Welcome back to the map this week is all about release. So we're going to be focusing on. And in yoga, we often talk about the shoulders as being more of our day to day stress intention that we store here, and our tips. I like to think of it as a big filing cabinet or storage depot, where we tend to store a lot of our attentions from the past two years, and sometimes we have past lives. And so releasing or launching here can sometimes be a little bit easier said than done. And so if you can really commit yourself to come to the mat every single day, this week, you're going to find that slowly, or one meter so unfolding, and that's what we want to happen.

We want this arm rocking to happen. We want the space to start to take place. But as always, please make sure to use caution. And we're very mindfully things we want to be alert for anything happening or start anything that creates numbness or tingling, that could be a sign of your To construct pretty pretty decently structural alignment, and so you want to come out of that hole and give your muscles and your tissues a chance to readjust. And then feel free to join us again. All right.

So we're going to start in tabletop position. Ready to just like relax the shoulders. Take three centering breaths here. No, no, no, no. No last time and help you to know and accept myself back. And so I'll work in a mirror image.

Slider right leg forward as far you can go. And then notice the thigh bone or the femur is pointing to that. If you want to keep that leg back and search your right heel off to the left as far as you can comfortably. Now if you are really tight in the hips, you may find something underneath that hip while trying to fit a square forward with your tip her life's possible. So please use props in order to help enhance the pose they don't take away from. Anywhere using your fingertips or blocks drawing the same arm take your strength of your turning out electrical forward.

And then when you're ready, so slowly come to the rescue pigeon. Try not to sit on your right after that tool comes in that rock, per se square corners you can feel stretched by that area extended long for the sign. Now you'd like to use the edge of the block and recipe for her down or nourish. You can also Come to your elbow and interlace the fingers and push the thumbs between the inner edges of the eyebrows. Nice little massage. Or you can stand your forearms or simply come down to your forehead on the floor again And finally, deep breath and deep breaths are trying to submerge your work down here.

And really create as much space as possible while honoring any of those warning signs. Breathing, checking your body, scan yourself from the head, the shoulders relaxed tension, the lower access to pelvic floor guys all the way down here. So now we're gonna we're slowly mark your home, right over to your right and slide your left right forward multiple times with our sensations in your body. Just welcome yourself into them with your fingertips behind your hips. nice and tall and nice to open and desolation gentlemen, bring your body forward. Now any negative tension knees, slide your heels forward, you can hold on to the cedar ankles.

Try not to pour on your toes or our structure. Your arms forward as you gently bow yourself forward. The floor is not the goal. The goal is to feel and breathe together and let's come back and start table composition. All right, alright, so we go forward with the left leg, remember a really long, long line from the tobacco. Walk your left heel over towards your right, right and then kind of reach where your head if you have laser pointers on the front of your target, more bullet pointing forward, on now we need to use your voice Again, no tension in the lower back.

Tell me some more. And then exhale with like, bring yourself down towards the floor. using any little variation we talked about previously, trying to bring yourself to a certain position, craft that record if necessary, and or slowly bring your body towards the floor. We're gonna take several rounds of ground here. Now that you're holding on to what it is that you continually dread with somehow feeling is around justice that will serve you in this moment. Explore possibility of setting yourself free from that.

And notice the internal dialogue that goes with that. This is the place to bring it to the masses bring baby step three. Check in with your breathing Yoga is a place to explore the difference between the two Slowly over to the left, run away or avoid sensation. Nice, actually about me here, I really need to see the results in our pregnancy. slowly rolling yourself up. Gently draw the knees together and slowly number your way onto your back knees into the chest.

Yourself a compassionate calm no stress and tension. Lower feet to the mat. Open your arms to a tee and just walk your feet is wired in yoga mat. Take a roller strapping beside the side. Inhaling and exhaling. We're not looking for perfection.

Today we're just looking to school when you loosen the grip on that excess baggage that we carry with us. And our physical bodies are constantly that our deeper level, we're gripping too tightly however we see our made space for physical signs can be sickness or illness. physical pain, discomfort, lack of sleep, insomnia. And then slowly walk the feet together towards each other and extend the life to each corner of the map. Turn the legs in and out times and then allow the legs to turn outward. slider are slightly down.

We'll take an extra minute here, really surrendering ourselves into the air and opening ourselves to a higher power greater good space technology. As we are more conscious in our bodies, close your eyes and breathe slowly start to move your fingertips and toes, gently start to drag up to the mat. You finally roll yourself to one side using your top hand, roll into that foam and press up to create your attention on that transition. Try your hands to your heart. What is it that you can let go today or at least start to explore senior grip. Hold that in your heart center in your mind's eye and on the inhalation rise up through the fingertips is up towards your fingertips all the time.

At the heart center, two more times, inhale. Exhale. Last time inhale and x