Trauma Informed Yoga at Home - Free PDF Download

Embodied Yoga Freebie focuses on providing a trauma-informed approach to healing through movement and mindfulness. This practice prioritizes safety, choice, and empowerment, offering tools for individuals to reconnect with their bodies in a supportive and healing way. Key practices include:

Legs Up the Wall with Progressive Relaxation:

Activates the parasympathetic nervous system, reduces tension, and promotes calm. Lie on your back with your legs against the wall, creating an L-shape. Rest your arms by your sides or on your belly, focusing on your breath as you progressively relax each part of your body, starting with your toes. Stay in this pose for 5–10 minutes or as long as comfortable.

One Breath, One Movement Sequence:

Encourages grounding and synchronizes breath with movement. Begin seated or standing, inhaling deeply while raising your arms overhead, and exhaling as you gently lower them. Repeat for 5–10 breaths, focusing on the connection between your breath and movement.

Lying Down with Somatic Awareness:

Builds interoceptive awareness and fosters connection with your body. Lie on your back with knees bent or legs extended. Close your eyes, tune into your body’s sensations, and perform a gentle body scan. Breathe deeply and approach sensations with curiosity, reminding yourself, “This is my body, and it’s okay to feel.”

Trauma-Informed Yoga Principles:

 • Start Where You Are: No prior yoga experience is necessary.

 • Honor Your Comfort Zone: Listen to your body, pausing or adjusting movements as needed.

 • Focus on Your Breath: Use your breath as an anchor.

 • Set an Intention: Approach each practice with self-compassion and curiosity.

Benefits of Trauma-Informed Yoga:

 • Body Awareness: Reconnects individuals with their physical selves, often lost due to trauma.

 • Nervous System Regulation: Balances the autonomic nervous system by calming the fight-or-flight response and stimulating the vagus nerve.

 • Empowerment: Provides control over one’s practice, emphasizing safety and choice.

This gentle guide underscores the value of movement as a means of healing, integrating mindfulness and body awareness to create a grounding and empowering experience.