Trauma Informed Yoga for Everyone (a four-class series) with Diane Smith, LCSW, CYT
4 Consecutive Wednesdays
Starting Date : 9/6/2023
11:30 a.m. -12:45p.m.
Trauma has touched most of our lives in one way or another, either through our personal experiences or those of our loved ones. Its impact can be overt, as in full blown symptoms of PTSD, or more covertly can show up as low-level anxiety, physical tension or hyper-vigilance. Often it leaves us with an anxious mind, or worse, feeling unsafe in our environment or in our own bodies.
Trauma erodes a sense of the sacred in our lives. It does this by fostering beliefs of not being okay, not being good enough, of feeling separate and disconnected from ourselves and others. Fortunately, many types of trauma therapy are now familiar to most individuals and available within the mental health treatment realm. Yet, we now know that trauma does not only affect the mind but resides also in the body and can exist below our conscious awareness. Consequently, Yoga is another natural way to move beyond these difficult symptoms and self-limiting narratives, as it reconnects us with our innate goodness and a sense of inner peace.
In this proposed trauma informed workshop, we will practice traditions of Hatha yoga including pranayama, mantra, chanting and asanas to move us toward feeling calm and reconnected with our deeper selves. In addition, numerous strategies to engage the parasympathetic nervous system will be included drawing from neuroscience, trauma therapy approaches and Polyvagal theory (calming of the Vagus nerve). It is hoped that this combination of diverse approaches will give participants a wide array of calming and coping strategies to carry off of the mat and into daily life.
Below is a framework for organizing the contents of this workshop into a four-week format.
Week One:
Instructor and participant introductions
Explanation of workshop format
Breathwork - Ujjayi breathing (sounding breath)
Sa Ta Na Ma mudra
Basic Yoga Sequence
Mantra – Breathing in I am present; breathing out I am awake
Related calming strategy – grounding through feet (standing poses), Earthing
Closing chant
Week Two:
Breathwork – 1:2 ratio breathing
Garuda mudra
Basic Yoga Sequence with Variations
Mantra – Breathing in I am in my body; breathing out I am okay
Related calming strategy – Butterfly hug (bilateral tapping)
Closing chant
Week Three:
Breathwork – Box breathing (introduce breath retention)
Prithivi mudra
Basic Yoga Sequence with Variations
Mantra – Breathing in I am aware of my heart, breathing out I give thanks
Related calming strategy – Visual scanning for sense of safety (calming Vagus nerve) Closing chant
Week Four:
Breathwork – Alternate nostril breathing
Abhayada mudra
Basic Yoga Sequence with Variations
Mantra – Breathing in I am in my body, breathing out I am safe
Related calming strategy – 5 Senses Scan
Closing chant
Optional sharing of takeaways from workshop
Components of “Basic Yoga Sequence”: Seated mountain pose, focus on breath Neck and shoulder rolls Cat/Cow with variations Downward dog or Child’s pose Standing forward fold Standing Mountain Chair Warrior I or II Balance pose Bridge pose Savasana (include Restorative pose options