Welcome and thank you for joining this trauma-informed yoga class for moments of burnout and when you're in survival mode.
I welcome you to include a yoga bolster for this class,
But you're also welcome to use a couch pillow or cushion.
If you don't choose to include props,
I offer pose options without props in the top right corner of the screen.
Whenever you're ready.
I welcome you to start lying on our back.
Taking your time to arrive.
If you have a bolster,
Setting it to the side within reaching distance for now.
And as you get settled,
I offer a gentle reminder for you to move in your own pace and honor what feels right for you in each moment,
Knowing you can take breaks or end early.
Start,
I welcome you to join me in a gentle exercise.
Where we create a wave of tension and release throughout our body.
This is just an invitation.
And you're always welcome to skip any part that doesn't feel right today.
So as you're ready,
I invite you to first gently curl your toes.
Squeezing your feet.
Maybe letting this tension travel slowly upward.
Maybe into your calves.
Your thighs Squeezing your hands.
Your arms or hugging them toward your body.
Scrunching your shoulders toward your ears.
And if it feels okay,
Maybe you squeeze your face.
Folding And as you're ready,
Releasing everything.
Softening in your face.
Your shoulders.
And Blank.
In feet.
Allowing gravity to do all the work here.
Resting into the support holding you.
When we're in survival mode,
Sometimes we hold tension.
This gentle exercise gives us a chance to let this tension and it gives it somewhere to go.
So that the rest of our practice we can find a little bit more softness.
You're welcome to stay here as long as you like.
Or if you'd like to continue,
I welcome you to take a hold of your bolster.
And setting it under your seat.
Taking a moment to get comfortable,
You might bend in your knee.
Soles of your feet flat to the mat.
Hands resting wherever you like,
So maybe on your belly or by your sides.
Maybe allowing your knees to rest in toward one another.
And if you're not including a bolster today,
You can explore this in a constructive rest pose,
Taking the same shape.
Just without the bolster.
Allowing yourself to be completely supported here.
If this pose isn't supportive for you,
You're always welcome to explore something else.
And a few moments here.
Allowing yourself to soften as much as you feel comfortable.
If you would like to continue,
Knowing that if you don't want to,
You don't have to,
You can stay in any shape for longer.
But if you would like,
You might choose to reel in your right knee towards your chest option to leave the left sole of your foot.
Onto the mat.
Or you can extend it out long.
Seeing if you can find softness in your shoulders and arms as you take a gentle home.
You might find stillness or rock your knee from side to side.
In a few moments here.
If you're ready to switch sides,
I welcome you to gently release your right knee.
Either bringing sole of your foot flat to the mat or extend it out long.
As we draw in our left knee.
Finding your comfort on this side.
You're welcome to stay here as long as you like.
Or you might choose to gently release your left knee.
If you're using a bolster.
You might release it from underneath you,
Bringing it to your right side,
Facing it long ways.
So it's parallel against your body.
And the top is in line.
Around the area of your hips.
As you're ready,
I welcome you to extend your right leg out long and draw your left knee into your chest before sending it to the right on top of your bolster.
If you're not using a bolster,
You can explore this without one.
Drawing your left knee to the earth or maybe stacking your knees if that's more comfortable.
And you might reach your left arm out to the side.
Allowing your head to rest anywhere that feels comfortable.
I'll be taking a few moments to find your comfort.
Honoring your body's natural limits.
And resting here a few moments.
If you're ready to switch sides,
I welcome you to gently come back to center.
If you're using a bolster,
Placing it on the left side of you.
And finding whichever version spoke to you on this side.
So maybe you bring your right knee to your chest and send it to the left.
For both knees to the left.
Or any other version of a supine twist that's speaking to you.
Resting your arms and head anywhere that feels most supportive.
And here for a few moments.
And as you're ready,
Coming back to center.
Taking all the time you need.
Moving into a legs up the wall pose.
If you're using a bolster,
You might place it underneath your seat.
Maybe taking a moment to allow your knees to rest comfortably in towards you.
If you're not using a bolster,
You can explore this without one.
You could also rest your legs up against a wall near you.
We're on a chair.
A nearby couch.
Doing anything to make this the most supportive pose for you.
Allowing a full rest and tending to your nervous system.
And for these next few moments.
I welcome you to release any need to do.
Allowing yourself to simply be in this shape.
In this space.
Knowing you can fidget or take breaks as much as you like.
We'll be here for about one minute and I'll be here to guide you out.
If you'd like to stay in this pose longer,
I welcome you to honor this.
Otherwise,
You might gently choose to release your legs down.
Maybe noticing any sensations as you do this.
If you are arrested on a bolster,
I welcome you to gently remove it.
You might choose to rest on your side,
Maybe placing the bolster between your knees.
Or using it as a pillow.
If you're not including a bolster,
Taking any side-lying shape that speaks to you.
Or any other restful shape.
As we allow ourselves a few moments of rest.
While we come back to the room and space around us.
You're welcome to stay here as long as you like,
Or you might choose to join me in a comfortable seat of your choosing.
Taking all the time you need to arrive.
And placing your hands anywhere that feels most comfortable.
Maybe you bring them to your lap or to prayer center.
Sometimes we might place our focus on trying to change our current state.
So much so that we might gloss over the fact that it's okay to feel what we feel.
We are not problems to be fixed.
And your feelings are always valid.
However this class went for you,
I honor you for arriving and taking these few moments to tend to yourself.
If your eyes are closed,
I welcome you to slowly bat them open.
If they are open coming back to the room and space around you.
I thank you for joining this gentle class to tend to your nervous system during moments of burnout.
Or if you feel like you're in survival mode.
I hope this was able to give you a gentle pause.
And a reminder that you are always worthy of your own care.
I hope you have a wonderful rest of your day.
We get to practice again soon.
And from my vulnerable heart to yours.
Take care.
