Weekly Class Theme: Release & Surrender with Pigeon Pose

This week’s practice invites us to soften, unclench, and let go — not by forcing release, but by creating the space for it to arrive naturally. As we move toward Pigeon Pose, we’ll explore the hips and heart with mindful intention, offering ourselves permission to release tension and get rid of anything that doesn’t contribute to our peace of mind. Let your breath be the gas to power the vehicle (your body) that moves you. Find space, relaxation, and a safe space to release with this week’s vinyasa yoga class building toward Pigeon Pose (Kapotasana).

Puttering

Begin on your back, allowing the mat to fully support you.

1. Reclined Knee to Chest
   Hug one knee, then both, gently rocking side to side. Invite the low back to soften and the breath to deepen.
2. Thread the Needle 
   Draw awareness into the outer hips, breathing into any sensations with patience and curiosity.
3. Lizard Lunge
   Hands frame the foot as you sink into the hips, grounding through the back leg.
4. Lizard Lunge with Quad Stretch
   Bend the back knee, reaching for the foot to invite openness through the quads and hip flexors.
5. Prasarita Padottanasana
   Fold forward, crown of the head heavy, releasing tension from the spine and neck.
6. Crescent Lunge, Reaching Back
   Rise slowly, arms lifting and gently reaching behind you as the chest opens.
7. Crescent Lunge with Arms in a T-Shape
   Extend the arms wide, opening across the collarbones and cultivating spaciousness.
8. Yogi Squat
   Step forward, sink low, and pause — letting gravity do the work as you breathe into the hips.

Standing Portion

1. Warrior II
2. Peaceful Warrior
3. Extended Side Angle
4. Half Moon Pose

Balance & Twists

1. Tree Pose
2. Revolved Side Angle

Peak Pose | Pigeon Pose

Start in Downward Facing Dog. Lift one leg high and draw your knee towards your nose. Lie your shin down of your lifted leg towards the top of the mat, shin parallel to the front edge of the mat (if the shin wants to be more angled, allowing the heel of the foot to be close to the pubic bone, let it – it can be difficult to get the shin fully parallel).

Pigeon Pose

Wind Down

1. Seated Straddle
   Fold forward or explore gentle side bends, releasing the inner thighs.
2. Reclined Twist
   Melt into the mat, allowing the spine to unwind and the breath to slow.
3. Savasana
   Rest fully. Absorb the practice. Let go — completely.

As you transition off the mat, carry this sense of release with you. Remember, surrender isn’t giving up — it’s trusting the process and meeting yourself with compassion, exactly as you are.