Welcome and thank you for joining this gentle trauma-informed yoga class for when you're experiencing depression to lighten your mood and invite some energy.
All without asking too much of your body.
Will remain low to the ground and there are no props required.
However,
I do provide options if you choose to include a bolster for this class.
And I'll show those poses in the top right corner of the screen.
If you're ready to get started,
I invite you to start in a seated position of your choosing.
And as you find your comfort,
I welcome you to move at your own pace and honor what feels right for you in each moment.
Knowing you can take breaks or end at any time.
Once you find a comfortable seat,
I welcome you to find a nice long spine,
Maybe soft shoulders.
Releasing any tension in your jaw.
You might choose to breathe deeply into your belly,
Expanding all four corners.
And gently releasing,
Maybe with an exhale or a sigh.
Maybe you do this again,
But you could place your hands on your belly.
Or maybe one hand on your heart.
The other on your belly.
Anywhere that's speaking to you today.
And a few more moments here,
Maybe you connect with the ground if you don't wish to include breath work.
Letting go of today and dropping into this class.
You might stay here or maybe on your next in-breath you sweep your arms up and overhead.
Big breath in.
And exhale,
Hands come to center through prayer.
Inhale,
Arms reach up.
Maybe reaching far overhead.
And exhale,
Release.
And one more with a big stretch here.
Reaching for the sky,
Reach for the ceiling.
And exhale,
Release.
And maybe bringing your left hand down,
Right arm reaches up overhead,
Side stretch,
Maybe rooting into your sits bone.
And coming through to center,
Inhale,
Both arms reach up.
And exhale,
Right hand down,
Left arm overhead.
And inhale back to center,
Reach up.
And exhale to the left,
Finding your pace,
Your rhythm here for a few rounds,
Knowing there is no right or wrong way to do this.
And last one,
Coming back to center,
Releasing your hands down.
Exploring a few neck rolls if you like.
Maybe you drop your chin to your chest.
Then rock your right ear to your right shoulder.
Left ear to left shoulder.
Option to stay between these two or maybe rock your head back,
Only going into available space.
Tuning in,
Listening to your body's limits.
And gently moving into some shoulder rolls.
So maybe on your next in-breath,
You draw your shoulders to your ears,
Big squeeze.
And as you're ready,
Releasing or dropping everything down with the exhale.
And a few more here in your pace.
You could even alternate shoulders here,
Going one at a time.
And then maybe reversing your circle.
And releasing,
Coming back to center.
Maybe finding length in your spine again if you notice you're starting to round forward a little bit.
And as you're ready with the in-breath,
I invite you to broaden in your chest,
Leaning forward,
Maybe gazing up.
And exhale,
Rounding through,
Chin to chest,
Rounding in your upper middle.
And low back.
And in breath,
Coming forward,
Heart space rises toward the ceiling or the sky.
And exhale,
Rounding through.
You can either continue to do this or maybe you find more intuitive movements.
Maybe rocking side to side or exploring arm movement.
Or anything else that's speaking to you.
And as you do this,
I invite a reminder for you to be extra kind with yourself today.
Knowing that it's okay to skip anything that feels too strenuous.
Seeing if it's possible to set aside the need to perfect.
And instead listen to your body.
And honor the energy you have available today.
Few more moments here.
And slowly coming back to center.
And if you like,
I welcome you to bring your hands behind you,
Either clasping them together or you can reach for opposite elbow.
You might stay here or you could broaden in your chest,
Bring your heart space forward with a deep in-breath.
Maybe gazing up.
And exhale,
Release.
Taking any movements that might feel supportive after this.
And as you're ready,
I invite you to join me in a gentle seated twist.
Bringing your right hand to your left knee,
Left arm reaches out behind.
Maybe with an in-breath you lengthen.
And exhale,
Twist,
Only going as far as feels natural to you.
And on your next exhale,
Coming back to center.
Mamia in breath.
And exhale,
Switching sides.
This time left hand to right knee,
Right hand reaches out behind.
Gentle twist.
And unraveling back to center.
From here moving into something called a kneeling cat swan flow.
This is a breath to movement practice which you could also omit the breath work if you don't choose to include it.
You could also place a blanket under your knees since we will be Low to the ground and on our knees for this practice.
So when you're ready,
I invite you to come to a gentle seat,
Maybe resting on top of your shin.
And on your next in-breath.
Rising up,
Arms reach toward the sky.
Big stretch.
And as you exhale,
Bringing your palms to the mat.
And rounding through your spine like a cat pose.
And inhale,
Broaden through your chest for cow.
And on the exhale,
Sending your seat back,
Head and heart melt toward the mat for child's pose.
And as you're ready,
Taking an in-breath.
And on your out breath,
Coming back to your seated position.
And inhale,
Rise up,
Arms reach up.
Exhale,
Hands to the mat,
Rounding through your spine.
Inhale,
Cow pose,
Broaden in your chest.
And exhale,
Sending your seat back to child's pose.
Maybe your arms reach forward.
Taking a breath here,
Inhaling into your belly.
And exhale fully and completely.
And on your next exhale,
Coming back to a seat.
And last one,
As we inhale,
Rise up,
Arms reach up.
Exhale,
Palms to the mat,
Rounding through.
Inhale,
Broaden in your chest.
And exhale child's pose.
This time we'll be holding our child's pose so making any adjustments to feel as comfortable as you can here.
So maybe you place a bolster under your chest or in between your feet and seat,
Bringing your knees as wide as feels comfortable,
Making any minor adjustments.
To allow next few moments for rest,
Maybe checking in.
Seeing how your body feels after this movement,
How your energy feels.
And to ease out of this pose,
I welcome you to walk your hands inch by inch toward your body,
Lifting up.
Gently taking a seat,
So maybe you cross out your ankles.
Sending our legs out long in front of you.
For gently rolling all the way down onto our back.
And once you arrive,
I welcome you to bring the soles of your feet together,
Allowing your knees to rest open or maybe on top of blocks.
If you're including a bolster,
You might choose to rest on top of the bolster for a more supported fish.
Is supportive for opening your chest.
And slowing down our class now,
The movement portion of this class is over.
So taking these next few poses just to allow yourself rest.
To ground and to the surface holding you.
And you might choose to stay here.
Or you might gently use your hands to guide your knees back to center.
If you're on a bolster,
You might gently rise up by first coming onto your forearm.
And then setting the bolster under your seat if you're including one.
Coming into supported bridge.
If you're not including a bolster,
Simply resting here in constructive rest,
Bringing soles of your feet toward the edges of your mat,
Knees resting together.
Your hands can rest anywhere,
Or maybe you place one hand.
On your heart,
The other on your belly.
Or both on your belly.
Softening in your shoulders.
In your jaw.
Taking this moment just for you.
And you have the option to stay here.
Or maybe you bring both of your knees to your chest.
And then sending them over to the right.
Maybe your left arm extends out long or comes to a cactus shape.
You could also explore this with a bolster by extending your right leg long.
And resting your left leg on top of the bolster.
Gently coming back to center to switch sides.
So if your knees are stacked,
Sending them both to the left.
If you're using a bolster,
Extending your left leg out long.
And right knee crosses over on top of the bolster to your left.
Taking a moment to find your comfort on this side.
And whichever shape you're in,
Coming back to center,
Hugging your knees to your chest.
Maybe massaging in your upper Middle.
And lower back.
Or you could also take anything else that you're craving here,
Any other pose.
Or option to end early.
Anything that feels most supportive for you today.
And if you like,
You might choose to join me in a Shavasana.
Shavasana is a deeply restful pose and rest is personal.
So I welcome you to take any shape that feels most comfortable.
I'm supportive for you.
So maybe you lay on your side.
Or place a bolster under your knees or even rest on your belly.
Taking a moment to get comfortable,
Knowing that as we rest here your eyes can be opened or closed.
You can fidget as much as you need.
And you're always welcome to end early.
As well as include any other props like a blanket,
I pillow.
Or anything else that brings you the most comfort.
Will be here for about a minute and a half.
And I'll be here to guide you out.
I welcome you to rest in your Shavasana as long as you like.
Or you might begin to awaken your body by wiggling your fingers and toes.
Followed by your wrists and ankles.
Maybe you stretch your arms overhead for a big stretch.
And as you're ready,
Rolling to one side of your choosing.
Maybe using your arm as a pillow or using an actual pillow.
Moments of rest here to continue to awaken your body.
While still allowing rest.
And when you're ready,
I invite you to join me in a seat of your choosing.
Your hands can rest anywhere or maybe bring them to prayer center.
I'm taking a moment here to honor yourself for arriving to the Met.
Depression can make anything feel impossible,
Which can lead to negative self-talk.
But I offer a gentle reminder that you are not your symptoms.
And you are worthy of being kind to yourself.
In meeting yourself where you are.
If your eyes are closed,
I welcome you to slowly let them open.
If they are open,
Coming back to the room and space around you.
I thank you for joining me for this gentle class to attend to depression.
Invite some gentle energy.
And allow a few moments of rest.
I hope you have a wonderful rest of your day.
That we get to practice again soon.
And from my vulnerable heart to yours.
Take care.
