Creating Inner Security and Peace
5 Simple Trauma Informed Yoga Practices For Everyday Life
For some people, feeling safe can be an insurmountable task. Feeling aware of possible threats may be what they are used to or how they have learned to survive. Creating a sense of internal security and peace may be the closest we can get to safety by supporting the body’s nervous system in finding balance between being alert and not overwhelmed.
Here are some Trauma Informed Yoga Practices that can help the body remain in the present and alert without overwhelm:
1. Alternate Nostril Breathing– Take your index finger and thumb and alternate between blocking one nostril, breathing in through the opposite nostril, blocking the opposite nostril and breathing in through the open nostril. Repeat this exercise several times. If you notice you are feeling lower energy, increase breaths in through the right side. If you notice that you are feeling higher energy, increase breaths through the left side.
2. Child’s Pose- With your knees a comfortable distance apart and sink your hips back onto your heals connecting your forehead to the earth or a pillow.
3. Lion’s Breath– Make the sound “Ha” in a low deep voice while sticking out your tongue.
4. Plank Pose– Place your hands shoulder width distance apart palms pressing into the earth and lift your legs so you are in a push up position with your legs with width distance apart. If you find that it is hard to maintain this posture while engaging your core, you can drop down to your knees or pedal your feet. Hips should be in line with your shoulder.
5. Trāṭaka with thumb tip– Start by warming up your spine by alternating between arching and rounding your back. Coming to stillness raise your thumb to shoulder height and gaze at the tip of your thumb without blinking for 20 seconds. Lower and raise your arm tracking your finger with your gaze. Rub your hands together and cup them over your eyes for 20 seconds to rest. Repeat this cycle 3 times.
