Welcome and thank you for joining this trauma-informed yoga class for moments you feel tense and stressed and wish to come back to balance.
I welcome you to include a bolster or pillow for this class.
But if you don't include props,
I'll offer options in the top right corner of the screen.
Whenever you're ready,
I welcome you to start in a seated posture of your choosing,
Taking your time to arise.
If you have a bolster,
You might choose to rest gently on the edge of it.
And if you're not including a bolster,
You might choose just to take a gentle seat on your mat.
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.
To begin,
I welcome you to settle into the surface holding you.
In supporting you.
Allowing yourself to arrive to this class.
To this practice.
Maybe softening in your jaw and shoulders.
If you feel comfortable with your breath,
You might choose to take a few inhales.
And exhale.
Maybe elongating your breath.
You'd like to continue on knowing that you never have to just because I am.
But if you would like to,
You might choose to bring your chin to your chest.
Maybe rocking one ear to your shoulder.
The other ear to your shoulder.
Moving between these two shapes.
Perhaps softening.
Coming into your natural limits.
You might choose to include shoulder rolls,
Bringing your shoulders up to your ears.
And down and away.
This doesn't have to be a big movement and it can look any way for you,
So maybe you alternate shoulders.
Switch directions.
Doing anything that feels supportive.
Gently coming back to center.
And as you're ready,
I invite you to bring your left hand to the mat,
Right arm reaches overhead.
Gentle side stretch.
And as you're ready,
Switching sides.
Right arm down,
Left arm overhead.
And finding a gentle rhythm,
A gentle sway.
Your version,
Your comfort.
Maybe moving with your breath or grounding into the earth holding you.
And if anything ever feels like too much,
You're always welcome to make this a smaller movement.
Or gently resting.
You're welcome to continue here or you might come back to center.
And moving into a gentle shaking practice to release any held energy.
Knowing this doesn't have to be a large vigorous movement,
Any amount is enough.
Or none at all if that feels more comfortable.
If you'd like,
You might start with your hands,
Maybe stretching your fingertips out and closing your fists.
Maybe you start to flick your fingers or shake out your hand.
Maybe you incorporate your arms.
Softening in your shoulders.
Just a moment to give your body a chance to let go of anything it's been carrying.
Knowing it's okay if it doesn't.
Just exploring.
Spend your time gently slowing the shaking.
Coming back to a place of softness.
And from here you might choose to place your hands either on the ground to connect with the surface holding you,
Or maybe you place your hands on your heart.
Whoever is speaking to you in this moment.
Maybe you notice any shifts.
Or you just allow these next few moments to soften.
To breathe.
Or to simply be.
If you'd like to stay here longer,
I invite you to honor this.
If you'd like to continue,
I invite you to join me as we make our way onto our back.
Taking all the time you need to arrive.
If you have a bolster,
You might choose to press into your heels,
Lifting your seat so you can rest the bolster underneath you.
Gently lowering down on top.
If you're not using a bolster,
Simply resting with your knees bent,
Soles of your feet flat to the mat,
Or in any other shape that feels supportive.
Your hands can rest anywhere you like.
And you have the option to drape a blanket over you if that feels more comfortable,
Allowing the floor or the bolster to do all the work here,
Knowing you don't need to do anything.
Resting completely.
Receiving this support.
I'm softening here for a few moments,
Knowing that rest doesn't have to mean stillness,
Though you're welcome to fidget.
Or change poses at any time.
You're welcome to stay here.
Or if you like,
You might choose to draw your right knee into your chest.
Either holding behind your thigh or over your shin.
Your left leg and foot can stay where it is or maybe you extend it out long,
Whichever feels best in your body today.
Finding a gentle stretch.
Maybe you rock your right knee from side to side.
A few moments here.
As you're ready,
We'll gently switch sides.
So bringing your right foot either flat to the mat or extended out long.
Drawing your left knee into your chest.
If your prop has shifted,
No worries.
You can take all the time you need to get comfortable.
And resting here for a few moments.
If you're ready to continue,
Knowing you can rest here as long as you like.
I invite you to now bring up both legs straight up or with a slight bend in your knees.
Finding legs up the wall poem.
If you're on a bolster,
You might move it or adjust it so that your legs can rest more easily.
Or you could find a wall or rest your legs on a chair or a couch.
Anything to bring you the most softness.
Knowing you don't need to do anything in this pose.
Just allowing yourself to be home.
Nothing to focus on,
Nothing to plan.
As being with yourself.
Making any movement.
Or finding another shape that brings you the greatest sense of comfort.
And we'll be here for about a minute and a half,
Knowing you can take as many breaks as you need or find another shape altogether.
Wherever you are,
If your legs are lifted,
I welcome you to slowly lower them down.
Maybe noticing how this feels in your legs and feet as you do this.
And once they're lower,
I welcome you to gently release the bolster from under you.
Bringing it to your right side.
Having it long ways on your mat.
So the top is in line with your hip or around that region.
And moving into a gentle twist.
If you're not using a bolster you might stack your knees and send them to the right or placing a block under them.
And if you're using a bolster,
You might extend your right leg out long.
Bringing your left knee in towards your chest and then over to the right.
Placing it on top of the bolster.
I'm taking a moment to get comfortable.
You might reach both arms out to capital T.
Or just one.
And resting your neck anywhere that feels the most comfortable for you.
Allowing this to be a passive pose.
Softening any effort.
Maybe adding a blanket under a left shoulder for more support.
And here for a few moments.
If you're ready to switch sides,
I welcome you to come back to center.
If you're using a bolster,
Sending it over to the left.
Extending your left leg long.
Bending in your right knee and sending it over to the left.
If you're not using a bolster,
Maybe you stack your knees.
Or find the shape without a bolster.
Honoring your body's natural limits,
Knowing this doesn't have to be an intense sensation for it to be supportive.
And resting here for a few moments on this side.
You're welcome to stay here as long as you like.
Or you might choose to come back to center,
Taking your time.
And finding a few moments of rest just for a few breaths.
You might roll to one side of your choosing,
Either using your arm as a pillow or the bolster.
Or even placing the bolster between your knees.
Just allowing a few moments for softness.
And for rest.
You're welcome to stay here as long as you like,
Or you might choose to join me in the comfortable seat of your choosing.
Taking all the time you need to arrive.
Either resting on your mat or on a bolster,
Whichever feels more comfortable.
And placing your hands anywhere that allows you to feel the most grounded.
So maybe it's on the floor.
On your lap.
One on your heart,
The other on your belly.
Or anywhere else.
You might take a moment to notice the weight of your body.
The temperature of the room.
Or any sounds you might notice.
Slowly beginning to come back to the room and space around you.
Ground beneath you.
Knowing that however this class went for you,
You still arrive.
And that always matters.
Your hands can rest anywhere they like or maybe you bring them to prayer center to close our class.
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 stress relief and balancing class to tend to yourself.
I welcome you to be kind with yourself as you ease into the rest of your day.
And from my vulnerable heart to yours.
Take care.
