20 Minute Somatic Yoga to Calm the Nervous System | Mindful Movement for Tension & Trauma Release скачать в хорошем качестве

20 Minute Somatic Yoga to Calm the Nervous System | Mindful Movement for Tension & Trauma Release

Welcome to this nourishing 20-minute somatic yoga practice for tension and trauma release, designed to support deep calming of the nervous system through mindful yoga, embodied presence, and awareness of breath. This session was filmed in Dharamkot, Dharamshala, Himachal Pradesh, India — on the tiny balcony of our scruffy hotel room, with birdsong and mountain air all around. It's a reminder that somatic yoga and healing don’t require a perfect setting—only your willingness to meet yourself with care, breath, and beingness. This trauma-informed practice offers a safe, supportive container for slowing down, reconnecting to your body, and tuning into your intuitive wisdom. Through gentle, flowing movements linked to breath awareness, we explore embodied yoga practices that encourage you to pause, feel, soften, and release long-held patterns of tension and trauma. Somatic yoga for the parasympathetic nervous system invites us into a space of natural restoration, where we can move beyond survival mode and into grounded aliveness. With each movement, you are encouraged to ask yourself, How does that feel? and Which areas are ready to relax? This is yoga for reducing anxiety and stress, yoga for calming the nervous system, and an invitation to return home to yourself. What is Somatic Yoga? Somatic yoga is a therapeutic, deeply intuitive approach to yoga that places inner sensing at the heart of the practice. Through slow, intentional movement, we invite awareness of body, awareness of breath, and the awareness of the soul that you are. Unlike goal-driven forms of exercise, somatic yoga emphasises feeling over achieving, presence over perfection. It’s an embodied yoga practice that fosters nervous system regulation, deep relaxation, and trauma release through gentle, non-forcing movements. When combined with trauma-informed yoga principles—such as offering choice, honouring pacing, and creating a sense of safety—somatic yoga becomes a powerful tool for releasing the physical and emotional residues of stress and trauma. What to Expect: This 20-minute practice unfolds gently, beginning with soft, rhythmic movements to awaken awareness of the spine and bring fluidity into the body. Seated cat stretch — exploring intuitive spinal flexion and extension Side body stretches and seated twists — guided by breath awareness and awareness of body Free spinal movements on all fours — moving backward and forward, circling, sensing, pausing Low lunge with a gentle twist, encouraging fluidity through hips and spine Sphinx pose — cultivating openness and grounded heart space Wide hip opener in prone (frog variation) — inviting deep hip release through intuitive, slow unfolding movements Child’s pose — with optional toe stretch to ground the energy Why This Practice Supports Vata Dosha If you are feeling anxious, restless, depleted, or untethered, this mindful yoga practice offers what Vata dosha needs most: slowness, warmth, grounding, and embodied presence. Vata, made up of air and ether, benefits from movement that is rhythmic, steady, and deeply connected to the earth. Somatic yoga for the parasympathetic nervous system helps draw scattered energy downward, cultivating a sense of homecoming in the body. Through awareness of breath, awareness of body, and sensing what's right for your body in this moment, you’ll gently guide Vata energy back into balance. Rather than pushing or forcing, we listen deeply to the body’s needs with each movement, each breath, each moment of beingness. Practice Tips: Make yourself comfortable — use cushions, bolsters, or blankets to support your body Move slowly and stay curious about how it feels rather than how it looks Allow pauses for sensing — Which areas are softening? Where is there more space? Keep returning to awareness of breath and awareness of body If anything feels too much, choose a smaller, simpler version — this is trauma-informed yoga, where your experience is honoured above all else Let this be a time to soften, to listen, to allow your body and soul to meet in kindness. Allow your breath to guide you, your body to lead you, and your presence to hold you. Mindful yoga, somatic yoga, embodied yoga practice — here to remind you that you are already whole. With warmth from the mountains of Dharamshala, Joy Connect & Support: If this practice resonates with you, feel free to subscribe, comment, or offer a donation to support more trauma-informed yoga videos: http://bit.ly/3jslO53 Instagram: https://bit.ly/3vY58rn Facebook: https://bit.ly/3x0Xspz Website & Mailing List: https://www.yogawithjoy.co.uk/ Disclaimer: Always consult your doctor before beginning a new exercise programme. Move within your capacity. Listen to your body with kindness and prioritise your safety. Tags: #SomaticYoga #MindfulYoga #TraumaInformedYoga