Calming Yoga for Exhaustion After Trauma: 15 Min Trauma Informed Yoga Practice

Exhaustion after trauma can feel like heaviness in your body, brain fog, or feeling like any small task is too much. It’s more than just being tired, but feeling depleted. When our nervous systems are under stress, it’s supportive to tend to our bodies instead of pushing past our current levels, which can lead to self judgment and even more exhaustion.

This 15-minute calming, trauma-informed yoga class isn’t about fixing or correcting this feeling, but about tending to our bodies, listening, and meeting ourselves where we are. We’ll explore slow movements, restful poses, and options to tune into your body to see which type of movement would feel most supportive. 

What to Expect in This Practice

This is a low to the ground class with no standing or seated postures. We move slowly, including movement only if it feels supportive to you in the moment. This is also a trauma informed yoga class so I welcome you to pause, skip ahead, adjust, or do anything that would make this a more comforting class for you. There is no wrong way to experience this class.

I include a yoga bolster in this practice but you’re welcome to use a pillow or skip props entirely. I offer options if you choose to not include props.

We’ll explore:

• Supported Child’s Pose & Thread the Needle (0:25)
  We begin low to the ground, allowing your body to settle, ground, and rest. You’ll also stretch your back, shoulders, and neck for tension release. 
• Supported Fish Pose (4:30)
  Using a bolster or pillow, we’ll explore a gentle heart opener to soften chest tension and support deeper breathing. 
• Windshield Wiper Legs (6:45)
  Release tension in your hips and low back and explore gentle movement. 
• Knees to Chest (7:40)
  Ground and invite comfort and support. There is an option to remain still or find a gentle rocking motion, massaging your back body.
• Intuitive Movement (9:30)
  This supports checking in with your body instead of following the class, which supports life off the mat. When you check in and listen, you’ll learn what your body truly wants so you can tend to your nervous system before reaching overwhelm. Whether you choose to stretch, rest, or end the class, listening to your needs is how you deepen embodiment. 
• Savasana (11:00)
  We’ll end our class with a two minute savasana, option to fidget, have your eyes open or closed, take any shape you like, or end early. This is a time to simply be with yourself, with no need to do or plan.
• Closing (14:15)

Who This Class Is For

This practice is supportive if you:

• Feel exhausted, heavy, or depleted after trauma
• Feel overwhelmed, shut down, or have low energy
• Wish to regulate your nervous system 
• Prefer slow, gentle movement 
• Want to tend to your body and energy levels

I welcome you to arrive to this class exactly as you are. There is no need to breathe a certain way, release, or accomplish anything. Being with your body in its current state and tending to rest are enough.

If you’d like to explore more in this class, you could also try: 

• Allowing your exhales to be longer than your inhales (if you feel comfortable with breathwork). This sends a signal to your nervous system that it’s okay to rest.
• Seeing if any natural sighs or yawns arise. This is a sign of regulation and relaxation.
• Including a blanket for more comfort and support in each pose.

I welcome you to explore these only if it feels right for you. It’s more supportive to do less if that’s what your body is craving. 

15 Min Calming Yoga for Exhaustion After Trauma (Free practice) 

If you like, I invite you to join me for this calming class to honor your current energy levels and tend to exhaustion after trauma. 

This practice is supportive for all experience levels and I welcome you to include a bolster or pillow. If you don’t include props, I offer options in the top right corner of the screen. 

When you’re ready, I welcome you to join me below for this trauma informed yoga practice to offer a rest for your nervous system, body, and mind.