Welcome,
And thank you for joining this trauma-informed yoga class for when you feel tightness,
Restlessness,
And wish to release from your day.
There are no props required,
But you're more than welcome to add your own.
And if you're ready to get started,
I invite you to begin in the seated posture of your choosing,
Taking your time to arrive.
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 at any time.
To start,
I welcome you to join me in gentle neck rolls.
Maybe you dip your chin to your chest.
And work your ear to your shoulder.
Ear to shoulder.
If it feels supportive,
You might reach your neck back,
Lifting your chin,
Only if it feels supportive in your body today.
Honoring your body's natural limits.
You might stay here or you could explore gentle shoulder rolls,
Drawing your shoulders up towards your ears.
Gently releasing them down.
Maybe you lift and lower or make small circles.
Anything that feels supportive here.
You can continue this as long as you like,
Knowing you never need to move forward in the class just because I am.
But if you'd like to continue,
You might bring your hands to anywhere that feels comfortable,
Maybe resting gently in your lap.
As we make gentle circles with our chest.
Maybe softening inner shoulders.
Running any movement that feels natural.
You could also sway side to side.
Or maybe do a seated cat cow,
Broadening in your chest and rounding through.
Following anything that feels comfortable and supportive in your body at this moment.
If you'd like to continue,
I invite you to join me in a gentle child's pose.
Maybe bringing your knees as wide as feels comfortable.
Big toes to touch.
Reaching your arms forward and resting your heart and head either to the mat or to a bolster.
Softening into the support holding you.
Taking a moment to make any adjustments to get as comfortable as you need.
You could also take any other pose that would feel more supportive and grounding for you in this moment.
Wherever you are,
You might connect with the earth or the mat supporting you.
And holding you.
Allowing yourself to be held in this space.
You might deepen your connection with the points of contact your body is making with the ground.
Or maybe you start to deepen your breathing.
Inhaling into your belly.
And exhaling completely.
With each exhale,
You might soften your jaw toward the floor.
Or allow a little less holding in your shoulders.
Your abdomen.
Or anywhere else you might notice.
A little bit of tension.
Knowing this is optional,
You're always welcome to simply be in each pose.
We'll be here a few more moments.
If you'd like to stay in this pose longer,
I invite you to honor this.
Otherwise you might join me as we make our way onto our backs.
Taking all the time you need to arrive.
When you do,
You might bring the soles of your feet together,
Allowing your knees to rest open or maybe on top of blocks.
And your hands can rest anywhere.
Or if you'd like a little bit more opening and if this feels supportive in your body today.
You might bring your hands to a capital T shape.
Maybe breathing into your chest.
Allowing a few moments here knowing that if anything ever feels like too much,
You can explore anything else,
Maybe drawing your knees to your chest.
And we'll be here in any shape that we've chosen for a few more moments.
If you'd like to continue,
I welcome you to bring your hands under your knees,
Gently guiding them back to center.
Placing your feet near the outer edges of your mat as we drop our knees from side to side.
Finding a gentle rhythm.
You might continue this.
Or you might choose to bring your knees over to the right.
Having them stacked on top of one another,
Maybe resting on a block.
And having your arms anywhere that brings you the most comfort.
Give me the capital T.
Or having your left arm extended or to a cactus shape.
Resting your head anywhere that feels comfortable for your neck.
Finding this gentle twist for a few moments.
In your time,
Switching sides,
Bringing your knees over to the left.
Taking your time to find your comfort on this side.
As you're ready,
Coming back to centre.
I invite you to join me in a comfortable seat of your choosing,
Taking all the time you need to arrive.
When you do,
You might choose to rest your hands on the mat grounding into the support holding you.
Or maybe you wrap your arms around you,
Giving yourself a gentle self hug.
Maybe rocking side to side.
You might say some kind words to yourself.
Or just allow this moment.
Knowing you arrived to your practice today.
And that always matters.
You're welcome to stay as you are,
Or you might bring your hands to prayer center to close our class.
If your eyes were closed,
I welcome you to slowly bat them open.
They are open coming back to the room and space around you.
I thank you for joining me for this quick class to tend to your body and nervous system.
I hope you're able to move forward in your day with a little more softness.
And a sense of grounding.
I wish you a wonderful rest of your day.
And from my vulnerable heart to yours.
Take care.
