Stillness & Surrender

Instructions

1. Sit tall on the mat (or on a folded blanket if the hips feel tight).
2. Bring the soles of your feet together, drawing the heels gently toward the pelvis. There is no need to pull them in close -- let them rest at a comfortable distance.
3. Hold the feet or the ankles with both hands. If the feet feel far away, hold the shins instead.
4. Allow the knees to drop open to the sides, falling toward the floor under their own weight. Do NOT press the knees down with the hands or elbows. The knees open when they are ready -- and only as far as they are ready.
5. Lengthen the spine upward, as if a thread gently draws the crown of the head toward the sky.
6. Soften the shoulders away from the ears. Soften the face. Close the eyes.

Breath: Inhale and feel the spine lengthen upward. Exhale and allow the knees to soften a little closer to the floor. Each exhale is an invitation, not a command. No forcing. Let gravity do the work.

Hold: 1-2 minutes (longer than other days). Allow the body to settle into the shape over time. With each passing breath, something releases.

Optional Gentle Forward Fold: After 1 minute, if it feels natural, allow the torso to fold softly forward over the feet. Round the spine gently -- there is no need for a flat back today. Let the head drop. Breathe into the back body -- feel the ribs expand with each inhale. Stay here for 30-60 seconds.

Modification: Sit on a folded blanket to elevate the hips. Place yoga blocks or rolled towels under each knee for support, so the legs can truly rest.

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Instructions

1. Come to all fours -- hands beneath the shoulders, knees beneath the hips. Spread the fingers wide. The tops of the feet rest on the mat.
2. Begin in a neutral spine. Close the eyes if that feels comfortable.
3. Slow Inhale (4 counts) -- Cow Pose: Allow the belly to soften toward the floor. The chest lifts gently, the tailbone rises, the gaze drifts upward. Do not force the arch -- let gravity draw the belly down.
4. PAUSE at the top of Cow -- hold for 2 counts. Be still in this open, expansive shape. Feel the front body stretching.
5. Slow Exhale (4 counts) -- Cat Pose: Round the spine toward the ceiling. Tuck the chin toward the chest. The tailbone curls under. Feel the shoulder blades spread apart, the back body widen.
6. PAUSE at the top of Cat -- hold for 2 counts. Be still in this curled, protected shape. Feel the back body stretching.
7. This is twice as slow as other days. Honor the slowness.

Breath: Slow Inhale (4 counts) = Cow. PAUSE (2 counts). Slow Exhale (4 counts) = Cat. PAUSE (2 counts). Each full round takes approximately 12 counts. There is no hurry.

Rounds: 6-8 rounds only (fewer rounds because each one is longer and more intentional).

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Instructions

1. Stand with feet slightly wider than hip-width apart, toes turned out slightly (about 30 degrees).
2. Bring your palms together at your heart in Anjali Mudra (prayer position).
3. Exhale and slowly lower your hips down and back, as if sitting into a deep, invisible chair. Allow the exhale to support the release downward.
4. Lower as far as is comfortable -- this may be a half squat, a deep squat (Malasana), or anywhere in between. There is no "correct" depth today.
5. If you are in a deep squat, gently press the elbows against the inner knees to invite the hips open. Do not force.
6. Let the spine stay long and the chest stay lifted. The tailbone reaches toward the floor.
7. Close the eyes. Breathe. Settle.

Breath: Exhale as you lower down -- the exhale supports the release. In the hold, breathe slowly and deeply. Each exhale, allow yourself to sink a millimeter deeper. There is no rush. Let time and gravity do the work.

Hold: 1 minute (longer than usual because today is gentle and this is a sustainable pose). If the body asks to stay longer, stay longer.

Modification: Place a yoga block or folded blanket under the hips to sit on -- this transforms it into a supported hold. Or sit against a wall for back support. If the deep squat is not accessible, sit on the edge of a chair and practice the prayer hands and hip opening from there. Every version is complete.

Teacher's Note: This is a restorative hold, not a strength challenge. Invite students to find their comfortable depth and stay there. The practice is in the staying, not in the depth.

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Instructions

1. Sit with knees bent, feet flat on the floor, hands resting on the mat beside your hips.
2. Hold behind your thighs with both hands -- this is the gentle version, and today, it is perfect.
3. Lean back slightly, shifting the weight onto the sit bones. Feel the core awaken softly -- not a grip, just an awareness.
4. Lift the feet off the floor, bringing the shins parallel to the ground (Half Boat). Stay here.
5. Find the balance point on your sit bones. Let the body settle into it rather than searching for it frantically.
6. Allow the chest to stay lifted, the spine to stay long, the shoulders to stay relaxed and away from the ears.
7. Optional: If comfortable, slowly release the hands and extend the arms parallel to the floor, palms facing in. Only do this if the breath stays calm.
8. Smile. Soften the face. Unclench the jaw. Let the eyes be soft behind closed lids. A gentle, quiet smile.

Breath: Breathe softly and continuously. Today, the breath in Boat Pose should be almost normal -- not strained, not forceful. If you are holding your breath, you are working too hard. Ease back until you can breathe freely. The breath is the measure of whether you have found the right depth.

Hold: 30 seconds. Rest for 15 seconds (lower the feet, let the hands support you, breathe). Repeat only twice (less than other days).

Modification: Keep hands holding behind the thighs the entire time. Keep the feet lower -- the shins do not need to be parallel to the ground. Even lifting the feet one inch off the floor is enough today. The goal is NOT intensity -- it is awareness.

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Instructions

1. Sit with both legs extended straight in front of you. Feet are gently flexed -- toes pointing toward the sky, but without tension.
2. Inhale and reach both arms overhead, lengthening the spine upward. Feel the side body stretch, the ribs lift away from the hips.
3. Exhale and fold forward from the hips -- but only as far as is comfortable. There is no destination. There is no "far enough."
4. Let the hands rest wherever they naturally fall -- on the thighs, the knees, the shins, the ankles, the feet. Wherever they land is where they belong today.
5. Let the head hang. Let the spine round. Today, a rounded spine is not only fine -- it is welcome. This is about release, not alignment. Let the back body soften.
6. Close the eyes.
7. Stay. Breathe. Allow each exhale to take you a little deeper without any effort from the muscles. The breath does the folding.

Breath: Inhale -- the belly gently presses against the thighs (or toward them). Exhale -- the body melts forward a fraction. Do nothing else. The breath does the work. This is the breath of surrender.

Hold: 2 MINUTES. Yes, double the usual time. This is Day 7. We stay. Set a timer if needed -- two full minutes of simply being in the fold. The first 30 seconds may feel restless. The next 30 seconds, the body begins to settle. After one minute, something releases. After 90 seconds, you may feel the body open in a way that effort could never achieve. The last 30 seconds are a gift.

Modification: Bend the knees as much as needed -- even deeply bent is perfectly fine. Sit on a folded blanket to tilt the pelvis forward. Loop a strap around the feet and hold the ends. But the key instruction -- the one that matters more than any other -- is: STAY for the full 2 minutes. Even if you barely fold at all. Even if your hands rest on your thighs the entire time. Stillness is the practice.

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Instructions

1. Slowly lie down on your back. Let the entire body relax for a moment -- arms by your sides, legs extended. Take one breath here just to arrive on the ground.
2. Inhale deeply.
3. Exhale and gently draw the right knee toward the chest. Clasp both hands around the shin, just below the knee.
4. Gently guide the knee toward the right shoulder (not the center of the chest -- this allows more space and a deeper release in the hip).
5. Allow the left leg to remain extended and relaxed on the floor. If the lower back feels sensitive, bend the left knee and place the left foot flat on the floor instead.
6. Close your eyes. Rock very gently side to side -- a small, comforting rocking motion, like a boat on a calm sea. Let this be soothing.
7. Hold for 1 minute on the right side. Breathe into the belly -- feel the belly pressing against the thigh with each inhale. This is a gentle internal massage for the organs.
8. Release the right leg slowly back to the floor. Pause. Notice the difference between the two sides.
9. Repeat on the left side. Hold for 1 minute.
10. Finally, draw both knees to the chest. Wrap both arms around the shins. Tuck the chin slightly and curl into a gentle ball -- a shape of comfort, of self-containment.
11. Rock gently forward and backward along the length of the spine -- a loving massage for every vertebra.
12. Hold the curled position for 1 minute.

Breath: Exhale to hug the knee in. Inhale to allow a little space. In the hold: breathe into the belly -- you will feel the belly pressing against the thighs with each inhale. This is a gentle internal massage for the digestive organs and the lower back.

Hold: 1 minute each side, 1 minute both knees (3 minutes total).

No modification needed -- this pose is accessible for everyone. It is one of yoga's great equalizers.

Teacher's Note: The gentle rocking is deeply soothing for the nervous system. Invite students to close their eyes and allow themselves to enjoy it -- like a gentle self-massage, a quiet "thank you" to the body for everything it has done this week.

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Instructions

1. Lie on your back, legs together and relaxed.
2. Supported Version (RECOMMENDED TODAY): Place a bolster, a firm pillow, or a rolled-up blanket horizontally under the upper back, just below the shoulder blades. Simply lie back over the support and let the chest open naturally. Arms rest out to the sides, slightly away from the body, palms facing upward. The head may rest on the mat or on a small pillow if the neck feels strained.
3. Traditional Version (if preferred): Slide both hands under the hips, palms facing down. Press the forearms into the floor. Inhale and lift the chest, arching the upper back gently. Lower the crown of the head to the floor. The weight rests on the forearms and the back of the head -- very little weight on the head itself.
4. Legs can be straight and together, OR bring the soles of the feet together and let the knees fall open into Baddha Konasana (Butterfly) for an extra hip release. Today, the Butterfly variation is especially lovely -- it opens both the chest and the hips at once.
5. Close the eyes. Let the face soften completely.

Breath: The chest is wide open -- this is the time for the DEEPEST breaths of the entire week. Inhale fully, filling the belly first, then the ribs, then the upper chest. Exhale completely, letting everything go -- belly, ribs, chest, all emptying. These breaths are a gift to yourself. Take them slowly. Savor them.

Hold: 1-2 minutes. The supported version can be held even longer -- 3 minutes or more if the body is comfortable. There is no need to rush out of this shape.

Modification: The supported Fish (with a bolster or rolled blanket under the upper back) is actually PREFERRED today -- it is not a lesser option but the recommended one. If the neck feels any discomfort, rest the head on a small pillow or folded towel. The goal is complete ease.

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Instructions

1. Set up: Place 2-3 folded blankets on the mat, edges neatly aligned. This creates a 2-3 inch platform for the shoulders.
2. Lie down with your shoulders on the blankets and your head on the mat. The head rests LOWER than the shoulders -- this protects the natural curve of the neck.
3. Arms rest by your sides, palms facing down.
4. Inhale. On the exhale, use the core to gently lift the legs overhead.
5. Place both hands on the lower back for support. Walk the hands closer to the shoulder blades for better, more stable support.
6. Slowly straighten the legs toward the ceiling.
7. The body forms a gentle line from shoulders to toes -- it does not need to be perfectly vertical today. A slight angle is fine. Ease over effort.
8. Close the eyes. Soften the face. Unclench the jaw. Let the tongue rest.

Breath: Breathe slowly and gently. The chin lock naturally slows and deepens the breath. This should feel calming, almost sleepy. If it does not feel calming, you are working too hard -- come out and move to the modification instead.

Hold: 2-3 minutes (longer than Day 5 because the supported version is more comfortable and today's energy is restorative).

Coming Out: Slowly lower the legs overhead into a brief Halasana (Plow Pose). Then roll the spine down to the mat one vertebra at a time, using the hands on the floor for control. Once the hips are down, lower the legs slowly. Lie flat for 30 seconds before moving. Let the effects settle.

Modification -- Viparita Karani / विपरीत करणी (Legs Up the Wall) -- STRONGLY RECOMMENDED TODAY:

1. Sit sideways next to a wall, one hip touching the wall.
2. Swing the legs up the wall as you lie back on the mat. Scoot the hips as close to the wall as is comfortable.
3. The legs rest against the wall, gently extended. The back rests on the mat. The arms extend out to the sides or rest on the belly.
4. Close the eyes. Let the wall hold the weight of your legs. There is nothing to do.
5. Hold 3-5 minutes. Breathe naturally.

This gives nearly all the benefits of Shoulder Stand with zero effort. The blood flows gently from the legs back toward the heart. The nervous system calms. The mind quiets.

Teacher's Note: Today, Viparita Karani is NOT a "lesser" option -- it IS the recommended option. Invite even experienced students to choose the wall version today. Day 7 is about surrendering the need to do the "harder" version. The wall holds you. Let it.

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Instructions

1. Lie on your back. Bring the soles of the feet together and let the knees fall open to the sides -- Reclining Butterfly.
2. Arms rest by your sides, slightly away from the body, palms facing upward -- a gesture of complete openness and receiving.
3. If the knees feel any strain, place bolsters, blankets, or blocks under each knee for support. Let the legs rest fully.
4. Close the eyes.
5. This is a fully surrendered position. There is nothing to hold, nothing to engage, nothing to do.

Breath: Breathe naturally. Let the breath do whatever it wants. No count, no control, no technique. Just the body breathing itself.

Hold: 2 minutes with eyes closed. Allow the body to absorb the practice.

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Instructions

1. Come to a comfortable seated position. Sit tall but without rigidity -- the spine is long, the shoulders are soft, the hands rest gently on the knees.
2. Close the eyes. Take a few natural breaths to settle.
3. Roll the tongue into a tube shape -- curl the sides upward to form a "straw." Extend the tongue slightly past the lips.
4. Inhale slowly through the rolled tongue. You will feel cool air flowing in across the tongue and down the throat, like sipping cool water through a straw. Let the inhale be long and unhurried (4-5 counts).
5. Draw the tongue back in and close the mouth.
6. Exhale slowly and completely through the nose (6-7 counts).
7. That is one round.
8. Repeat for 10-15 rounds. With each round, notice the cooling sensation becoming more pronounced -- on the tongue, in the throat, and eventually spreading through the entire body.

Note: Some people genetically cannot roll their tongue -- it is a hereditary trait, and it is nothing to worry about. For those students, practice Sheetkari instead: place the tongue behind the upper teeth, part the lips slightly, and inhale through the gaps in the teeth. This creates a gentle hissing "ssss" sound. The cooling effect is the same.

After 10-15 rounds: Close the mouth and breathe normally through the nose for 1 full minute. Sit quietly. Observe the stillness within. Notice how the body feels -- cooler, calmer, more settled. Notice how the mind feels -- quieter, softer, more spacious.

Teacher's Note: This is the gentlest pranayama of the week -- a perfect ending. The cooling effect is immediately noticeable. Students often smile during Sheetali -- the sensation is pleasant and calming. Allow them to enjoy it.

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