Surrender Series

“Always say 'yes' to the present moment... Surrender to what is. Say 'yes' to life - and see how life starts suddenly to start working for you rather than against you.” – Eckhart Tolle

Inhale, look forward and step through to a seat.

Exhale, Seated Forward Fold (Paschimottanasana). Extend your legs out in front of you, lift your arms to lengthen your spine. Hinge forward and clasp for whatever is accessible to you (thighs, shins, ankles or feet)

-Keep a generous bend in the needs to release your low back

-Draw your navel into your spine

-Draw your shoulders down your spine

-Inhale, lengthen. Exhale, fold deeper

Inhale, rise. Flatten your feet on the mat, extend your arms and slower lower onto your back.

Exhale, Bridge Pose (Setu Bandha Sarvangasana). Walk your heels towards your glutes, hips-width distance apart. Extend your arms long, press your palms into the earth. With the strength of your core, lift your hips away from the mat.

-Spiral your thighs inward

-Use the power of your thighs and core to lift your midsection

-Scoot your shoulders underneath you, option to clasp your hands together

-Draw your chin away from your neck

Exhale, slowly lower yourself to the ground. Inhale.

Exhale, Reclining Bound Angle Pose (Supta Baddha Konasana). Bring the soles of your feet to touch, butterfly your knees open.

-Option to place blocks under your knees if you are feeling too much sensation

-Soften the muscles of the inner thighs

-Place your palms face up, or your right hand on your belly, left hand on your chest

Close your knees like a book. Pull your knees to your chest.

Option for a second round of Bridge Pose or:

Exhale, Wheel Pose (Urdhva Dhanurasana). Lie on your back, soles of feet on the mat, hips-width distance apart. Place your palms alongside your head, fingers facing your feet. With the strength of your core, lift your hips towards the sky. Push into your palms to straighten your arms.

-Drive your heels into the ground

-Strengthen through the quads and hamstrings

-Pull your sternum outward

-Maintain a neutral gaze

Exhale, slowly lower yourself onto the ground by placing the crown of your head on the ground first, then the rest of your body. Inhale.

Exhale, Reclining Bound Angle Pose (Supta Baddha Konasana).

Exhale, Happy Baby Pose (Ananda Balasana). Draw your knees into your chest. Pull your knees wide into your armpits. Reach for the insides of your feet, calves or thighs.

-Glue your spine to the mat

-Use the strength of your arms to gently pull your knees towards you

-Gently rock side to side to massage the muscles around the lower spine

Inhale, hug your knees to your chest. Interlace your fingers around your right shin and extend your left leg long. Draw your right knee up and around your ribcage.

Exhale, Supine Twist (Jathara Parivartanasana). Guide your right knee across your body to the left. Roll your ribcage towards the right and pin your right shoulder to the earth.

-Stack your hips on top of each other, allow gravity to draw the right knee down

-Extend your right arm like a wing

-Draw your gaze to the right

Inhale, draw your knees to your chest. Repeat on the other side.

Inhale, Wind Removing Pose (Pavanamuktasana). Pull entire body into a ball. 

Draw your knees into chest, wrap your arms around your shins, if accessible. Squeeze every muscle in your body.  

Exhale, Corpse Pose (Savasana). Release all of your muscles, lie flat on the ground.

-Allow your toes to fall out

-Relax every muscle in the body

-Tuck the shoulders in to lift the chest slightly

-Release ujjayi breath

-Relax your jaw and close your eyes

-Surrender