20 Minute Somatic Yoga for Tension and Trauma Release | Mindful Movement to Calm the Nervous System

Описание: Welcome to this deeply nourishing 20-minute Somatic Yoga practice for tension and trauma release, designed to support calming the nervous system through mindful yoga, intuitive movement, and awareness of breath. This gentle embodied yoga practice invites you into a space of deep presence, where beingness, awareness of body, and awareness of the soul that you are take centre stage.

This session features flowing somatic yoga movements that support releasing trauma, softening tension and stress, and creating space for embodied presence. Every posture and transition is guided by breath and body awareness, offering an opportunity to sense into what’s needed, to ask "How does that feel?" and explore "Which areas are able to relax?"

This is somatic yoga for the parasympathetic nervous system—the part of the nervous system responsible for rest, digestion, healing, and emotional balance. It’s especially beneficial for those with an imbalanced Vata dosha, who often experience nervous system dysregulation, anxiety, restlessness, and physical tension. Through mindful yoga and somatic yoga, we can help calm the nervous system, soothe Vata energy, and return to grounded beingness.

What is Somatic Yoga?
Somatic yoga is a therapeutic and intuitive style of yoga that emphasises slow, mindful movements coordinated with the breath. This embodied yoga practice encourages deep inner listening and organic, fluid movement that supports trauma release, stress relief, and awareness of the body. It helps us feel more connected, more grounded, and more present in the moment. This kind of intuitive movement promotes long-term healing by allowing the nervous system to shift from fight-or-flight into rest-and-restore.

Through this 20-minute somatic yoga session, you'll explore gentle postures and movements that awaken awareness of the spine, enhance body fluidity, and invite presence. With each breath, each stretch, and each mindful pause, you'll begin to soften areas of resistance and awaken the awareness of the soul that you are.

What to Expect:
This short but powerful sequence is entirely floor-based and designed to support you in calming the nervous system and deepening into a safe, therapeutic space for tension and trauma release.

Sequence includes:
Bhramanaka (seated spinal circling) to awaken the spine with awareness of body
Seated cat with side stretch, twist, and gentle forward fold – all guided by intuitive movement
Stargazer pose – opening the heart while rooted in beingness
Badhakonasana with breath-led softness and awareness of breath
Wide-legged seated stretches with natural, flowing motion
Spinal awareness on all fours – moving freely with curiosity: How does that feel?
Gentle forward and backward rocking on all fours into cobra and child’s pose
Hip drops side to side – release held tension from deep within the body
Toe stretch in child’s pose – grounding and opening
Downward dog with soft, wave-like motion – bending and lifting knees to keep the body fluid
Walk feet to hands, dangle in Uttanasana, feel the awareness of body as arms hang loose
Gentle squat to feel into the hips, knees, and ankles
Supine stretches – hug knees into chest, release lower back, return to self
Happy Baby – playful, grounding, nurturing
Savasana – final rest, where we drop fully into beingness and integrate this embodied yoga practice
Stay in savasana as long as you like. The real magic happens when we give the nervous system time to rest and reset.

This is somatic yoga for the parasympathetic nervous system, for those craving stillness, grounding, and relief from anxiety, tension, and stress. This is a time to let the body lead, to truly ask: How does that feel? and Which areas are able to relax?

In this practice, there’s no rush. No pushing. Just intuitive movement, embodied presence, and space to feel. This is trauma-sensitive yoga, yoga for reducing anxiety and stress, and a gift for your whole system.

Let’s move slowly, breathe deeply, and gently release what we no longer need. Let’s come home to ourselves through the healing medicine of somatic yoga and mindful movement.

With love, stillness, and soul,
Joy

Connect & Support
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Disclaimer:
Please consult your healthcare provider before starting any new movement practice. Practise at your own risk. Listen to your body, move with awareness, and prioritise your safety at all times.

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