more secure <strong>and</strong> rooted <strong>to</strong><br />
the earth.<br />
Modification: If you feel lower-back tenderness when you extend your legs straight down on<br />
the floor, place a bolster underneath your knees for extra support.<br />
2. After establishing your pose <strong>and</strong> before you officially begin, take a moment <strong>to</strong> experience<br />
contrast in the pose. As you inhale, squeeze your but<strong>to</strong>cks firmly <strong>and</strong> flex every muscle in your<br />
body, fully straightening your legs, pointing your <strong>to</strong>es, straightening your arms, <strong>and</strong> making fists<br />
with your h<strong>and</strong>s, raising your arms slightly off the floor <strong>and</strong> contracting the muscles of your face<br />
as if you’ve just sucked on a lemon. Hold your breath as you exert this intense, full-body,<br />
muscular effort, <strong>and</strong> then, with eyes open wide <strong>and</strong> an opened-mouth exhalation, make a sound<br />
like a lion’s roar or a really deep sigh, as the breath exits your body. Let your limbs fall gently<br />
against the floor, releasing your but<strong>to</strong>cks, belly, chest, head, <strong>and</strong> feet. Let the floor support you.<br />
Breathe <strong>and</strong> let go.<br />
3. Close your eyes. Do a body scan from the crown of your head all the way down <strong>to</strong> the tips of<br />
your <strong>to</strong>es. Seek out any areas of held tension that may remain from your practice. Breathe in<strong>to</strong><br />
them <strong>and</strong> then let them go, giving your full body weight over <strong>to</strong> the floor. If thoughts come up,<br />
notice them, breathe in<strong>to</strong> them, <strong>and</strong> then allow them <strong>to</strong> pass like clouds in the sky on a sunny day,<br />
returning <strong>to</strong> focus on your breath as it flows through your body <strong>and</strong> brings you deeper <strong>and</strong> deeper<br />
in<strong>to</strong> relaxation.<br />
4. Place your attention on the subtle sensation of your body relaxing <strong>and</strong> sinking in<strong>to</strong> the floor. Let<br />
the earth receive you. Let your shoulders <strong>and</strong> neck soften <strong>and</strong> open. Allow your thighs, hips,<br />
pelvis, <strong>and</strong> lower back <strong>to</strong> release. Bring your attention <strong>to</strong> your legs. Release the inner thighs<br />
away from each other <strong>and</strong> let your outer thighs drop <strong>to</strong>ward the floor. Allow your legs <strong>to</strong> sink<br />
in<strong>to</strong> the ground as if your thighs had heavy weights on them. Move your attention up <strong>to</strong> your<br />
pelvis <strong>and</strong> imagine your hip bones moving away from each other, allowing your pelvis <strong>and</strong><br />
organs <strong>to</strong> release any last remnants of tension.<br />
5. Release any remaining hold in your s<strong>to</strong>mach or diaphragm, <strong>and</strong> now just allow your breath <strong>to</strong><br />
breathe you. Let the backs of your arms sink in<strong>to</strong> the floor <strong>and</strong> the muscles of your neck <strong>and</strong><br />
shoulders relax, as you allow any last thoughts <strong>to</strong> spill out of your mind <strong>and</strong> in<strong>to</strong> the earth below.<br />
As your upper body melts in<strong>to</strong> the floor, soften your jaw <strong>and</strong> temples. Imagine that your brain<br />
recedes slightly away from your forehead <strong>and</strong> nestles inside the back of your skull. Feel your<br />
eyes grow heavier <strong>and</strong> softer underneath the lids, sinking in<strong>to</strong> soothing, velvety darkness. This<br />
perfect quiet <strong>and</strong> stillness is where deepest healing can happen. Here you’ll honor, open, <strong>and</strong><br />
energize your body simply by letting go. Let your heart area softly blossom, opening like the<br />
beautiful flower it is, <strong>and</strong> be soft, receptive, <strong>and</strong> free. Now let go of time, of thought, of worry.