5 Min Yoga For Freeze Response | Trauma Informed

This trauma-informed yoga class is a 5-minute practice designed to support your nervous system when you’re experiencing a freeze response. We’ll explore slow, grounding movements and a somatic body tapping exercise to gently reconnect you to your body without overwhelm or too much energy. This is supportive as its own practice or even before or after other practices if you’re craving more grounding and presence. This class is supportive for all experience levels. There are no standing postures, and no props are required. Please note that this practice is not a replacement for professional mental health care.

Transcript

Hi and thank you for joining. My name is Laura and today we're exploring a short 5 minute yoga class to soften the phrase response. And support your nervous system to shift towards safety and presence. 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 cross your arms over your chest in a self hug. And you can either stay here, Or maybe you begin to tap alternating hands. Option to travel down your arms, Maybe even a light massage as you go down. Before gently traveling back up, Taking all the time you need. There is no rush to this This is supportive for bilateral stimulation and returning you to the present. Finding a good stopping point when you're ready, I invite you to bring your hands to your shoulders and gently twist from side to side. This is inviting small supportive movements in our body. Without being too strenuous and you can also lower your hands if that's more comfortable twisting this way. Going as fast or slow as you like, Maybe even moving with your breath. And the last round as we return to center. From here, Bring our hands down, Around, And up, Perhaps with an in-breath, As you exhale, Hands to prayer center. And repeating this. Finding a rhythm of this that works for you. This is a gentle way to incorporate your breath if you're comfortable with breath work. If not, You might focus on how your body moves through space or how it feels to rest on the ground. Last round here. And bringing our legs out long on our mat, Having as much of a bend in your knees as you like as we fold forward. Forward folds are supportive for tuning inward and grounding. Supporting our root chakra. And tuning into our bodies as much as you feel comfortable. Softening here. Maybe in your face, Jaw, And shoulders. You might choose to stay here longer or you could gently roll up to a comfortable seat to close our practice, Bringing your hands wherever brings you the most comfort, Maybe to prayer center. Thank you for joining me for this class. Just a quick way to ground into your body. I hope to practice with you again soon. And from my vulnerable heart to yours, Take care.