Trauma Informed Yoga For Vagus Nerve Relaxation

This gentle, trauma-informed yoga class explores vagus nerve relaxation and stimulation for nervous system regulation. We’ll explore a trauma-informed adaptation of alternate nostril breathing, cranial massage, yawning practice, and grounding poses to soften tension caused by stress. This class is supportive for all experience levels. There are no standing postures, and no props are required. If breathwork is not supportive for you, you're more than welcome to skip this part of the class. Please note that while this practice is trauma-informed, it is not a replacement for professional medical or psychological care.

Transcript

Hi and thank you for joining. My name is Laura and today we're exploring a class for Vagus Nerve Health and Promoting Relaxation. This is also a trauma-informed class, So I welcome you to move at your own pace and honor what feels right for you in this moment. To begin, I welcome you to find a comfortable seat, Whatever that looks like for you. Maybe in writing a long spine and soft shoulders. And I welcome you to begin with me in a breath work practice known as Nadi Shodhana or alternate nostril breathing. So to start, I invite you to block your left nostril with your thumb. And inhale to your right. For a count of one. Ting. And then block your right nostril as you exhale through your left for one. And then inhaling through your left nostril, Still blocking your right, One, Two, Three. Forward. Then block left. Exhale right. Block left, Inhale right. Four, Block right, Exhale left. Are great and yalla! Block left, Exhale right. And you can keep doing this on your own. Maybe you even do this energetically where you don't physically block your nostrils. But imagine this. And this is typically taught holding your breath in between your inhales and exhales, And then your exhales and inhales. You can include this if you like. But I removed it since it can be activating to hold your breath for many individuals. So whichever way you choose, We'll be here for a few more moments. And when you're ready to release this practice, I invite you to come back to the room and space around you. If your eyes were closed, Gently opening them. And then I'm just turning so you can see what I'm doing. But if you like, I invite you to bring both of your hands to the base of your head. Where it meets your neck there's little divots and offering a gentle massage along this area. This is supportive for activating your vagus nerve and you can go as fast or as slow as you like, Maybe gentle pulses or even circles, Whatever feels best for you. And gently releasing, Maybe doing a few neck rolls to release. And as you're ready, I welcome you to inhale as your arms reach up. Exhale to center. And inhale, Arms reach up. Maybe this time you mimic a yawn. Exhale, Hands through prayer center. Hands reach up, Mimicking another yawn. A few rounds of this in your paste. Even when we fake yawn, It signals rest and relaxation to our bodies and can even promote an actual yawn. So whether you find one or not, It's all good. You're still supporting your nervous system. And last round here, Option to go longer if you like. And release, Returning to center. From here, A few neck rolls. So however you choose to do this, Maybe. You create small half moon. Going from shoulder to shoulder. Tipping your chin from shoulder to shoulder. Or if it's comfortable, You bring your neck all the way back. Moving within your natural limits. And if you like to incorporate shoulder rolls, Bringing both shoulders to your ears, Inhale. And exhale, Release. Option to alternate shoulders, Alternate directions. Tuning in to what would feel nice for you in this moment. And release. From here, I welcome you to find a tabletop position with your hands on the mat, Knees as wide as you like. Bringing your big toes to touch and sending your seat back. In your chest. And head forward to the mat. You can do any arm variation that works for you. Also adding props if you prefer. Maybe you add a bolster under your body. Or between your feet and seat. Softening in your jaw. Shoulders. Abdomen. Thanks. And feed. To ease out of this shape, I welcome you to prop yourself up gently. And turning around, Centering ourselves on our mat before lowering down, Having soles of our feet flat to the mat. Knees can remain bent. Maybe you allow them to rest together for constructive rest pose. You can add a bolster under your seat here for a more restorative pose. But even this one allows gentle rest and softens your psoas muscles, Brings awareness. Allowing your hands to rest anywhere that brings you comfort. And allowing your low back to remain flush with the mat for more comfort. Breathing in any way that suits you. From here, I welcome you to drop your knees to the right. And the left. Windshield wiper motion. Maybe softening in your low back. Releasing. Any tension. And this time allowing our knees to rest to the right. Maybe you brought in your arms out, Capital T, Or a cactus. Gazing where it feels comfortable for your neck for a gentle twist. You could also add blocks under your knees or a blanket under your shoulder. Coming back to center, And this time sending your knees to the left. Your right arm to the right. Finding your comfort on this side. Returning to center and hugging your knees into your chest. Maybe you rock side to side or take any other poses that you're craving. And when you're ready, Sending your legs out long, Preparing for Shavasana. This is a deeply restful pose and rest is personal, So I welcome you to take any shape that honors your body. And what feels supportive for you, You might add any props. You could end the class early if that's what you're most craving. Anything you choose. I invite you to take a moment and get comfortable. No need to focus on your breathing. And no need to do anything or be anywhere except here in this moment. You can have your eyes opened or closed. You can end at any time and fidgeting is always welcome. We'll be here for about two minutes and I'll be here to guide you out. I welcome you to stay in your Shavasana as long as you like, Or maybe you begin to wake up your body by wiggling your fingers and toes, Followed by your wrists and ankles. You have the option to reach your arms overhead with a big inhale. And on your exhale, Rolling to one side, Whichever you prefer. Allowing a few more moments of rest and for your body to return to the space around you. As you're ready, I invite you to come to a comfortable seat of your choosing. Hands can rest anywhere you like. And taking a moment to send yourself kindness and gratitude for arriving on your mat today. No matter how this went for you, You still showed up for yourself and that always matters. 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 doing this No Props Vegas Nerve Health class with me to promote relaxation. And that it was able to serve you well. I hope you have a wonderful rest of your day and we get to practice again soon. And from my vulnerable heart to yours. Take care.