Sometimes we get so used to being in survival mode that we forget what it’s like to feel anything else. Being in this state can leave us feeling jumpy, on high alert, with tension in our bodies and feeling agitated at the smallest things. We might snap easily or fall into complete shutdown, able to do what’s expected of us in our day and then collapsing into our bed or couch.
Survival mode is when our nervous systems don’t complete the stress cycle, leaving us feeling like there is danger around the corner. While this is how we’ve survived as a species, it’s not always ideal, especially if logically we know there is no immediate danger.
To support easing out of this state, we can complete the stress cycle and allow full, deep rest with yoga for survival mode. When we finally feel regulated, we might find ourselves more tired initially, but rested once we recover. If you feel stressed and would like a longer class to regulate your nervous system, I invite you to explore my 30 Minute Stress Release Yoga Class.
This 15 minute class honors moments of burnout and survival mode with a tension release exercise and supported rest. This sequence will allow us to hold our tension and release it, then give us a chance to fully rest with the support of a bolster. When our hips are higher than our hearts, we activate the rest and digest part of our nervous systems, signaling the danger has passed and we can fully rest.
This is a supportive class for all experience levels and there are no standing postures. If you’d like to release tension, rest deeply, and support yourself when you’re in survival mode, I invite you to join me for this gentle class.
What to Expect in This Yoga for Survival Mode Practice
This 15-minute yoga practice supports nervous system regulation through tension release and deep rest.
This is also trauma informed yoga practice, which means everything I offer is an invitation. I welcome you to move at your own pace and make any adjustments that feel most supportive for your body, nervous system, and energy levels.
For today’s class, I invite you to include a yoga bolster or pillow if you have one, but you’re always welcome to modify the poses or practice without props. I offer pose options in the top right corner of the screen if you choose to practice without props.
This class is supportive for all experience levels, and there are no standing postures.
In today’s practice, we’ll explore:
- Tension Release Exercise (0:45)
We’ll begin our class today with a modified version of a gentle tension release exercise known as progressive muscle relaxation. This is when we tighten our muscles, then release. This is the same theory behind stress balls, since we bring awareness to our tension which allows for more effortless release. This also gives our stress a chance to move and be seen instead of remaining in our bodies during more restful poses. - Supported Rest (2:40)
We’ll spend the rest of the class in gentle holds using a bolster so our hips are higher than our hearts, which is supportive for regulating your nervous system. We’ll rest in poses like supported bridge, knee to chest, supine twist, and legs up the wall pose. We’ll spend a few moments resting on our sides before coming to a seat to close the class. - Closing (13:00)
Who This Practice Is For
This yoga for survival mode practice may be supportive if you:
- Feel burned out or emotionally exhausted
- Find it hard to fully relax
- Feel overwhelmed by daily self care or to-do lists
- Feel tense and stressed
- Wish to support your nervous system
- Prefer slow, gentle, and low-to-the-ground yoga practices
Yoga for Survival Mode (Free Class)
This 15-minute trauma-informed yoga practice explores tension release and restful poses to support you when you feel restless, exhausted, and stressed.
We’ll explore release and rest, giving you a gentle moment to yourself to tend to your body and nervous system.
All experience levels are welcome and I invite you to include a yoga bolster for this class, but this is optional. I provide pose options in the top right corner of the screen if you choose to explore this class without props.
If you’d like to support an overwhelmed nervous system and gently ease out of survival mode, 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.
