Recently, my husband and I saw the hit movie Up in the Air. Without giving away the entire plot, George Clooney’s character gives motivational speeches where he talks about what’s in your “backpack”. Essentially, what are the things, people, concepts that you are carrying around with you? What are the burdens that weigh you down? What are you holding onto that you can release? While I don’t entirely agree with where the character takes this analogy, there is some truth here. When we carry around burdens, expectations, failures, unresolved emotions, fears — they weigh us down. When we release them, we feel lighter; we have a renewed sense of clarity to face what we see before us — not the pains of the past or the unknown elements of the future — but the present — that’s really all we have.
Often in class, I’ll encourage students to let go. Let go of the day, let go of tension and tightness, let go of expectation. Yoga breathing that’s slow, steady and mindful can help us let go.
The Letting Go Breath: Find an even breath (inhale and exhale are the same length) and bring to mind something that you’re carrying around – maybe a fear, an emotional wound, an unhealthy attachment, a regret. As you exhale, imagine releasing that…letting it go. You may need to actually visualize releasing it with whatever visual image works for you (releasing a balloon, throwing something away, taking it off your shoulders, giving it over to God, etc.) You might find you need to repeat this – sometimes it takes away to allow ourselves to fully let go.
Yoga can be a great tool for helping us stay in the present and for “unloading” our backpacks – letting go of those things that we do not need to carry with us. The same is true with yoga poses and stretches. It’s when we breathe and relax into a pose that we find a new comfort there. When we’re striving and forcing a pose, we often only experience frustration, discomfort and pain. But, when we let go and relax — it’s a whole new world.
Pigeon can be a great pose to experience the physical benefits of letting go. If you are taking care of your knees, try the modification instead. Make sure your body is warm before doing either Pigeon – either by doing other standing and flowing poses or taking a walk or run.
Pigeon: From all 4’s, slide the right knee to the outside of the right wrist, making sure that the right leg is angled toward the center of your mat. Extend the left leg straight behind you, resting on the floor. Either continue to support yourself with the hands on the mat, right under the shoulders or place the forearms on the floor. Make sure your knees and inner thighs feel ok here (if not, try the modification). With each exhale, allow your body to release and let go into the pose. Release tension and tightness in the hips, relax your neck and shoulders. With each breath, sink a little deeper into your comfortable stretch. Breathe and hold the pose for 6-8 breaths. Reverse with the left leg forward.
Pigeon (Modified): From a seated position, extend both legs in front of you. Draw the right leg towards you and place the right foot on the outside of the left leg with the foot on the floor. With both arms draw the right leg towards your chest. Sit tall and lengthen the spine. Make sure both sit bones are grounded to the floor. Breathe and hold for 6-8 breathes and switch sides.

