Sometimes stress, overwhelm, or trauma can leave us feeling disconnected from ourselves, our surroundings, or our bodies. You might feel numb, distant, foggy, or like nothing around you feels fully real.
These feelings are usually from our nervous systems trying to protect us. When we start to feel overwhelmed or like there is too much to process, our bodies can respond with disconnection to create a sense of distance from this overwhelm. I offer a gentle reminder that this is something that we can send kindness to, honoring where we are in this current moment.
This trauma informed yoga for dissociation practice supports reconnecting with yourself through grounding, awareness, and rest. We’ll explore your current environment and surroundings, connect with the surface holding you, and allow yourself time to return to yourself at your own time and pace.
What to Expect in This Trauma Informed Yoga for Dissociation Practice
This is a 15-minute trauma-informed yoga practice to ground and reconnect with yourself if you feel disconnected, numb, or distant from yourself or your surroundings.
This is also a trauma informed yoga practice, which means everything I offer is optional. I welcome you to move at your own pace and explore the poses and grounding exercises in a way that feels supportive for your body, nervous system, and energy levels.
There are no props required for this class, but you’re always welcome to include your own to get to your level of comfort. This practice is supportive for all experience levels and there are no standing postures.
In this class, we’ll explore:
- Grounding (0:20)
We begin today’s class seated, taking a moment to settle into our space. - Grounding Techniques (1:04)
We’ll explore a few grounding exercises like butterfly taps and connecting to the surface holding us, followed by gentle seated twists. - 5-4-3-2-1 Exercise (5:30)
We’ll spend a few moments in a grounding exercise to allow us to come into the present moment using our 5 senses. - Cooling Practice (10:00)
After, we’ll explore a cooling practice while resting on our backs to recenter before allowing rest. - Gentle Rest (11:30)
Spend a few moments in deeply restful poses like legs up the wall pose and resting gently on our side to simply rest and be. - Grounding & Closing (14:55)
Who This Practice Is For
This trauma informed yoga for dissociation practice may feel supportive if you:
- Feel numb, disconnected, or distant
- Feel like nothing around you feels real
- Feel overwhelmed or like something is off within your body
- Wish to explore gentle grounding techniques
- Prefer slow, low to the ground practices
This class isn’t meant to be a deep embodiment practice. If we feel dysregulated, it might be too much for our systems to try and fully “drop in.” This is more about honoring where you are and bringing a little more grounding to your current state.
There is never any pressure to feel a certain way after this class. These gentle moments are more about honoring your current state instead of trying to perform or perfect the practice.
Trauma Informed Yoga for Dissociation (Free Class)
Whether you’re feeling disconnected, overwhelmed, numb, or wish to reconnect with yourself, this practice offers grounding, support, and space to simply be.
No props are required, and this class is supportive for all experience levels.
When you’re ready, I invite you to join me below!
This class is also available inside the Embody and Bloom membership, where you’ll find a growing library of trauma-informed yoga, somatic healing, and nervous system support for sexual trauma healing.
