What are trauma sensitive yoga poses? The regular practice of sitting Yoga asanas can help trauma survivors to relax and release deeply held muscular and emotional tension. Trauma survivors often experience a rigid sense of holding in order to prevent themselves from remembering the painful experiences they have been through and to protect themselves from further pain and trauma. This holding or freezing is a basic instinctual reaction during a terrifying and painful situation. However, over time this rigid freezing is counterproductive because it limits the flow of life force energy throughout the body and prevents the survivor from integrating the traumatizing experience into his or her conscious awareness.
To practice Supported Forward Fold, you will need a Yoga bolster or a sturdy pillow. Come to an easy seat on your Yoga mat and stretch your feet out in front of you. Keep your feet evenly aligned with each other and your legs gently touching. Place the Yoga bolster, pillow or a rolled blanket lengthwise across your knees. Take one complete Yogic breath and with your next exhale bend forward over the bolster. Rest your forehead on the bolster and breath deeply. Rest your hands at your sides or on your knees, shins or ankles. Relax and release your body weight into the bolster. Feel the bolster or blanket holding the weight of your body. Try to relax and melt into the bolster. While in the pose, practice pratyahara by withdrawing your senses inward and feeling your own internal spaciousness. Hold this pose for one to five minutes. With your next inhale, slowly rise back up to a comfortable sitting position. Seated trauma sensitive yoga poses are a good start on the road to recovery.
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