Releasing the Psoas: Trauma-Focused Yoga Sequence
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- Опубліковано 10 бер 2018
- Practice Trauma-Focused Yoga with me and release your Psoas!
In this sequence, we will be helping to release tension from the hips; particularly the psoas. The psoas is also known as the fight or flight muscle. When we are nervous, hypervigilant, overstimulated or hyperaroused, it is our body's instinctive response to contract inward toward its core for protection. The psoas, a deep hip flexor, is one of the core muscles that enables that inward protective contraction. Every time we are stressed or startled the psoas contracts, thus it accumulates a lot of tension and trauma that needs to be discharged, should the body be able to relax.
Not only this, the psoas is overused on a daily basis, as it helps us sit up, bend over, walk, run, ride a bike...any action that causes a flexion in the hip. My point? We could all benefit from doing some psoas release work on a regular basis.
The psoas and hips also relate to second charka, our emotional center. Not only does the psoas relate to our emotions but also functioning related to reproduction, sexual function or dysfunction, and intimacy.
The primary issue that results in an imbalance in the second chakra is Guilt, a feeling of having done something bad and being undeserving. The mantra I will invite you to use in this practice is "I deserve."
I hope you enjoy this sequence. In case there is a part of you that wants to know what's coming, here are the yoga poses we will approach:
1. Reclined Knee to Chest Pose with Bolster
2. Supported Final Relaxation Pose- Savasana
3. Reclined Pigeon Pose- Raja Kapotasana
4. Reclined Ankle to Knee Twist
5. Reclined Cow Face Pose- Gomukasana
6. Wisdom Pose/Child's Pose- Balasana
7. Downward Facing Dog- Adho Mukha Svanasana
8. Wide-Legged Standing Forward Fold- Uttanasana Variation
9. Mountain Pose- Tadasana
10. High Yogi Squat- Malasana Variation
11. Lizard Pose- Utthan Pristhasana
We will also be practicing Ujjayi Pranayama in this video- a foundational deep breathing practice that helps to calm body and mind. To learn Ujjayi Pranayama, watch these videos:
1. Ujjayi Tutorial 1: • Yoga Breathing - Ujjay...
2. Ujjayi Tutorial 2: • Yoga Breathing - Ujjay...
Please remember to subscribe to this channel to get more breath tutorials, trauma-focused yoga practices, and yoga/trauma education.
Experience your capacity to integrate mind, body, heart, and spirit!
Thanks for joining me!
Namaste
Nityda Gessel, LCSW, E-RYT
Somatic Psychotherapist - Yoga Teacher - Yoga Teacher Trainer
UA-cam: bit.ly/2EZJkoM
www.traumaconsciousyoga.com
www.talkwithnityda.com
nityda@talkwithnityda.com
iTunes: Meditations with Nityda
Facebook: / talkwithnityda
IG: @Nityda_Mind_Body_Psychotherapy
This video URL: • Releasing the Psoas: T... - Фільми й анімація
I am a trained Yoga teacher and I just completed this video. My CPTSD symptoms have been significantly dysregulating me. Thank you for your kind, gentle, safe, and caring offering. I found your voice to be very soothing and the verbal ques on point. Your intermixing of the Sanskrit was lovely for me as well being trained in Ashtanga. Thank you.
That's beautiful. So glad you found it healing, Sara!
This woman is fierce with her compassion, a warrior with kindness. Grateful for your approach.
Thank you so much. Grateful for your presence here.
This video is incredible. I felt a physical release from the stretches and found myself crying tears from the “I deserve...” mantra she offered. She really was able to guide me through releasing something that needed to be let go. Wow.
Thank you! I have been storing a lot of trauma in my body; I finally decided to do something about it. I appreciate people like you, helping me on my journey to release what's not serving me and integrate more fully.
Rosemary, thank you so much for writing. I am so grateful this practice was supportive to you!
Your practice and these comments are so touching. My former therapist who is also a trauma informed RYT introduced me to
the mind body connection and helped me heal my chronic back pain permanently through CBT and asana. 3 years later, I no longer suffer from depression, anxiety attacks or chronic pain, and I just completed my 200hr YTT yesterday. I am putting it out into the universe that I will manifest attending your training in the near future. Thank you for using your gifts to help improve people’s quality of life. ❤️
Maya thank you so much for sharing your journey and I'm so glad you found this practice supportive. Can't wait to have you in training! Namaste!@
This was absolutely incredible. I may do this a few times just today. My body has been in so much pain and I knew it was connected to my trauma.
I would have never thought about doing a yoga routine several times a day. Thank you!
Alyssa, I'm so thrilled this sequence was healing for you!
My pleasure, Latasha!
Thank you... beautiful practice 🙏🏼
What a great energy, as well as words of wisdom. Ty so much for creating and sharing this. :)
I’m so glad that I found this channel ❤️🙏
Thank you so much for this video! I love doing this practice.
Thank you so much for sharing this. I feel so much gratitude for you 🙏🏻💞 Namaste
Thank you. So grateful to have found this video.
Thank you so much, I had no idea stretching the psoas would bring up so much emotion for me
This is 4 years old but why not lol
I kept having hip and lower abdominal pain after my trauma. It was like all those muscles just couldn’t relax, almost like a low key constant spasm. I found this video, completed the sequence, and went “OH!!!” Coming back now cuz I’m feeling the same way once again, doing you’re own research about your PTSD recovery pays off people!
Thank you, so much help & confirmation!
Wonderful. Thank you 🙏🏻
This was so gentle and wonderful and respectful of the differences of our bodies and what they may need. Thank you for sharing your knowledge with us.
Instantly felt relief and release after this practice. Thank you! I deserve.
I got alot of childhood memories during this.
But it feels nice afterwards :)
I want to say thank you, with every part of me. After this session, my body shook and I was overcome with tears and such a powerful release... that I’ve been needing for such a long time. You are a gift and I truly resonate with your teaching. Even as I write this, I’m still sniffling HA HA! 🌿 Namaste.
Beautiful! Thank you for your kind words and open heart ❤
Beautiful practice and such a soothing voice ❤
This was amazing! Thank you! I will be returning to this one for regular use. The 'I deserve' mantra really did resonate! Thank you!
Thank you ! Such a healing practice. I thoroughly enjoyed your guidance, compassion, and wisdom
Thank you Nityda for your peaceful and loving yoga. I relay love the way you teach and I'm enjoying all your yoga videos. I hope you do more videos for us in the future. WE ARE ALL TOGETHER IN THIS JOURNEY. Love to you and everyone in our beautiful journey :-). Namaste
Your voice is so relaxing! First time I got ASMR from a yoga video. Amazing practice and loved the mantra too. Namaste 💚
This was so so powerful. I am still experiencing the leg shaking hours after. Thank you so so much your service. I am grateful. Namaste 🌞
amazing video!! im so glad that ive found you. I cant wait to see what else you release in the future. :)
Namaste. This routine was very helpful. Thank you for providing help focused on trauma release.
Gracias!! Thank you for this sequence! This practice made me feel free. I released a lot of tension!
Thank you, thank you, thank you! I feel so much gratitude and love for myself, for your gentle mantra offering and for this practice. I will be back to your channel daily. 🙏
I so grateful you posted this.. I was very stiff on IT band and psoas now I feel so much better!!
~ Namaste ~
This was wonderful 🌹thank you 🙏🏻♥️
Really good practice, had such an emotional release. Thank you 🙏❤️
I just love this class🥰Thank you so muchT❣
This video has gotten me through my darkest days. Nothing short of life changing. Thank you, bless you
thank you so much for this video. beautifully paced, very nice and calm. my body thanks you too. namaste.
Wow....best meditation healing my child's body held ptsd ,definitely you are a favorite!
Lovely practice, thank you🥰
first time to see a video of yours and i feel so soothed and relaxed! your voice is so calm and the time and efftort you make to guide is really remarkable, and the "i deserve" mantra was definitely relatable, thank you and many blessings, Namaste❤️
Thank you for this video, it helped me tremendously. Not only the great yoga postures but also the compassion you convey. And all my thoughts to the trauma (whatever they are) survivors out there
I am so happy to have found your channel. Thank you so much for sharing your wisdom. It will become a daily practice for me. NAMASTE
Great sequence ! thank you so much !!!
This is so good! Thank you!!!
I had a beautiful cry and release, thank you.
Thank you Nityda Im 71 and have had trauma held in my left hip for 25 years Today I tried this sequence and I managed most poses I hope I might find release
Such a great video. I love the mantra and all the helpful information you share with us.
I had trouble actually crying for years. I legit sobbed through this video. The poses I know, but context and compassion matters. Thank you.
Thank you for the beautiful sequence. I commit to continue offering my self this video as regularly as I can. My right hip flexor is tight and in need of tender loving care. Thank you for your work and for spreading your beautiful and compassionate message. My hips and my heart appreciate you!
So relaxing! Thank you!!!
Where has this been my whole life. This was the best thing I have ever done for trauma release. I was crying half-way through. Thank you!
Grateful to you- I wept through this practice. Felt pain. Felt gratitude, compassion, relief. I ended the session and am now sitting softly with myself. I can’t remember the last time I felt like that as an adult. Thank you. Namaste 🙏🏻
That was a much needed and powerful practice. I'm currently in a 300 ytt and it's been difficult bc I have been struggling with the asana part of yoga, pretty much avoiding the mat for the past few years. I've been working through balancing my sacral chakra and addressing the trauma held there so when you offered "i deserve" i experienced a major release. I'm carrying "i deserve to be here" and "i deserve to feel good in my body" with me, thank you so much 💚
Wow. Wowwwww. This opened up my hips like no other video I’ve tried before!! I feel so light! Thank you, looking forward to following more of your videos 😊♥️
One of the best sessions out there if you ask me.
Thank you. Namaste.
Absolutely marvelous! I cannot adequately describe how great it is to find you! I found my body even tighter than I thought it was. The tension/constriction feels more relaxed. I love the mantra "I deserve". The things you said about the second chakra are so, so, so helpful to me. Some of this information explained more about myself....sometimes I knew, but sure needed to hear someone else say it.....and some things touched on subconscious beliefs that I don't experience consciously, but all the work I've done on myself made me able to guess certain feelings were there----but now are confirmed. So, so, so helpful. You are so sweet!
Thank you so much. I have not heard of putting yoga and mental health therapy together but it feels so natural and helps (also just makes sense). So thank you and please keep doing the good work that you are doing to help those of us who are ready.
Love this, thank you.
Cried when you saluted my deserving being at the end there. Feel very grateful for this practice today 😊
Absolutely loved this flow.having trouble with right psoas ❤
wow ! wonderful stretch , i never knew until now how much tension i have been holding in this area. adding this to my self care plan ... THANKS
Namaste 🙏 thank you I feel like crying
I really felt a shift from this practice. I really needed this more then anything. I truly appreciate it. I be using this twice a day daily.
Thank you beautiful soul 🦋
Thank you that was really lovely and helpful ❤️✨✨✨
Thank you so much! I've worked with several acupuncturists, massage therapists, counselors, structural integrationists, chiropractors and numerous UA-cam yoga teachers and you are the first person I've come across that linked "fight/flight/freeze" responses to the psoas. The release part at the beginning also helped so much since my muscles actually had a chance to relax before doing the more active stretches. Lot of emotions moving around. Thank you again.
The phrasing of "how do you want to show up in your body" is incredibly revolutionary for me.
Namaste, thank you so much!
Thank you, Nityda! You are an amazing teacher and I am so, so glad I found your video today
Thank you so much, Cassady. I am so glad you found the video and that it was supportive. Thank you for sharing your experience. I am always touched every time there is a positive and noteworthy experience as that's my intention.
Thank you so much for this! I’ve been practicing yoga since 2015. This was the first time I’ve done a yoga session that brought me to tears, not once, but TWICE! I was searching for something to even out my psoas muscles, and I was shocked when you touched on some very personal issues that I have been dealing with emotionally! I was not expecting this at all! I was searching for a physical exercise, and found myself in deep meditation instead. Several buttons were pressed throughout this video. I was so moved by your compassion. I even paused the video and set my timer for 10 minutes as you suggested (something that I’ve never done with any other yoga video, even when it was suggested), and I found myself lost in 10 solid minutes of the mantra “I deserve”, followed by various things that I didn’t think were issues, until they came out of my mouth during these 10 minutes! I’m subbed now, and sharing this with my best friend. I wish I had airpods, because the volume was very low...I just kept my ipad very close to my head, volume up, and focused...beautiful human being, compassionate and loving soul, 🙏🏻 namaste 🙏🏻
Thank you so much! 💗
Thank you for this ❤ Just, Thank you.
So glad i found this!! I'm currently doing EMDR for cptsd and I just finished my 2nd session, so things are starting to get 'stirred up' quite a bit. I plan on incorporating this into my daily routine to help with the releasing. Thank you!
Thank you so much for this. I can't wait to do some more of your videos in the future
A beautiful routine! Thank you
.
I am learning to be a yoga teacher and as always, became too competitive with myself, severely straining my psoas. This practice was so wonderful as to make me feel ecstatic and peaceful at the same time. I think I could listen to your voice forever. I want to be like you when I finally start teaching.
Giving excellent results,both mental and physical. Request you to create a new one for releasing trauma held in the shoulder-neck portion. Grateful. Namaste.
Hi, Nityda. I am very grateful for this video. I've always wanted to get into yoga but found that I was really disconnected from my body. I started looking into trauma informed mindfulness and yoga. This video helped me really feel grounded and attuned. I also have chronic trapezius pain but didn't know the hip muscles also contribute to that pain. Goes to show that our bodies are truly connected. Thanks so much again for this video.
Really informative, thank you!
Beautiful and so healing . Thank you so much xxx
Alison, I'm so very glad. And thank you for sharing. Namaste.
This is straight ASMR. Love watching stuff I can try out and relax to I love the medical space and tried majoring in it before switching, and hearing these rambles are so soothing for me
Hi Nityda, your practice is absolutely wonderful and I could feel and experience the release of trauma. I never did so intensely in my life! Also, thank you for teaching us intuitively to listen to our bodies: pause the video to remain in a pose longer or tweak it to answer our needs. While doing the Wide-Legged Standing Forward Fold my legs were shaking so much I think I remained in the pose for like 7 minutes. I wanted to release it all once and for all LOL I was also intuitively moving my arm along on my feet and further inside and was feeling more intense shaking. Combined with the mantra "I DESERVE" this has been extremely so soothing to me this morning. Thank you very much. Namaste.
So good. Thank you! ☮️❤😊🙏
I hope you see this. I live with chronic pelvic pain and I could only do about 14 minutes of this today but when I stood up I felt better than I’ve felt in weeks. Thank you so much for all these sessions you do, I hope someday my body is well enough to finish this one ❤️
Thank you for sharing this. I am so glad you felt better afterward. The goal doesn't even have to be to finish the sequence- the goal can simply be to feel better. Are you working with a pelvic floor specialist at all. They can be a God-send. Also, more often than not Pelvic Floor Pain resultant from trauma. Somatic trauma-therapy and yoga can help. I hope you'll revisit this practice. Namaste
The Trauma-Conscious Yoga Method I have been revisiting it I love it! I’ve been working with a pelvic specialist for years along with physical therapy and an obgyn but nothing has helped as much as this yoga has been helping! I’ve been doing it every morning 😊
@@NormalGirlize I couldnt do yoga or physical therapy because previous injuries had lead to scar tissue which makes stretching very painful. You can get scar tissue even just from repetitive motions or sitting too long. After I did Graston technique/Astym/Gui sha, this yoga video has had me shaking (and releasing trauma) and getting a good tingle going.
Thank you! Your video came into my life at the perfect time for my body & mind. Namaste Angel!
Debby, you're welcome. It is my pleasure and I'm so glad you found healing in this practice. Namaste!!!
Thank you this was so relaxing and really felt everything you were describing. Your classes are so gentle and informative.
Sonia, I'm so glad you found this sequence soothing. Thank you so much for sharing!
This was probably one of the most intense healing experiences I have had while practicing yoga so far. During the Shavasana my legs began to shake and I started to weep. It felt like an emotional release. Thank you for your work.
This is my first real release that I think i've ever done....lol.
But I got into a couple of bad car accidents and ended up with white spread CRPS That is very severe, and I have to be on palliative care.
Unfortunately, I have bed-bound a lot since 2014 due to this and even worse after another accident in 2017...
Just the first exercise, pulling my knees up and my leg being straight was so painful that it actually caused me to cry oddly.
Because normally I'm very flexible. (I do happen to have Elders Daniel Syndrome...
Recently, I have been having a lot of hip pain, but I've always had really bad TMJ and bad neck and shoulder pain ever since 2014.
This was a very emotional process for me. I did not realize that I would cry as many times as I did. Even repeating the montra, "I deserve," was very emotional for me.
I just wanna thank you for taking the time to show us and taking us through these steps.
I look forward to more of your videos and healing myself through this journey. Ty .
May God continue to bless and restore you.
beautiful - thank you so much
great video, calming and relaxing voice. Your exhalation sounds reminded me of the kundalini exhalation in cobra pose with the toungue out. It sounds a bit like a serpents hiss, which seems relatable since the psoas is connected to our reptile brain. Love this one I do it every now and then.
Wow! I am SHOCKED at how zen I felt after this session. I’m a big fan of yoga but haven’t practiced since 2020. I have a weak nervous system and seem to be plagued with trauma. Over the last few days I started learning more about somatic healing. I had no idea trauma sensitive yoga even existed until today when I was listening to an audio book on healing trauma. I looked it up and that’s when I came across this video. I gave it a go and felt so peaceful and calm after. I have not felt this way in a long long time. I will definitely practice this video again. From the bottom of my heart… thank you 🙏
Thank you so much! 💕💕💕
🤍🙏🏻🍃 heartfelt deep release. thank you so so much.
I've deeply grateful to have found you, and to have found this sequence. Your compassion and deep wisdom are incredibly healing and feel supportive. Thank you for the service of making this sequence available to the community. What a gift.
Jen, thank you for this affirmation. I am so glad you found this sequene healing.
Thank you, this helped me alot, namaste.
Oh, wow! This woman is just wonderful! Thank you for teaching all of us so kindly! This will be one of my new stretch routines for my very painful right psoas muscle.
Amy, much gratitude to you for the gracious words and I'm so glad you found relief and healing through this practice. Namaste
I deserve health & happiness in Mind Body & Spirit. 🙏💕🙏Grateful for this restorative yoga session of release at the Sacral chakra. Namaste & Blessings ✨💜✨
I would just like to say ..THANK YOU I haven't been able to walk no more than 5 minutes for 2 years I worked out it may have been psoas *never even herd of it b4* tried numerous videos in the last 2-weeks this one has worked I am managed to walk for half an hour today It feel brilliant thank you so much 😁
Thank you so much for this! It's been so helpful to me in finding relief from somatic trauma symptoms. I appreciate your gentle, non-directive presence.
⬆️⬆️ look up my handle he sells all microdosing and psychedelic stuff 💊🍄🍫🍫
I really enjoyed this! It's changing my life 😀
That is sooooo wonderful to hear, Sean. I'm so glad. This is why I do this! Please continue to share how these practices are supporting you! Namaste.