First off, this is a trauma-informed practice which means the inner experience is more important than any outer shape your body creates. Listen to your body, modify to make it work for you, and modulate so that the practice feels like the right amount of focus and ease. This will likely change from day to day!
Start by creating a space that feels as safe & comfortable as possible. Gather your yoga mat, or a space on the floor, and a bolster or something you can use to sit and lie down on.
Begin in a comfortable seated position and take a moment to get grounded. From there, start to breathe in a way that serves you. You can deepen your connection with your lungs and heart by placing one or two hands on your heart center. Consider who, or what, you might want to dedicate your practice to here. Speak your dedication aloud, or silently to yourself.
From a seated position transition to all fours, and thread one arm through for a twist to the right.
After a few breaths, switch sides and twist to your left.
From here, move into a child's pose, then to all fours again, and if it's accessible to you, to Downward Facing Dog. Step your right foot forward, and turn your chest open to the right. Notice how it feels to twist your spine! If you like you can lift the knee of the back leg, or add a cushion under it to make it more comfortable.
After a few breaths, step back through all fours (or Down Dog) and step your left foot forward, repeating the twist on your second side. Sometimes we have things going on that make just one side available, if this is the case, you can always skip side two.
When you finish your twist, it's time to transition to the floor. I recommend moving through a child's pose, rolling up and sitting to one side, then rolling down onto your back. Once you're there you can lift and lower your hips a few times, then hold them high in a bridge. If you'd like to intensify the backbend, step your shoulders underneath and lift your chest towards your chin. Notice the close relationship and connection between your heart and your head. They are not that far from each other!
Slowly roll out of your bridge pose and hugs your knees gently to your chest. From here, you can drop both knees to the left and come into a supine twist. You might use a pillow under your knees if the floor feels far away.
Switch sides and drop your knees to the right. You can look toward the ceiling, or towards the outstretched hand.
For our last shape come into a supported savasana. Place a bolster, or a few pillows, blankets or towels, underneath your back so that your chest, lungs & heart are lifted. Take a few moments to breathe in the way that serves you best. Breathing through your nose has many benefits, but is not always accessible. Inhales tend to stimulate your system, while exhales tend to have a more soothing effect. Take a few easy breaths here, and connect with what you feel in your energetic and emotional heart space.
Take a moment to close your practice intentionally by revisiting your dedication. I like to close every practice with genuine gratitude, by calling to mind something or someone – some moment in time even – that I am genuinely grateful for. Then you can carry that feeling with you out of your practice and into the rest of your day.
Want more guidance?
You can access the video and a downloadable PDF of the postures here.
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