Holistic Self Trust Guide: Somatic Yoga for Empowered Living

What is yoga?

This essay (which is attached as a PDF file) is an in-depth exploration of what yoga truly is, beyond common misconceptions. Yoga is often reduced to physical postures, but its essence is far deeper—rooted in philosophy, breathwork, meditation, and self-inquiry. Understanding its full scope is essential, as misleading portrayals can discourage people from engaging with the practice.

This is a long essay that may take time to digest, so feel free to return to it as needed. I also would like to use this opportunity to express the foundations of my somatic practice, which is deeply influenced by the structures of Hatha Yoga—the practice I was first trained in before expanding into somatic movement. By exploring these roots through this research and inquiry into 'what is yoga?', I hope to provide clarity on the beautiful depths of yoga and how it informs my approach to movement, awareness, and healing.

Attached to this section/lecture, I’ve included my research on the 'History Of Yoga'. It is an in-depth essay, that may take time to digest, And I recommend that you do read it so that you can have a strong sense of knowledge of the origins of Yoga, and how it has evolved.

Spoiler alert! Modern day 'Yoga' as we know it today, has only existed for the past century!

Please take your time, and don’t feel like you need to read it all in one go. You can come back to it at any time. Towards the end, I talk about how the form of 'accessible yoga' has developed, and I draw on important themes and poignant times in history throughout, in aim to map the timeline of events that have created yoga as we know it today.

Take your time to digest this information at a pace that is suitable for you.

The Benefits of Yoga for the Nervous System

Yoga has profound effects on the nervous system, helping to regulate stress responses, enhance relaxation, and improve overall well-being. Through breathwork, movement, and meditation, yoga engages both the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches of the autonomic nervous system, promoting balance and resilience.

1. Activating the Parasympathetic Nervous System (PNS)

Practices such as slow, controlled breathing (pranayama), gentle movement, and meditation stimulate the vagus nerve (or otherwise known as the wondering nerve), which activates the PNS. This helps lower heart rate, reduce blood pressure, and shift the body into a state of deep relaxation (Brown & Gerbarg, 2005).

2. Reducing Stress and Cortisol Levels

Chronic stress keeps the body in a heightened fight-or-flight state, leading to increased cortisol production. Yoga has been shown to significantly reduce cortisol levels, helping to alleviate stress, anxiety, and symptoms of burnout (Pascoe & Bauer, 2015).

3. Enhancing Nervous System Plasticity

Regular yoga practice can improve neuroplasticity—the brain's ability to adapt and reorganise itself. Meditation and mindful movement strengthen the prefrontal cortex (responsible for emotional regulation and decision-making) while reducing activity in the amygdala, which processes fear and stress (Tang, Hölzel, & Posner, 2015).

4. Supporting the Enteric Nervous System (Gut-Brain Connection)

The nervous system extends to the gut, influencing digestion and emotional well-being. Practices like diaphragmatic breathing and twists can stimulate the enteric nervous system, improving digestion and reducing symptoms of irritable bowel syndrome (Sivaramakrishnan et al., 2019).

5. Regulating the Balance Between Alertness and Relaxation

Through a combination of Hatha Yoga postures (asanas) and Somatic movement, the body learns to transition between states of tension and relaxation, increasing overall nervous system adaptability. This balance is key for improving resilience against stress and nervous system dysregulation.

By integrating yoga into daily life, we can cultivate a more regulated, adaptable nervous system, leading to better (and more sustainable) physical, emotional, and mental health.

References

• Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression. Journal of Alternative and Complementary Medicine, 11(2), 189-201.

• Pascoe, M. C., & Bauer, I. E. (2015). A systematic review of randomised control trials on the effects of yoga on stress measures and mood. Journal of Psychiatric Research, 68, 270-282.

• Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.

• Sivaramakrishnan, D., Fitzsimons, C., Kelly, P., Ludwig, K., Mutrie, N., & Saunders, D. H. (2019). The effects of yoga on stress, anxiety, and depression in women. International Journal of Preventive Medicine, 10(1), 73.

Props can intuitively be used to help support an individual during a practice. Sometimes, people prefer to not use props in fear of being seen as incapable, but I'd like to reassure you that props are used to support the body by all sorts of people with varying needs, and sometimes, they can help us go deeper into a posture, and further challenge us.

Seated postures in yoga are designed to promote stability, grounding, and deep abdominal breathing. However, individual needs vary, and modifications using props—such as chairs, blocks, pillows, and blankets—can provide essential support. These props help ensure comfort, enhance meditation, and allow for a deeper practice of posturess.

For those with contraindications like leg or back pain, a wall can offer additional support, and elevating the sit bones with a block or pillow helps align the hips above the knees for optimal posturural alignment. Also, lying in a constructive rest pose (with knees bent and falling in towards each other) can help ease off pressure and support any lower back twinges.

*Don't worry if you don't have blocks, or bolsters - you can swap these for anything you do have, like books, and pillows! 

P.s. i teach with conscious awareness around inclusive instruction: whether that's by using detailed verbal description or incorporating freeing movements and practices that are available to everybody, I aim to teach and share information in a way that as many people as possible can apply.

Why Learn About the Body?

The human body is the vessel we live in for the rest of our lives—an extraordinary system of intelligence, rhythm, resilience, and regeneration.

Understanding the basics of anatomy, physiology, and concepts like neuroplasticity isn’t just for scientists or health professionals—it’s a form of empowerment. When we begin to see how our breath affects our brain, or how the nervous system governs our sense of safety, we start to experience yoga not just as a movement practice, but as a way to live more connected and consciously.

This awareness is especially vital in embodied practices like yoga, where the body is not a separate object but a sacred map of sensation, memory, and transformation.

“To know the body is to honour the miracle of being alive.”

If this extract sparks your curiosity, why not go deeper? Take up a basic anatomy and physiology course and explore the incredible wisdom your body holds.

Our bodies are designed not only to move, breathe, and feel—but to protect us. Even the very architecture of our bones—like the evolution of our ribcage—developed to shelter and safeguard our vital organs, like the heart and lungs. That’s how deeply our body is always working for us.

What is Anatomy & Physiology?

Anatomy is the study of structure — the bones, organs, tissues, and systems that create the architecture of our bodies.
Physiology is how these parts work together — the dance of function, breath, circulation, thought, and response that keeps us alive and adapting.

You could say: anatomy is the what, physiology is the how.
Together, they help us understand the miracle of embodiment — this home we live in every single moment for the rest of our lives.

The Brain: A Universe Within

There is a cosmos inside of us — and the brain is its star system.

Our brains have evolved from reactive to rational, developing greater capacity for reflection, creativity, and compassion. The frontal lobe, located at the front of the brain, governs reasoning and decision-making. As we age, this area matures, helping us process life with more awareness.

Each lobe plays its part:

• Frontal lobe: reasoning, planning, movement

• Parietal lobe: touch, spatial awareness, pain perception

• Temporal lobe: sound, language, memory, emotion

• Occipital lobe: sight (found at the back of the head)

• Cerebellum: balance, coordination, motor skills

• Medulla: bridges the brain and spinal cord, controlling heart rate and breath

The Nervous System & Neuroplasticity

The nervous system is our body's internal communication highway. It connects the brain, spinal cord, and nerves to every part of the body.

It has two major branches:

• Central Nervous System (CNS) – brain + spinal cord

• Peripheral Nervous System (PNS) – all other nerves

And two primary states within the autonomic nervous system:

• Sympathetic: fight, flight, freeze (high alert)

• Parasympathetic: rest, digest, restore

Yoga gently invites us into the parasympathetic state — calming our systems and rebalancing our internal world.

Neuroplasticity is the brain’s ability to rewire itself. The belief that "we can't change" is outdated science. Neural pathways — the roads our thoughts and habits travel — can be reprogrammed with awareness and repetition.

“Neurons that fire together, wire together. Attention is your superpower.” — Dr. Tara Swart

Yoga, the Brain & Healing

Practices llikr yoga, meditation, and sound healing lay down new motor neural pathways — especially through slow, mindful movement. Every time you practice, you’re shaping your nervous system. Yoga is not just a stretch — it’s a rewiring.

Yoga Nidra, a deep yogic sleep state, takes us into theta and delta brainwaves — states linked to healing, memory integration, and subconscious reprogramming.

Polyvagal Theory & Trauma Awareness

Polyvagal Theory, developed by Dr. Stephen Porges, helps explain how our nervous system responds to safety and danger.

• When we feel safe, we access connection, creativity, and healing.

• When we sense threat, our body shifts into protection (fight/flight/freeze).

The vagus nerve — the longest cranial nerve — is the communication line between brain, heart, and gut. It plays a central role in regulating our emotional state and can be toned through breath, humming, chanting, and gentle movement.

Co-regulation — the presence of others who are calm — helps restore safety in the body, especially when recovering from trauma.

Breath & the Diaphragm

The diaphragm is a dome-shaped muscle at the base of the lungs, attaching along the lower ribs and lumbar spine.

When we breathe deeply — especially into the back of the lungs — we access more oxygen, tone the vagus nerve, and can then work towards inviting the body into stillness.

Skeleton & Alignment

Our skeleton provides the structure from which movement flows. The spine is divided into five regions: cervical, thoracic, lumbar, sacral, and coccygeal. The cervical spine consists of 7 vertebrae (C1-C7) in the neck. The thoracic spine has 12 vertebrae (T1-T12) in the upper back, and the lumbar spine has 5 vertebrae (L1-L5) in the lower back. The spine, with its cervical (C1–C7), thoracic, lumbar, sacral and coccyx sections, holds our central axis. In yoga, this is often referred to as the midline — a grounding anchor we return to again and again.

Yoga & Cardiovascular Endurance

Movement practices like flow-based yoga support cardiovascular endurance — improving heart health, circulation, and oxygen uptake. Yoga also boosts flexibility, lubricates joints, and maintains muscular elasticity.

The Overload Principle explains how the body adapts through progressive challenge. Gentle, consistent effort builds resilience in body and mind alike. So not all stress is bad! The body needs stress to build resilience.

Fascia: The Web Within

Fascia is the connective tissue wrapping muscles, bones, and organs — a continuous inner web. It responds to tension, stress, hydration, and movement. Yoga, with its mindful stretching, helps release stuck energy and increases mobility within this matrix.

Glossary of Key Terms (Simplified)

• Neural pathway: a route that electrical signals travel in the brain

• Neurotransmitter: chemical messengers that help neurons communicate

• Myelin sheath: the coating that speeds up messages along neurons

• Axon: carries the message from one nerve to the next

• Dendrites: receive incoming signals

• Sensory neurons (afferent): carry signals from body to brain

• Motor neurons (efferent): carry signals from brain to muscles

• Cerebral cortex: outer brain layer for consciousness, thinking, memory

• Corpus callosum: connects the brain’s left and right hemispheres

• Homeostasis: the body’s constant effort to balance itself

• Receptors: special cells that detect changes (e.g., touch, light, heat)

• Stimuli: the changes that trigger a response (e.g., hot surface)

✨ Final Words

We are not fixed.
We are not broken.
We are always becoming.

Yoga brings us into a dialogue with the body — a sacred conversation. As you learn more about the beautiful complexity of your inner world, remember: there’s a whole universe inside of you, and you are both its explorer and its artist.

A guided framework for healing using the chakra system

The word chakra comes from the Sanskrit language and translates to "wheel" or "vortex." In the context of energy and spiritual practices, chakras are described as spinning wheels of energy located along the spine, forming part of the subtle or energetic body rather than the physical one. While not anatomically visible, they serve as symbolic and energetic reference points to help us understand and navigate emotional, physical, and spiritual well-being.

Exploring the chakras requires patience, reflection, and openness to self-awareness. This framework can support understanding of imbalances and guide individuals in restoring harmony and vitality. For instance, the Root Chakra(Muladhara) relates to our sense of safety, stability, and survival, and is commonly used to support grounding and connection to the earth.

The Seven Major Chakras

1. Root (Muladhara)

   • Location: Base of the spine

   • Element: Earth

   • Color: Red

   • Themes: Grounding, stability, survival, physical identity

   • Organs/Senses: Legs, feet, bones, large intestine; sense of smell

2. Sacral (Svadhisthana)

   • Location: Lower abdomen, below the navel

   • Element: Water

   • Color: Orange

   • Themes: Emotions, pleasure, creativity, sexuality

   • Organs/Senses: Reproductive organs, kidneys, bladder; sense of taste

3. Solar Plexus (Manipura)

   • Location: Upper abdomen, stomach area

   • Element: Fire

   • Color: Yellow

   • Themes: Power, confidence, willpower, self-esteem

   • Organs/Senses: Digestive organs, pancreas; sense of sight

4. Heart (Anahata)

   • Location: Center of the chest

   • Element: Air

   • Color: Green

   • Themes: Love, compassion, connection, forgiveness

   • Organs/Senses: Heart, lungs, thymus; sense of touch

5. Throat (Vishuddha)

   • Location: Throat area

   • Element: Ether (Space)

   • Color: Blue

   • Themes: Communication, truth, self-expression

   • Organs/Senses: Throat, thyroid, vocal cords; sense of hearing

6. Third Eye (Ajna)

   • Location: Between the eyebrows

   • Element: Light

   • Color: Indigo

   • Themes: Intuition, perception, insight, imagination

   • Organs/Senses: Brain, eyes, pituitary gland; extrasensory perception

7. Crown (Sahasrara)

   • Location: Top of the head

   • Element: Thought/Consciousness

   • Color: Violet or White

   • Themes: Spirituality, unity, enlightenment, divine connection

   • Organs/Senses: Pineal gland; universal consciousness

In Summary

Chakras provide a symbolic framework for exploring and understanding the energy body. Each chakra corresponds to different aspects of our physical, emotional, and spiritual experience, and is associated with particular colours, elements, organs, senses, and states of being. This framework can support practices such as meditation, breathwork, movement, visualisation, and the use of crystals—like rose quartz for the heart chakra—to help bring awareness and balance to one's inner landscape.

Ultimately, working with the chakras can support a sense of alignment, clarity, and empowerment on the path of personal and spiritual growth.

Our Most Powerful Tool

Prana, meaning 'life force' is the vital force for all beings. With correct utilisation of breath, we can amplify all of the bodily systems; Our breath can not only help circulate our blood, but it can also help operate the working of our digestive system, and our respiratory system, meaning that it helps boost our immune system, preventing or maybe even, curing dis-eases, or ill health.

The Evolution Of Oxygen

It's important to highlight that evolution doesn't always mean that things have progressed for the better. "Today, the human body is changing in ways that have nothing to do with survival of the fittest. Instead, we are adopting and passing down traits that are detrimental to our health.” This concept is referred to as 'dls-evolution' by Daniel Leberman, in James Neston's book, 'Breath'.

When we are anxious, or stressed, we tend to be in the sympathetic nervous system (fright or flight); And a lot of our breath may feel that it is stuck in and around our upper chest area. When shallow breathing is restricted to the upper chest area, only a small amount of oxygen permeates the blood vessels of the air sacs (due to a small amount of air entering the lungs). This is where the importance of the diaphragm and diaphragm breathing is useful and vital to help circulate our blood to enable feelings of calm and balance. The breath isn't quite as simple and straightforward as it seems, and our bodies work extremely hard to generate breath through and from our respiratory system. The lungs house the heart, and are responsible for absorbing oxygen and transferring it into the blood stream. When breathing out, the lungs also release the waste gas, carbon dioxide out of the bloodstream. The 'Tracea' (windpipe), helps regulate the breath in and out of your lungs. The 'Tracea' is divided into airways called 'Bronchi', which branch off into smaller and smaller airways. At the end of these airways are tiny air sacs called alveoli. This is where gas exchange happens. And with our intricately constructed thoracic cage, protecting and caging our lungs and heart, it is pretty outstanding to learn the way in which our respiratory system works to keep us alive. As we get to know our bodily systems more, we become more mindful of the ways in which we live. The simple understanding and knowledge of the respiratory system for example, can help us realise what a miracle it is to be human, here, and alive.

"The gift of life is keeping me alive". (The Magic, Rhonda Byrne, 2012).

Yogic Breathing

Yogic breathing in particular, only focuses on breathing in and out through the nostrils, rather than the mouth. In pranayama, there are four stages of breath which are:

1.Puraka (Inhalation)

2.Kumbacha (Pause)

3.Retraka (Exhalation)

4,Kombacha (Pause).

The pauses we take when breathing are natural, and with more practise, we can become more conscious of the way we distribute our breath. When bringing the energy and breath upwards we can hold the breath for a pause at the top, and in this moment, our core tends to be tucked and engaged, with our abdomen deflated. When we bring this energy back down to our base/ root, our abdomen area will deflate. Thinking about our breathing with conscious effort, can be very calming and soothing for our minds.

*In the ‘Harnessing Your Ultimate Power - The Breath’ section and ‘Exploring Meditation’ section you will find a series of practical breath exercises, techniques and meditations, where you can apply this knowledge of breath.

“Breath, as if your breath is breathing in waves, as if you’re moving through water. When you're moving through water, you can't rush.”

Building Energy Within the Body: The Power of Breath

The human body is composed of five energy sheaths (koshas), a concept rooted in Vedantic philosophy and The Upanishads:

1. Physical Body (Annamaya Kosha) – The tangible, physical form (Asana practice).

2. Vital Energy Body (Pranamaya Kosha) – The life force energy (Prana).

3. Mental Body (Manomaya Kosha) – Thoughts and emotions (Manas).

4. Intellectual Body (Vijnanamaya Kosha) – Wisdom and insight (Vijnana).

5. Bliss Body (Anandamaya Kosha) – The highest state of consciousness (Ananda).

While these koshas work together as an integrated whole, yogic practices primarily focus on the Pranamaya Kosha, or vital energy body. As B.K.S. Iyengar describes in Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate Freedom,
"The koshas are like the layers of an onion or the Russian dolls where one is nested within the other."

The Pranayama Kosha & The Five Vital Energies

Within the Pranamaya Kosha, five major pranas regulate our internal energy, a framework derived from Ayurvedic and yogic traditions:

• Prana – Governs respiration and the heart.

• Apana – Controls elimination and downward energy.

• Samana – Manages digestion and assimilation.

• Udana – Supports speech and spiritual growth.

• Vyana – Circulates energy throughout the body.

Harnessing the Power of Breath

Pranayama, or yogic breathing, is a method of purifying and balancing the body's systems, enhancing vitality and well-being. Scientific research supports its benefits, showing that pranayama:
✔ Supports the respiratory and metabolic systems (Jerath et al., 2006).
✔ Purifies and oxygenates the blood, improving circulation (Brown & Gerbarg, 2005).
✔ Alleviates anxiety, stress, and tension-related discomfort (Sengupta, 2012).
✔ Enhances posture, focus, and body awareness.

Conclusion: Breath as the Thread of Life

Breath, or prana, is the unifying force connecting the koshas. Rooted in yogic and Ayurvedic traditions, breathwork remains an accessible and powerful tool for self-healing, balance, and resilience in daily life.

"Breath is the bridge which connects lift consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again". - Tich Nhat Hanh

Recommended Reading on Breath & Pranayama

1. Breath: The New Science of a Lost Art – James Nestor: A fascinating exploration of how breathing impacts health, longevity, and overall well-being, backed by science and ancient wisdom.

1. Breath In, Breath Out: The Power of Conscious Breathing – Dr. Stuart Sandeman: A practical guide to using breathwork for mental clarity, stress relief, and emotional resilience.

Nudi Shudana or Anuloma Viloma - Alternate nostril breathing

This technique helps bring the mind to a calm state, balancing both hemispheres, left and right of the brain, and can be nicely complimented with the Ocean breath.

Alternate nostril breathing may be useful to incorporate or add into an evening practice to enable a calm and refreshed mind. It is also useful in stressful and anxious times.

How to: Bring the index and middle finger up to your third eye, or the centre, in between both eyebrows.

Leave the thumb hanging off one side of the nose and the ring finger below and off/away from the other.

Breathe in through your left nostril, close that nostril, and then breathe out through your right. Breathe in through your right, close that nostril, then breathe out through your left.

Repeat, and add a pause in between.

The luna (Ida) and sun (Pingala) breath

The luna and sun breath Is similar to the alternate nostril breathing.

Ida: Feminine energy (left nostril), represents calming energy.

Breathe in through the left and out through the right. Repeating, breathing in through the left and out through the right.

Pingala: Masculine energy (Right nostril), activates or represents energising energy.

Breathe in through the right and out through the left. Repeating, breathing in through the right and out through the left.

P.s. The masculine & feminine terms are debatable. If you prefer (as i do), I like to refer to the sun and luna energies, which is more inclusive in terms of language.

Square breathing

4 + 4 + 4 + 4

Square breathing can be incorporated easily into our daily lives by choosing a square object in sight (or feel) and breathing in for a count of 4 on one side, then following it around, by retaining for 4 on the next side, exhaling for 4, then pausing again on the last side of the square shape or object.

This helps calm a racing heart and aims to create a sense of calm in the mind.

Shining skull breath may be beneficial to add into a morning practice or in the afternoon to increase energy.

It is a cleansing and warming breath, so it should be exercised before the practise.

How to Practice Kapalabhati (Skull Shining Breath)

1. Sit tall with a straight spine, hands resting on your knees.

2. Take a deep inhale through the nose.

3. Exhale forcefully through the nose by contracting the lower belly, letting the inhale happen naturally.

4. Continue with rapid, rhythmic exhales (start with 20-30 rounds).

5. Finish with a deep inhale and exhale, then return to natural breathing.

Tip: Avoid if pregnant, have high blood pressure, or respiratory issues.

Bastrika - Bellows breath

This breath helps energise the body, increases alertness, and clarify in the mind. How to: Same as Kapalabati but with more slower, deeper, and shallow breaths. This is a fun one to practise to release tension, stress, and toxins. It also helps to stimulate the upper chest and throat.

How to: Sit with legs uncrossed, bring your hands forward, and arch your spine, almost as if you're going into Cat pose. Then bring your chin down, and the tounge out, breathing out as if you're screaming quietly with your breath.

Bee’s Breath (Bhramari) & Cooling Breath (Sitali/Sheetali)

These pranayama techniques help regulate the nervous system and cool the body, each offering unique benefits.

1. Bee’s Breath (Bhramari)

A calming breath that soothes the mind, reduces anxiety, and enhances focus.

How to Practice:

1. Sit comfortably with eyes closed.

2. Inhale deeply through the nose.

3. Exhale while making a soft humming sound like a bee.

4. Repeat for several rounds, feeling the vibration soothe the nervous system.

2. Cooling Breath (Sitali/Sheetali)

Ideal for hot weather, this breath cools the body, lowers blood pressure, and reduces fatigue.

How to Practice:

1. Curl your tongue into a tube (or press the tongue to the roof of the mouth if unable).

2. Inhale deeply through the rolled tongue or slightly parted lips.

3. Close your mouth and exhale slowly through the nose.

4. Repeat for a few minutes to feel its cooling effect.

Both techniques are powerful tools for relaxation and emotional balance.

Understanding Meditation

This essay (attached) explores meditation in depth, covering: what it is, the different types of meditation, and its role in managing chronic pain and stress to name a few of the themes. A key focus is Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) and its influence on Mindfulness-Based Cognitive Therapy (MBCT) in clinical settings, particularly for mental health and pain management.

Since meditation is a vast and nuanced subject, I encourage you to take your time reading and absorbing the information. Whether you're new to meditation or looking to deepen your understanding, this essay offers insights into its many benefits and applications.

Trataka (Gazing Meditation)

Trataka is a meditative practice that strengthens the eye muscles, enhances concentration and memory, and can help with sleep disturbances like insomnia and nightmares. It also supports emotional release, particularly around vulnerability, making it an intense yet calming technique.

Benefits:

• Strengthens eye muscles and improves focus

• Enhances memory and concentration

• Aids sleep by easing insomnia and nightmares

• Encourages emotional release and self-awareness

• Can be practiced alone or with another person

How to Practice:

1. Choose a focal point – a candle flame, mandala, mirror, or another person's eyes.

2. Gaze at the flame (or chosen object) without blinking, focusing on the aura around it.

3. Blink if needed, then close your eyes briefly before opening them again.

4. Combine with deep breathing to deepen concentration and relaxation.

5. If practicing with another person, they can guide the meditation with eyes closed.

6. Modify if needed – those uncomfortable with direct eye contact can gaze between the brows, visualise a candle, or soften the gaze. And please have someone with you if you have low vision or no sight, to help guide you - you can still take part in this practice if you are blind - you can envision the flame and be near it's warmth, within the visualisation within your mind's eye. Please have someone with you to help guide you and kee you safe if you're working with a real flame.

Considerations:

• Not recommended for those with light sensitivities, but you can assess if it would be suitable for you. Also, you don't have to be directly looking at the flame, and focus on the area around it.

• If discomfort arises, close your eyes and return when ready.

Somatics Explained

Somatics is another form of language for the body to be heard ad moved into, for needs to be met—the whisper beneath the mind’s chatter, the memory held in muscle and breath. It is movement not imposed, but invited; an unraveling, a return.

It is where movement meets awareness, where sensation becomes the teacher. Each stretch, each pause, each trembling or shaking release is a story told by the body—sometimes of tension long-held, sometimes of freedom rediscovered.

At its core, somatics prioritises internal sensation over external form, cultivating deep body awareness and nervous system regulation. By integrating this approach into yoga, the practice becomes an explorative experience, making movement adaptive, intuitive, and healing. Dr. Gabor Maté, in When the Body Says No, reminds us that the body speaks what the mind dares not voice. Somatics honours this truth, offering a pathway to release stored tension and reconnect with innate wisdom.

In trauma-sensitive and therapeutic spaces, somatic movement provides refuge, guiding the nervous system toward safety and dissolving patterns of bracing and holding. Through micro-movements, breathwork, and mindful awareness, it fosters, encourages and promotes agency, resilience, and holistic healing.

To move somatically is to move with reverence. To reclaim presence and learn to empower ourselves.

The Importance of Shaking for Somatic Release
(with reference to Peter Levine and embodied healing)

In the natural world, animals instinctively shake after a threat has passed. This spontaneous discharge of energy allows their nervous systems to reset, completing the fight-flight-freeze response and preventing trauma from becoming trapped in the body. As trauma specialist Dr. Peter Levine observed, "Animals in the wild are rarely traumatized, despite routinely facing life-threatening situations. They utilize innate mechanisms to regulate and discharge the high levels of energy arousal associated with survival responses" (Levine, 1997, Waking the Tiger: Healing Trauma).

In contrast, many of us—particularly in Western and urbanized cultures—have been taught from an early age to suppress these natural physical responses. We receive quiet but powerful messages to stay still, to “keep it together,” or to “not make a scene.” These social norms often inhibit our body’s innate capacity to shake, tremble, cry, or move in ways that release tension. Over time, this suppression can lead to a build-up of unprocessed stress and trauma, which may manifest as chronic pain, emotional numbness, anxiety, or fatigue.

Somatic practices, including intentional shaking, gentle movement, and breath-led release, help reconnect us with these instinctual pathways. For individuals living with disabilities, chronic conditions, or sensory differences, these practices can offer a unique and accessible route to self-regulation and embodied empowerment—often beyond what is available through purely cognitive or verbal therapeutic approaches.

In trauma-informed yoga, sound therapy, and somatic movement sessions, inviting safe, supported shaking or micro-movements can be deeply healing. When the body is given permission to move without judgment, it begins to unwind stored tension organically. As Levine writes, “The body is the portal through which trauma can be transformed” (Levine, 2010, In an Unspoken Voice). In this way, shaking becomes not just a release, but a reclamation of the body’s wisdom.

References:

• Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.

• Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

Chair yoga isn’t just for those with limited mobility—it’s a fantastic way for desk workers to improve circulation, relieve tension, and cultivate presence, all without leaving their chair.

This 22-minute session keeps you seated the whole time, but in other chair yoga practices, you can explore poses both on and off the chair, adapting mat-based movements to suit your needs. It’s a fun, low-effort way to bring mindful movement into your day—no mat required!

The Power of Guided Visualisation

How It Works:

• The brain responds to imagined experiences almost the same way it does to real ones.

• What you visualise, your nervous system registers as if it’s actually happening.

• This makes visualisation a powerful tool for healing, focus, relaxation, and motivation.

Why It’s Powerful:

• Can reduce stress and promote calm.

• Helps rewire negative thought patterns through positive imagery.

• Useful for goal-setting, pain management, and emotional balance.

What is Yoga Nidra?

Yoga Nidra, often referred to as ‘yogic sleep,’ is a guided meditation practice that brings the body into a deep state of relaxation while keeping the mind alert. Unlike traditional meditation, where you actively focus, Yoga Nidra allows you to enter a hypnagogic state—a space between wakefulness and sleep—where profound restoration can occur.

One of the most fascinating facts about Yoga Nidra is that just 30 minutes of practice is said to be equivalent to approximately two hours of deep sleep (Kumar, 2017). This is because it allows the body and mind to reach a state where stress hormones decrease, the nervous system resets, and deep healing takes place.

During a session, you lie down comfortably and follow the voice of a guide who leads you through different stages of awareness, breath focus, and visualisation. It is accessible to everyone, regardless of experience level, and requires no physical movement—making it a powerful tool for those experiencing fatigue, stress, or burnout.

The Benefits of Yoga Nidra

Yoga Nidra has a profound impact on mental, emotional, and physical well-being. It is particularly beneficial for those struggling with fatigue, burnout, and stress, as it provides a deep reset for the nervous system.

• Supports Deep Rest & Recovery: The restorative effects of Yoga Nidra help replenish energy levels, making it especially useful for those who struggle with exhaustion or disrupted sleep patterns.

• Resets the Nervous System: From personal experience, it feels like my entire nervous system has had a ‘spiritual massage’—a deep, soothing reset that helps me process accumulated stress, trauma and tension.

• Reduces Stress & Anxiety: By guiding the body into the parasympathetic (rest-and-digest) state, Yoga Nidra decreases cortisol levels and promotes relaxation, helping to combat the effects of chronic stress (Parker, 2019).

• Helps Process Deep Stress & Trauma: It provides a safe space for emotional integration, allowing the subconscious mind to release stored stress without overwhelming the conscious mind.

• Enhances Focus & Clarity: Emerging from a session feels like hitting a reset button—everything seems clearer, and I feel more balanced, grounded and I feel more in control of my emotional responses to external and internal stressors.

When do I practice Yoga Nidra? & Side Effects

Yoga Nidra is best practiced during the day, ideally in the early afternoon, so that it does not interfere with nighttime sleep. However, some people do use it as a tool to help them fall asleep. Because it puts the body into such a deep state of rest, it can sometimes leave you feeling heavy afterward—this is a natural part of the body processing and integrating the experience. It is recommended to drink plenty of water and be mindful about the rest of your day.

How Yoga Nidra Affects the Brain

Yoga Nidra works by shifting the brain into different states of consciousness, activating deep relaxation and healing.

• Beta (Active Thinking Mode): This is our usual waking state, where the mind is engaged in problem-solving and everyday tasks.

• Alpha (Relaxed & Creative State): As you begin Yoga Nidra, brainwaves slow down, leading to a state of deep relaxation where creativity and intuition increase.

• Theta (Meditative & Dreamlike State): Here, you enter the hypnagogic state, where deep emotional healing occurs, and the subconscious mind becomes more receptive.

• Delta (Deep Sleep-Like State): In this state, the body restores itself on a cellular level, promoting deep rest and rejuvenation (Watson, 2020).

If you’ve ever felt like you’re constantly running on empty, Yoga Nidra offers a simple yet powerful way to rechargeypur inner batteries. It requires no effort—just a willingness to lie down, listen, and allow your body and mind to rest deeply.

Would you be open to trying it?

References:

• Kumar, A. (2017). Yoga Nidra: The Art of Conscious Relaxation. New York: Inner Traditions.

• Parker, J. (2019). The Science of Deep Rest: Understanding Yoga Nidra. London: Mindful Publications.

• Watson, D. (2020). Brain States and Meditation: How Yoga Nidra Affects the Mind. Boston: Holistic Press.

Preparing for Yoga Nidra

• Find a quiet space where you won’t be disturbed.

• Wear loose, comfortable clothing.

• Use a yoga mat, blanket, or bed – lie down flat on your back.

• Support your head, knees, and lower back with cushions if needed.

• Keep a blanket nearby – your body temperature may drop.

• Optionally use an eye mask or scarf to block light.

• Silence your phone or devices.

• Avoid caffeine or heavy meals at least 1 hour before.

? Post-Care After Yoga Nidra

• Take a few minutes to slowly come back to full awareness.

• Drink water or herbal tea to rehydrate.

• Keep movements gentle and avoid rushing into tasks.

• Journal any thoughts or sensations if helpful.

• Rest or go about your day with mindful awareness.

• Try to stay quiet or reflective for a little while, if possible.

Enjoy a 35-minute Yoga Nidra. A deep reset, covering the theme of self-identity, and restoration. A little reset for your mind and body. This guided Yoga Nidra includes background fire place sound effects to further soothe the nervous system with a natural soundscape. This yogic sleep technique aims to calm the nervous system and activates the parasympathetic (relaxation, rest & digest) response, as opposed to the sympathetic response (flight or flight), which can be present and fueled by modern day life and other stressors.