Welcome,
And thank you for joining this trauma-informed somatic yoga class for your fight or flight response.
First,
We'll release stored energy that leaves us feeling agitated and restless.
And we'll settle and rest with supportive poses.
There are no props required.
And if you're ready to begin,
I invite you to start in a comfortable state of your choosing.
Resting your hands anywhere you like.
As you get comfortable,
I offer a gentle reminder for you to move at your own pace,
Knowing you can take breaks or end early.
You might choose to take a moment here to settle into your space.
And the room around you.
Maybe you elongate in your spine,
Softening in your shoulders.
Option to breathe into your belly.
Expanding.
And exhale,
Releasing.
On your next in-breath,
You might join me as we inhale,
Reaching our arms up.
And exhale,
Bringing them through to prayer center.
Inhale,
Arms reach up.
Exhale through center.
And one more,
Going in your time.
Exhale,
Releasing down.
You might explore a few more rounds of this.
In the same way.
Or maybe on the next round with your exhale.
You reach your arms down and away from you,
Sweeping the air away.
And inhale,
Arms reach up.
And exhale pressing away.
Last one,
Inhale.
Exhale,
Press.
Coming back to center,
You might choose to join me in a gentle shaking practice.
Knowing this doesn't have to be vigorous if you don't want it to.
You could also kneel or stand for this if that makes you more comfortable.
But starting by releasing some of our stored energy.
Maybe shaking out your hands or your fingers.
Followed by your wrist.
And arms.
Maybe you shake your head.
Finding any movement that feels supportive in this moment.
Even if that means remaining still.
And exploring those for a few moments.
And gently slowing down.
Finding a good stopping point.
And from here you might choose to gently brush your left arm with your right hand.
Beginning at your shoulder blade and extending all the way through to your fingertips.
This is a supportive practice for releasing stress and tending to your nervous system.
If self-touch isn't supportive for you,
You're welcome to explore anything else.
If your left palm is facing down,
You might face it toward the ceiling now,
Exploring this on the other side of your arm.
And switching sides as you're ready,
Brushing your right arm with your left hand.
And switching the direction that your palm is facing.
Exploring this for a few more moments.
You might choose to explore other parts of you,
Like maybe brushing your lang.
Or your calves or anywhere else that's speaking to you.
And gently coming back to center.
From here,
You might choose to bring your right hand underneath your left armpit,
Applying a little bit of pressure.
Cradling this area.
Having your left arm stay where it is,
Or gently holding your right arm,
Creating a self hug.
You might choose to stay here or you could sway side to side.
Creating a sense of containment.
And support.
Maybe you elongate your inhales and exhales if that feels comfortable.
Or settle into the ground and support holding you.
As you're ready,
Gently releasing so we can switch sides,
Bringing your left arm under your right armpit.
Neither staying here.
Or finding a self hug.
Maybe you sway side to side or find stillness.
Few moments here.
You're welcome to stay here as long as you like.
Or you might choose to release your arms down.
Joining me in a few neck rolls.
So you might dip your chin and rock your right ear to your right shoulder.
Left ear to left shoulder.
If you feel comfortable,
You can rotate your neck back.
Or finding simple movements.
Then moving into gentle shoulder rolls.
So on an inhale,
You might lift your shoulders up toward your ears.
Gentle squeeze.
And exhale,
Releasing them down and away from your ears.
You might continue this or do one shoulder at a time,
Reverse directions.
Anything that's speaking to you.
If you're ready to continue,
I welcome you to join me as we find a tabletop position.
Bringing our wrists under our shoulders and knees under hip points.
You might explore different placements of your hands or knees if that feels more comfortable.
Joining me in a few rounds of Cat-Cow as we inhale,
Drop our belly,
Lift our gaze.
Broaden inner chest.
And exhale,
Rounding through our upper middle.
And lower back.
Switching between these two shapes.
Option to breathe in a way that feels best for you.
You can also do this seated if you prefer.
As you're ready,
You might bring your knees as wide as feels comfortable,
Sending your seat back towards your heels,
Reaching your arms forward.
And either resting your heart and head toward the mat or to a bolster if that feels more supportive.
Finding this gentle child's pose.
Shifting into the more restful part of this class.
Knowing that you never need to earn rest.
It's always here for you.
You might choose to settle into the mat holding you.
Softening any areas of tension you might notice.
You might use your inhales to create space.
And exhales to release.
In here for a few more moments,
Option to take any other pose that is speaking to you more.
You can stay here as long as you like or you might gently press your palms into the mat.
Slowly rising up,
One inch at a time.
And then joining me as we make our way onto our backs,
Taking all the time you need to arrive.
And once you do,
You might choose to bring the soles of your feet together.
Knees resting open or on two blocks or pillows.
Or maybe you find another shape altogether that feels more supportive.
Taking a moment to make any adjustments to get the most comfortable.
Maybe you soften in your jaw.
And shoulders.
Abdomen.
And length.
Knowing there's nothing to do here.
Nothing to optimize or perfect.
Simply resting for these next few moments.
You might stay right where you are if that feels most supportive.
Or you might choose to gently come out of this pose by bringing your hands under your knees,
Guiding them back to center.
And with your knees bent and heels either close together or far away from each other,
Rocking your knees from side to side.
A gentle release between these poses.
As you're ready,
You might bring your knees over to the left.
They're having them stack.
Restraining your left leg.
Maybe placing your knees onto a block.
Or finding any version of Supine Twist that's speaking to you.
You might extend your right arm out long.
Resting your head anywhere that feels comfortable for your neck.
And resting here a few moments.
If you're ready to switch sides,
I welcome you to gently come back to center.
This time sending one or both knees over to the right.
Her left arm out to the left.
Taking a moment to find your comfort.
Your support.
I'm softening here a few moments.
And coming back to center as you're ready.
You might choose to take hold behind your thighs or over your shins,
Giving yourself a gentle self hug.
Maybe you rock side to side.
Or you could take these next few moments to explore any other poses that you're craving.
And if you like,
You might choose to join me in a gentle shavasana.
This is a restful pose and rest is personal.
So I welcome you to find a shape that would feel best for you.
So maybe you have your legs extended out long.
Hands by your sides,
Resting open for the more traditional version of Shavasana.
Or you could rest on your side.
Or with a bolster or pillow under your knees.
Adding any props that you feel would make this more comfortable like blankets or eye pillows.
Know that you don't have to do this just because it's offered.
If you'd like to end the class here,
You're more than welcome to.
If you're joining.
I invite you to take a few moments.
Make any adjustments,
Get as comfortable as you need.
And as we rest here,
You're welcome to have your eyes opened or closed.
You can shift your position at any time.
And fidgeting is always welcome.
Using this time to allow your body rest.
There's nothing to do,
Nowhere to be.
Nothing to track.
Just being with yourself.
Knowing you were always deserving of rest.
We'll be here for about a minute and a half.
Option to pause or skip ahead.
And I'll be here to guide you out.
You're welcome to stay here as long as you like.
Or to gently wake up your body,
You might wiggle your fingers and toes.
Followed by your wrists and ankles.
You might stretch your arms overhead for a big stretch.
Maybe you yawn if it feels natural.
And rolling to one side of your choosing when you're ready.
Using your arm as a pillow or an actual pillow.
Allowing our bodies to awaken while still allowing a few moments of rest.
Not trying to rush toward the rest of our day or to the end of this practice.
Embracing each moment just for what it is.
If you're ready to come out of this,
I welcome you to join me in a comfortable state of your choosing.
Take all the time you need to arrive.
And resting your hands anywhere that would feel most comfortable for you.
So that could be resting gently in your lap.
Or placing one hand on your heart,
The other on your belly.
Or joining your hands at prayer center.
Taking this moment to honor yourself for arriving to this practice.
No matter the outcome.
You still took time 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 joining this gentle class to tend to your nervous system when you're experiencing fight or flight.
I honor you for arriving and tending to yourself instead of trying to push through and demand more.
You took time for release,
For rest.
And for yourself.
I hope you have a wonderful rest of your day.
So we get to practice again soon.
And from my vulnerable heart to yours.
Take care.
