15 Min Somatic Yin Yoga To Lower Cortisol & Stress | Trauma Informed Hip Opening

Transcript

Namaste and welcome to this somatic Yin Yoga practice to help us Melt Away cortisol and stress and if you enjoy this practice afterwards make sure to like it and also so this class is designed to combine yin yoga poses along with somatic techniques to help you release physical and emotional stress and just to help you feel more regulated and calm and balanc after so I invite you to just come onto your mat and then we're going to just gently settle into the posture let's bring the center of our palms over the knees and roll the shoulders back and if you're willing close your eyes and notice the sound in the environment slowly fad away until you're only tuning to your own breathing and gently now let's tilt your head to one side I'm going to start to the right and then tuck the chin down to the left and up and the other side tilting your head to the left tuck the chin down to the right and up let's reach our arm to the right hand side and then place a left hand on the floor and reach towards the side of the rib and just go as far as you feel comfortable and when you're ready let's bring your arms back up and let's reach to the other side place that right hand down to the mat and reach the left arm up and let's come back up want to roll the shoulders a couple of times wonderful next we're going to place our palms onto the knees and just start drawing gentle circles all around creating a little bit of Ripple and movement in the body start stimulating the Sens neurons in the connective tissue and this is a good way to connect the body to the Mind mind to the body with the other side leaning forward circulating your torso and go as little and as big as you wish the practice is yours wonderful let's move into the first posture butterfly we're going to bring the soles of our feet together and if you have a bolster or pillow let's use it we're going to just place it right in front and then gently rounding into spine and then coming into your butterfly position in butterfly we're gently opening the hips relaxing the spine and then I invite you to bring your palms either up towards the sky to receive more energy or place the Palms down to ground your energy letting go of what no longer serves you but at the same time remaining present in your space in your mind and in your heart if the body has opened up I invite you to deepen just a bit or stay where you're at however you wish and soften maybe through the exhalation when you're ready let's roll up one vertebra at a time and before we take a rest we're going to do this one sound Vu vo o o the sound Vu activates the Vagas nerve which triggers the rest and digest nervous system so we'll take a soft breath in when you're ready let's come onto your back and rest in your preferred resting position and it can be on your back on your side or even on your belly and to help you ground your energy more you can even place a cushion or bolster on top of your belly when you're ready and if you're not on your backet I invite you to come onto your back bend into your knees and place them on the floor we're just going to draw the right knee to your chest and then give your knee to chest a small squeeze then let's switch to the other side let's place the right foot down bring the left knee to your chest squeeze gently and then let's bring the right knee back and this time you're going to turn turn it so that you can bring the right heel right ankle on the left thigh we're going to prepare for figer four to release further in the hips just bring that knee left knee towards your chest now you can hold on to your left foot in the right knee just like that or threat your hand through and then coming into um small bind resting your hands onto your left shin and this is quite a gentle into figure four position and just go as deeply as you feel comfortable and visualize the outer right hip melting away and when you're ready let's release and then we're going to move into a reclining Twist from here're going to cross the right knee over the left I'm going to use a cushion to support my twist and you just gently bring both knees towards the left and then bring the right shoulder back onto the floor and it's all right if your right shoulder is lifted off the ground and hands can be on your belly or chest or simply just relax on the side for and when you're ready let's bring both knees back to Center we'll take a small rest in your choice to rest on your back or I'm going to choose a fetal position and when you're ready let's come back onto your back and we're going to draw the left knee to your chest and just give the knee to chest and armpit a small squeeze and then let's cross the left foot left ankle over the right thigh and then choosing your uh variation you can hang on to the knee and foot you can also thread your hands through and just gently anchor we're not pull pulling the leg towards the chest but just anchoring the hands onto the right shin and feel the support of the mat beneath you and this is a very nurturing laying down position for our nervous system you have nowhere to go nothing to do and nobody to be and let's release your pick of for coming into your reclining twist and you can always cross both knees or you can extend the bottom leg onto the floor and then coming into your twist so from here let's cross the left knee over the right I'm shifting my hips to the left and then softly bringing both legs into a Twist position you can reach the arms out to the side you can also place them onto your body for allowing any mental and physical stress to melt away let's bring the knees back to Center and gliding into your final shavasana where I'll be guiding you through a static laying down meditation and you can continue to bring um a bolster blanket anything to cover yourself or onto your belly for more grounding effect and just come into your shavasana final rest position in this somatic meditation notice in your body where do you feel warmth in your body where do you feel coolness notice in your body where do you feel contraction and in your body where do you feel expansion letting go of our concentration and simply acknowledging ourselves laying on the match bring your mind to the right side of your heart size of a thumb your spiritual heart and when you're ready we're going to start breathing into the body moving the fingers and toes and reach your arms up and gently I invite you to draw the knees back into your chest and already gently opening your eyes to orient into your space just pleasantly inviting sensory objects flowing into you using a peripheral vision not really focus on anything and then mindfully coming into a seated position and then we'll just end with a little bit of a body tapping and the tapping is really good to disperse any sort of what we call sympathetic energy that might be like tension and unnecessary stress in the body so we're going to divide the body into four quadrants and use the right hand to gently just tap onto the left arm and shoulder using different type of touch and explore what you like and what you don't leg and sweep and using the left chin and tapping the right side of the body around the neck chest under the armpit and sweep and let's do the bottom left you can use two hands re wicking all the sensory nerve endings in the connective tissue that helps to pave connection between the the body and mind and lastly right side and the more we come back to our body the less we feel stressed and disoriented in the mind and I hope you enjoy this practice and make sure to explore all of the other videos that helps with emotional releasing and stress let's close the class together bringing our hands into the heart or hands into our heart center and dedicate your practice to someone who needs it and that can be back to yourself thank you so much for trusting me and practicing with me and if you enjoy this practice and you want more please comment and let me know what you want to practice and as well have a wonderful day or night namaste