Trauma Informed Yoga Sequence Pdf
Trauma-informed yoga is a form of yoga that is specifically designed to meet the needs of people who have experienced trauma. Trauma-informed yoga is based on the idea that yoga can be used to help people heal from trauma.
The goal of trauma-informed yoga is to help people reconnect with their bodies, learn to tolerate physical and emotional sensations, and develop a sense of self-compassion. Trauma-informed yoga can help people to feel more grounded and connected to their bodies, and can help them to feel more calm and in control.
Trauma-informed yoga is not about forcing people to do things they are not ready for or do not want to do. The goal is to create a safe and supportive space where people can explore their own healing process.
The sequence below is designed to help people who have experienced trauma. It is important to remember that this sequence is not a cure-all, and that each person’s experience of trauma is unique. If you are struggling with trauma, it is important to seek professional help.
The sequence below is designed to be done in a quiet, safe place where you can focus on your own healing. You may want to use a yoga mat, and you may want to wear comfortable clothing. You do not need any special equipment or experience to do this sequence.
If you are new to yoga, it is important to start slowly and to listen to your body. If you experience any pain or discomfort, stop the sequence and consult a health care professional.
The sequence below consists of five basic poses. You can do each pose for a few minutes, or you can stay in each pose for as long as you feel comfortable.
1. Child’s Pose (Balasana)
Child’s pose is a resting pose that helps to calm the mind and body. It can be used to relieve stress and tension, and it can help to improve digestion.
To do child’s pose, start by kneeling on the floor. Spread your legs wide apart and sit back on your heels. Rest your forehead on the floor, and place your arms by your sides. Take a few deep breaths and relax into the pose.
2. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps to improve posture and balance. It can also help to relieve stress and tension.
To do mountain pose, stand tall with your feet together. Relax your shoulders and lift your chest. Tuck your chin and lengthen your spine. Hold for a few deep breaths, and then release.
3. Downward Dog Pose (Adho Mukha Svanasana)
Downward dog pose is a basic yoga pose that helps to stretch the hamstrings and the back. It can also help to relieve stress and tension.
To do downward dog pose, start in mountain pose. Step your feet back, and press your hips up and back. Keep your shoulders relaxed, and press your palms into the floor. Hold for a few deep breaths, and then release.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a basic yoga pose that helps to stretch the spine and the back. It can also help to relieve stress and tension.
To do cat-cow pose, start on all fours. Inhale and arch your back, and lift your head and tailbone up. Exhale and round your back, and tuck your chin and tailbone. Repeat for a few breaths, and then release.
5. Corpse Pose (Savasana)
Corpse pose is a basic yoga pose that helps to calm the mind and the body. It can be used to relieve stress and tension, and it can help to improve sleep.
To do corpse pose, start by lying on your back. Relax your arms and legs, and let your feet fall to the sides. Close your eyes and focus on your breath. Stay in the pose for a few minutes, or as long as you feel comfortable.
Yoga Sequence For Fall
Now that fall is officially here, it’s time to start incorporating some yoga sequences that will help you prepare for the colder weather ahead. This sequence is designed to help you increase your flexibility and strength, while also helping to improve your circulation.
1. Warm Up: Start by warming up your body with some gentle stretches. Spend a few minutes stretching your neck, shoulders, upper back, hamstrings, and quadriceps.
2. Downward Dog: Come into downward dog, and hold for 5-10 breaths. This pose is great for stretching out your hamstrings and calves.
3. Camel: Come into camel pose, and hold for 5-10 breaths. This pose is great for stretching your chest and shoulders.
4. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward, and reach for your toes. Hold for 5-10 breaths. This pose is great for stretching your hamstrings and lower back.
5. Bridge: Lie on your back with your feet flat on the floor. Lift your hips off the floor, and hold for 5-10 breaths. This pose is great for strengthening your glutes and hamstrings.
6. Warrior I: Come into warrior I pose, and hold for 5-10 breaths. This pose is great for strengthening your legs and glutes.
7. Triangle: Come into triangle pose, and hold for 5-10 breaths. This pose is great for stretching your hips, hamstrings, and chest.
8. Child’s Pose: Come into child’s pose, and hold for 5-10 breaths. This pose is great for stretching your hips, back, and shoulders.
9. Corpse Pose: Finish your sequence by coming into corpse pose. Lie flat on your back, and relax your body. Hold for 5-10 minutes. This pose is great for relieving stress and tension.
60 Minute Yoga Sequence For Beginners
If you are new to yoga, or if you are just looking for a new sequence to try, this 60 minute yoga sequence for beginners is a great place to start. This sequence includes a variety of poses that will help to open up your body and get you started on your yoga journey.
The sequence begins with a few gentle poses to warm up your body, and then moves on to a series of more challenging poses. Don’t worry if you can’t do all of the poses in this sequence – just do the ones that feel comfortable for you. Remember to always listen to your body and don’t push yourself too hard.
If you have any questions about the poses in this sequence, please don’t hesitate to ask a yoga instructor for help. Enjoy!
10 Minute Hatha Yoga Sequence
for Beginners
This sequence is designed for beginners, but can be modified to fit any level. Always work within your own range and listen to your body. If you have any health concerns, please consult your doctor before starting a yoga practice.
1. Seated Mountain Pose
Sit with your legs crossed, spine tall, and shoulders relaxed. Close your eyes and focus on your breath.
2. Seated Forward Fold
Inhale as you sit up tall. Exhale as you fold forward, keeping your spine long. If it is comfortable, clasp your hands behind your back.
3. Downward Dog
Inhale as you lift your torso and legs into the air, forming an inverted V. Exhale as you press your palms into the ground and extend your legs and hips back. Look up at your fingertips.
4. Half Camel
Inhale as you reach your arms up and back. Exhale as you fold forward, tucking your chin into your chest. If it is comfortable, clasp your hands behind your back.
5. Child’s Pose
Inhale as you sit back on your heels. Exhale as you fold forward, extending your arms in front of you. Rest your forehead on the floor.
6. Cat-Cow
Inhale as you arch your back and look up. Exhale as you round your spine and tuck your chin. Repeat this motion several times.
7. Upward Dog
Inhale as you press your palms into the ground and lift your torso and legs into the air, forming an inverted V. Exhale as you press your hips back and down. Look up at your fingertips.
8. Downward Dog
Inhale as you lift your torso and legs into the air, forming an inverted V. Exhale as you press your palms into the ground and extend your legs and hips back. Look up at your fingertips.
9. Half Camel
Inhale as you reach your arms up and back. Exhale as you fold forward, tucking your chin into your chest. If it is comfortable, clasp your hands behind your back.
10. Seated Forward Fold
Inhale as you sit up tall. Exhale as you fold forward, keeping your spine long. If it is comfortable, clasp your hands behind your back.
11. Seated Mountain Pose
Sit with your legs crossed, spine tall, and shoulders relaxed. Close your eyes and focus on your breath.
12 Minute Yoga Sequence For Bone Strength And Health
As we age, we become increasingly susceptible to conditions like osteoporosis that can lead to bone fractures. While there is no one silver bullet to preventing bone loss, practicing yoga can be an important part of a holistic approach.
This 12 minute yoga sequence is designed to promote bone health and strength. The poses are all gentle and can be modified to suit your needs. If you have any health concerns, please consult your doctor before beginning any new exercise program.
1. Mountain pose (Tadasana)
This pose is a great way to start your practice and can help to improve posture and balance.
2. Downward-facing dog (Adho Mukha Svanasana)
This pose stretches the entire body and strengthens the arms and legs.
3. Half Camel pose (Ardha Ustrasana)
This pose stretches the chest and lungs and strengthens the back and spine.
4. Bridge pose (Setu Bandhasana)
This pose strengthens the hips, glutes, and spine.
5. Child’s pose (Balasana)
This pose is a gentle resting pose that can help to relax the body and mind.
6. Cat-cow pose (Marjaryasana-Bitilasana)
This pose helps to warm up the spine and increase flexibility.
7. Warrior I pose (Virabhadrasana I)
This pose strengthens the legs, hips, and glutes.
8. Warrior II pose (Virabhadrasana II)
This pose strengthens the legs, hips, and glutes.
9. Triangle pose (Trikonasana)
This pose stretches the sides of the body and strengthens the legs and hips.
10. Half moon pose (Ardha Chandrasana)
This pose strengthens the arms, legs, and hips.
11. Chair pose (Utkatasana)
This pose strengthens the legs and glutes.
12. Corpse pose (Savasana)
This pose is a deep relaxation pose that can help to reduce stress and fatigue.
This 12 minute yoga sequence can be practiced 2-3 times a week to help promote bone health and strength. If you have any health concerns, please consult your doctor before beginning any new exercise program.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
