By Eleonora Borgo
These sequences are inspired by my own personal journey with chronic illness and disability, and I’m so happy to be sharing them with you. We all need extra care to improve our life, especially when we suffer from chronic pain. Yoga practices can help all of us become more aware of our energy and it can connect us with tools that help us regulate and support our bodies. Trauma-Informed yoga practices help us to cultivate safety in our bodies – I know feeling safe in a body full of pain is not easy, but there are theories and practices that can help us increase positive experiences and live with the ebb and flow of chronic pain.
How Many Spoons Do You Have Today?
For me, the key to inviting a sense of calm, connection, presence and relief in my daily life is based on Spoon Theory. Spoon Theory is a metaphor to explain how a person with a disability or chronic disease must manage energy expenditures, calculate effort, and conserve resources to accomplish activities of daily living (Miserandino, 2003). We deserve to choose ourselves and embrace a sustainable life that respects how many “spoons” we have each day. Please, celebrate your needs by choosing the yoga practice that nourishes, rather than depletes, your energy!
Morning Yoga Practice
This short sequence helps me rise with gentleness. The best part is, you can practice this it while still in bed! Try out the mantra: “I give myself grace” You can think of your bed as your nest, and rise gently by connecting with fresh air and good intentions. This practice lasts about 5 minutes, but you can adapt it to be longer or shorter as you wish.
Awaken gently, soft gaze on the ceiling.
Whisper the mantra “I give myself grace”
When you're ready, roll to one side and use your hands to sit up.
Try a seated cat & cow pose with a mindful and gentle breath for 3-5 rounds.
Inhale from your nose.
Exhale from your mouth.
Try a seated spine rotation to allow you to explore your space. One or two rounds each side.
Notice the rhythms of your breath, and listen to the gentle internal massage through the breath as you twist.
To invite energy in, you can try encouraging a strong inhale and lift of your chest to energize mind and body,
This can help to invite a sense of lightness and opportunity to start the day.
See how it feels for you!
Set your intention with a positive mantra like “I give myself grace”.
This sequence is energizing, grounding, and it promotes a sense of trust and develops space and flexibility. When I wake up I feel my joints stiff and this short yoga practice helps me to release tensions and pain by the night. With only five minutes, it's easy to work these little bits of yoga into my morning routine.
Afternoon Check In
Take a moment to pause and replenish, before all of your spoons are gone. I like to do this outside, or if indoors to create a quiet space and a moment of pause.
Take a break from technology, and tune into what supporting you.
Explore the mantra "I see my own courage"
Notice any tensions that you may be collecting in your body or breath,
Set a conscious intention to release tension.
Soften any amount.
Whether seated, standing or reclined ground your spine,
Rub your hands together and create warm and nice energy on your palms
Place your warm hands wherever your body needs an extra care.
Breath gently.
Seated or on your feet, choose what is good for you,
Place your palms in Anjali mudra in front of your chest.
With your next inhale let your chest rise gently.
Look up and with the inhale open your arms out to the sides or overhead
Stretch as far is right for you.
Exhale bring your hands back to your heart
Repeat a few times until you feel even a slight shift in your energy.
Return to your morning intention or repeat the mantra "I see my own courage"
This sequence helps me replenish, release tension, and re-center myself during the day. The arm movements can look like a hug, a reach for the sky, or a quarter sun salutation. I often feel my energy dip in the afternoons, and like to image this practice refilling my bucket (or giving me more spoons!).
Rest and Digest in the Evening
Even when we are tired and in pain, it can be challenging to wind down and to shift our bodies into a restful state. I find I need a reminder, a conscious moment to choose this shift to rest. Try this short sequence to create a ritual that prepares you to rest deeply.
Try the mantra "I’m home. I deserve a radiant rest"
Notice any emotions present at the end of your day.
Before going to sleep, try these restorative positions.
Recline.
Slowly and gently relax your back on your mat or the floor.
Feel the support underneath you.
Place your legs half up, supported by a chair, a sofa, a pillow or any otherprops.
This is ardha viparita karani, or half legs up the wall position.
You can rest here as long as you like.
If your mind is busy, return to your mantra
To transition, roll to one side.
Try child's pose adho mukha virasana (or any forward fold you like)
Gently roll to your back.
Hugs your knees in, and explore a twist by dropping your knees to one side,
Then the other.
To complete the practice return to ardha viparita karani (legs half up, supported by wall, chair or props).
Close with Savasana, lying on your back, your abdomen, or side (or any resting position).
Choose what is right for you and give this sequence at least 12 min to activate the relaxation response. This practice can have a grounding, calming, restful effect, and it helps activate the relaxation response. You might have a pet join you, if they have a calming presence for you!
I hope these sequences support you on your journey of living with chronic pain. They have helped me immensely and yoga continues to support my healing, restoration and growth. Please adapt these suggested sequences to make them your own, and to create daily rituals that deeply nourish and support your needs as they evolve. I’ll be sending you love from northern Italy, and I’m wishing you well.
If You’re Looking to Study Trauma-Informed Yoga
My journey with Trauma-Informed Yoga has been shaped by my studies at the Center for Yoga and Trauma Recovery (CYTR). I’m proud to say that I’m now a Certified Provider through the CYTR! I have completed the 8-week Yoga for Trauma Online Training Program and the 9-month Advanced Training and Mentorship Program, and now have the tools & knowledge I need to support my clients in healing trauma mindfully through yoga. You can find out more about all these amazing training programs here.
Eleonora Borgo is from Piemonte, Italy and also lives in Milan. She graduated from Istituto Riza di Medicina Psicosomatica in Milan with a degree in Naturopathy in 2008, and is passionate about bringing together psychosomatics practices, herbalism, and natural cooking. Eleonora conducts classes and workshops online that combine naturopathy, trauma-informed yoga and natural cooking. She is the author of Il quaderno delle erbe aromatiche, a book on aromatic herbs and their healing properties. Her purpose is to promote the psychophysical health of people through a sustainable process, where anyone can achieve or find safety again in their body together with a confident attitude towards life.
Eleonora has trained in trauma-informed yoga with The Center for Yoga and Trauma Recovery. She has always been intimately connected to nature and its rhythms, and continues to draw strength and inspiration from gardening, working with horses, and supporting people who are healing from trauma. Connect with her here.
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