In this first week, we’ll go through the basics – what is trauma, PTSD, and trauma-informed yoga? You’ll also get to practice the first grounding yoga class. We recommend you to practice the yoga class once a week, up to every day. 

If you wish to, have a notebook close by, and write a few words about what you actually feel in the body (try to acknowledge the feelings rather than the thoughts) after the class.

This week you'll be able to dig deeper into how trauma and PTSD affect the nervous system and the brain, and how you can integrate yoga and psychotherapy. You’ll get to practice a shorter class this week, for moments when you have less time. Choose between the longer class from last week, and practice one class a week, or as many times as you'd like, and notice what happens in your body. 

Some days it can feel easier, while others more difficult – it is natural, do not try to change the feeling, just breathe and move, and the emotions will come and go naturally. Please go back to the list "Important to keep in mind" in the introduction if you have any concerns, and remember that you can always adjust the time and intensity of the poses.

We'll continue with the grounding yoga practices – by now, you’ll probably recognize most of the poses, and we will add some elements to further ground and calm you, as well as improve strength and balance. We’ll also introduce a breathing exercise and some techniques that you can do, wherever you are, if you feel intense emotions. The techniques are also useful for therapists who wish to help clients with trauma triggers.

If you've found a favourite yoga class in previous weeks, continue with this after trying this week's classes and exercises.

One main part of yoga and mindfulness is interception – but what does that mean, why is it a major part of the trauma recovery process, and how can you be with yourself when the sensations are arising? This week you’ll learn more about that, in the body scan class, as well as the yoga and mindfulness class. Try to allow the feelings to come and go, and kindly come back to your breath and the sensations in your body when the thoughts are pulling you away from the present moment. 

If you've found a favourite yoga class or breathing exercise in previous weeks, continue with this after trying this week's classes and exercises.

This week you’ll learn how to be with emotions for a longer period of time. If you feel overwhelmed, please return to this week's breathing technique. After a while, you'll experience that the emotions are not dangerous and that they naturally come and go when you accept and allow them to do so. If needed, you can always go back to the mindfulness practice the previous week, to remember how to be kind to yourself while feeling all sorts of emotions.

If you've found a favourite yoga class or breathing exercise in previous weeks, continue with this after trying this week's classes and exercises.

This final week you'll find all the exercises, yoga, breathing, regulation techniques, and mindfulness, from the program. We recommend you to keep practising classes and exercises you feel resonate with you and your current needs, from day to day. We wish for you to find classes to continue with after the program is completed. 

Practising one class per week or more, or even daily, will help you continue to regulate your nervous system and emotional reactions, as well as improve your well-being, calm, joy, and connection to yourself, others and your life. 

We wish you good luck and great health!