Somatic Experiencing (SE) combined with yoga is a powerful practice for self-regulation, particularly for calming the nervous system, releasing trauma, and building resilience.SE focuses on body awareness and the subtle sensations of the body, while yoga enhances this connection by incorporating movement, breath, and mindfulness. Enjoy this somatic yoga practice:
Set the Intention
Find a quiet space and set an intention to connect with your body and regulate your nervous system. This could be as simple as I will explore what my body needs right now.
Grounding Exercise
Begin in a Comfortable Seat: Sit on a cushion or chair with your feet firmly on the ground.
*Body Awareness: Close your eyes or keep a soft gaze. Feel the connection between your body and the surface beneath you. Notice the weight of your body.
*Somatic Check-In: Scan your body. Notice areas of tension, relaxation, warmth, or coolness. Simply observe without judgment.
Breath Awareness
Start by observing your natural breath. Slowly deepen your inhalation and exhalation.
*Try 4-4-6 Breath: Inhale for 4 counts, hold for 4 counts, and exhale for 6 counts. This engages the parasympathetic nervous system, promoting relaxation.
Gentle Movement (Somatic Yoga Flow)
These movements focus on releasing tension and enhancing body awareness:
Cat-Cow Pose ( releases spine tension):
* On hands and knees, inhale as you arch your back (cow) and exhale as you round it (cat). Move mindfully noticing how each movement feels in your body.
Seated Side Stretch:
* Sit cross-legged or on a chair. Reach one arm overhead and lean gently to the side. Stay for a few breaths, feeling the stretch along your side body. Switch sides.
Spinal Twist:
* In a seated position, twist gently to one side, placing one hand behind you and the other on your knee and hold the pose for 3 full breath cycles (inhale and exhale three times), and then switch sides.
Orienting Practice
Open your eyes and slowly look around the room. Notice colors, shapes, or objects.
* Let your eyes settle on something that feels pleasant or neutral to you. This practice helps anchor you in the present moment.
Restorative Pose (Self-Regulation)
Childs Pose:
* Kneel on the floor and lower your torso over your thighs, extending your arms forward or behind you. Rest your forehead on the mat or a cushion. Feel the gentle pressure of the floor for grounding.
Savasana with Support
* Lie on your back with a bolster or pillow under your knees and blanket under your head (optional). Rest your arms by your sides, palms facing up. Allow your body to fully relax into the support of the ground or mat.
Closing Practice: Hand on Heart
* Place one hand on your heart and the other on your stomach.
* Breathe deeply and feel the warmth of your hands. Repeat silently or aloud, I am safe~ I am here.
Tips for Somatic Awareness
Stay curious: Allow your body to guide you rather than forcing any movement or feeling.
If anything feels overwhelming, return to a grounding exercise like breath awareness.
Journal: After the practice, jot down any sensations, thoughts, or emotions that arose.
This gentle approach supports the body in releasing stored tension and building a sense of safety and balance over time.
I am a practitioner of the Somatic Experiencing Trauma institute, certified E-RYT Yoga Instructor and trained in Somatic Yoga at the Novato Institute/Thomas Hanna method & Somatic Center, brings you a wonderful blend of yoga & science. You will learn how to work with the full connection of your body ” Brain, Mind & Body.”
Visit Danicalynch.com for more on Somatic Experiencing and Yoga.
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