Welcome to this restorative yoga class for nervous system regulation and healing.
My name is Danya.
In this session,
We'll move through restorative shapes designed to support nervous system healing,
Gather pillows,
Blankets,
Or anything that helps you feel cozy,
Safe,
And supported.
You're invited to settle into any comfortable seated position,
Whatever feels most supportive in this moment.
Once you're settled,
Take a gentle inhale and a soft,
Unhurried exhale.
If it feels okay,
Inhale through your nose and lift your shoulders towards your ears.
On the exhale,
Let your shoulders melt down and sigh out the breath through your mouth.
Let's try this a few times,
Inhaling and squeezing the shoulders up,
Scrunching your face or even making gentle fists with your hands,
And exhaling to release everything back into ease.
One more time,
If it feels good,
Engaging the whole body,
Gently squeezing on the inhale and soften completely on the exhale.
And let your hands come to rest softly on your knees.
Just notice the natural rhythm of your breath,
The rise of the belly,
The gentle fall,
The way the body responds without effort to your breath.
There's no need to guide or deepen the breath unless that feels comforting.
You can simply watch it arrive and leave all on its own.
If you'd like,
Soften the muscles of the face,
The jaw,
The shoulders,
And if stillness feels overwhelming at any moment,
You're always welcome to add a gentle sway or walking motion.
Subtle movement can be very soothing to the nervous system.
One more time,
Take a few more easy breaths here,
Honoring your own pace.
Before we move into our first pose,
You're welcome to blink open your eyes if they were closed.
And just roll your shoulders a few times,
Perhaps wrapping your arms around your chest and gently swaying your head from side to side,
Or make any little movements that feel nurturing,
Stretching or walking.
Take your time,
There's no rush,
It's your practice and your body's intuitive wisdom knows what it needs.
And when you are ready,
Let's set up for our pose in a mermaid twist.
You may choose to place a bolster or some pillows close by to use to support your chest.
Begin to shift your knees to the right,
Sitting onto your right outer thigh and hip.
Turn your torso towards the right and if you're using a bolster,
Frame it with your hands.
Move slowly as you lower your body onto the support or onto the ground,
Resting one cheek down.
Make any adjustments to your knees,
Perhaps moving your bolster or changing the angle of your torso,
Anything that helps this shape feel secure,
Supported and spacious.
Let your arms fall into a comfortable position and then come to be still.
As you settle,
Soften your shoulders and jaw.
Feel how your body gently yields to the shape.
Allow your breath to be your companion and I'll leave you here to rest quietly for another minute or so.
Know that I'm still here with you.
Take a few deep conscious breaths before we move to the other side.
And to come out,
Bring your hands to the ground and slowly press yourself back up.
There's no need to rush.
Pause here for a few breaths.
Maybe stretch your legs,
Roll your shoulders or simply sit and feel.
When you are ready,
Gently turn to the opposite side.
Both knees shift to the left.
And set yourself up in the very same way or in a different way,
If that feels better on this side.
Lower your torso onto your support,
Resting whichever cheek feels most comforting.
Adjust at any time,
Modifying the shape of your legs,
The angle of your twists,
The height of your props.
Your body has full permission to choose.
Invite softness into the face,
The jaw,
The shoulders.
Notice the gentle rise of the body with each inhale.
And then release as the exhale flows out.
Maybe there's even a hint of a smile on your lips or maybe just a visualization of yourself smiling,
A soft acknowledgement to yourself that all is well.
I'll give you a little space now to rest here,
Knowing I'm still here with you.
Take a couple of intentional breaths when you feel ready.
And pressing slowly through your hands,
Rise back to a seated position,
Again,
At your own pace.
If the body is calling for a little movement,
Take a moment to stretch or have a little rock from side to side.
Or perhaps you'd like to hug a pillow into your chest or simply remain still for a moment longer.
To close our practice,
You are invited to drop your chin towards your chest in a small gesture of gratitude for your body,
Your breath,
Your presence,
And the courage it takes to slow down.
Thank you for sharing your time with me today.
I hope your nervous system feels a little more settled and that you feel supported from the inside out.
Thank you for being here.
