Welcome,
And thank you for joining this trauma-informed yoga practice for moments you feel drained,
Weighed down,
Or depleted.
We'll honor your current state and explore deep rest to support your nervous system and soften tension you might be holding.
I welcome you to include a yoga bolster or thick pillow for this class.
But I'll provide other pose options if you choose not to include props.
If you're ready to get started,
I invite you to begin by placing the bolster behind you.
And gently resting on top of it.
If you're not including a bolster,
You're welcome to take any supine posture that feels supportive to you.
If including a prop,
You might take a moment to find your comfort.
Adjusting as much as you need.
Your legs might extend out long.
Your hands can rest anywhere you like.
So maybe they rest out in a capital T.
Closer to your body.
Or anywhere else that's speaking to you.
And as you settle,
I offer a gentle reminder for you to move in your own pace and honor what feels right for you in each moment.
Knowing can take breaks or end early.
Once you're comfortable.
I welcome you to take a moment to arrive into your space.
Allowing the support that's holding you to do all the work here.
There's nothing you need to do or carry.
Just being here in this moment.
You're more than welcome to fidget or find another shape at any time.
And we'll be here for a few moments.
You're welcome to stay here as long as you like.
Or if you would like to move forward knowing you never have to just because I am.
But if you'd like to,
You might choose to bring the soles of your feet together.
Resting your knees open,
Either onto blocks or pillows.
If this feels a little too open for your body,
You're welcome to choose another shade.
Or rest a blanket over you.
You can also remove the bolster if you prefer your back to be flat to the mat in this shape.
If you're comfortable with working with your breath,
You might choose to elongate your inhales and exhales,
Maybe breathing into your belly.
Or adjusting your arms and hands so they're more comfortable now that we've changed shape.
You're welcome to take as many breaks as you need.
Or find a different posture altogether.
I will be here a few moments.
If you'd like to stay here longer,
I welcome you to honor this.
Otherwise,
If you're moving forward with me,
You might choose to gently come on up to your forearms.
And doing this so we can remove the bolster.
And turning it so it is short ways facing our mat.
Lowering back down as we press into our heels to lift up and place the bolster underneath our seat.
If you're not using a bolster,
You might take a gentle constructive rest pose,
Bending in your knees.
Allowing soles of your feet to rest on the mat.
Option to allow your knees to rest together.
Whichever version you're in,
Taking a moment to find comfort in your shoulders.
Maybe softening your jaw.
Allowing yourself to be here in this moment,
In this space.
In here for a few moments.
If you're using a bolster and you're ready to move forward.
I welcome you to gently press into your heels to lift up and send the booster.
Over to the right.
And gently lowering back down.
And to release our low back,
I welcome you with your knees bent.
To send your knees left to right.
This doesn't have to be a big movement or a fast movement.
Moving in your pace and time.
When you're ready to continue if you're using a bolster.
I welcome you to place it long ways parallel to your body so that the top of the bolster is in line with around your hip area.
Gently resting onto our back.
Extending your right leg out long.
And be drawing your left knee to your chest.
Before crossing it over on top of the bolster for a gentle twist.
If you're not using a bolster,
You might stack your knees instead.
Or explore the twist without a bolster.
Maybe placing a block under your left knee.
Whichever version you're in,
Taking a moment to settle,
Get comfortable.
Maybe extending your left arm out longer to a cactus shape.
Resting your head anywhere that's comfortable for your neck.
And as you get comfortable,
I offer a gentle reminder that a deep twist isn't the goal.
And that comfort is always priority here.
Honoring your body's limits.
We'll be here a few moments settling into the mat or the surface holding us.
When you're ready to switch sides,
You can always pause and stay here longer.
I welcome you to gently come back to center.
And if you're using a bolster,
This time bringing it to your left side.
Extending your left leg out long,
Right knee comes in towards your chest.
And sending it over to the left.
Either on top of a bolster,
A block.
The floor.
We're taking a different version of supine twist.
And finding your comfort on this side.
When you're ready to unwind.
I welcome you to come back to center.
And from here,
Bringing your knees to your chest.
Option to do one at a time if that's more comfortable.
Or resting your feet on the mat.
If you're hugging your knees to your chest,
You might rock side to side.
And staying here as long as you like.
Or you might choose to join me in a gentle Shavasana.
This is a restful pose and rest is deeply personal.
I welcome you to find a shape that feels most supportive for you.
If you have a bolster you might choose to rest the bolster under your knees.
Allowing a little more support.
You may also explore a side lying shavasana with a bolster between your knees.
Or resting on your belly.
Or even ending early if this is not supportive of your practice today.
If you're joining for this Shavasana,
I welcome you to take all the time you need to get comfortable.
Maybe adding a blanket or an eye pillow or anything else that's speaking to you in this moment.
Your arms and hands can rest anywhere.
Your eyes can be opened or closed.
You're always welcome to fidget or end early.
Just taking a few moments here to allow complete rest for your body.
There's nothing to plan,
Nothing to do,
Nowhere to go.
Just being here.
With the support holding you,
Softening in this space.
We'll be here for about two minutes and I'll be here to guide you out.
You're welcome to stay in your Shavasana as long as you have time for.
Otherwise,
You might choose to awaken your body by wiggling your fingers and toes.
Followed by your wrists and ankles.
Maybe you take a deep breath as you reach your arms overhead.
Big stretch.
Maybe you allow a yawn if it feels natural.
And then rolling to one side of your choosing,
Either using your arm as a pillow or an actual pillow.
Resting here for a few moments,
Allowing your body to continue to awaken.
As you're ready,
I invite you to join me in a comfortable state of your choosing,
Taking all the time you need to arrive.
And when you do,
Resting your hands anywhere that feels most supportive.
When we feel drained and depleted,
It can feel like doing anything is impossible.
But you made time to care for yourself and honor how you're feeling.
I invite you to send the gratitude to yourself for arriving to your met.
No matter how this class went for you.
You arrived.
And that's always enough.
To close our class,
You might choose to bring your hands to prayer center.
And if your eyes are closed,
I welcome you to slowly bat them open.
If they aren't open,
Coming back to the room and space around you.
Thank you for joining this trauma-informed yoga class for moments when you feel drained and wish to tend to your nervous system.
Hopefully you were able to find a few moments of relaxation and feel a little more centered and rested.
I hope you have a wonderful rest of your day,
That we get to practice again soon,
And from my vulnerable heart to yours.
Take care.
