Find Your Calm: A Somatic Yoga Practice for Nervous System Relief

For those days when you need a little reset or pause, this somatic nervous system reset is just for you. It’s designed to help both your body and mind come back to center, what’s refered to as homeostasis in the science of yoga. Feel free to sit on a cushion to get started and make yourself cozy.

Shoulder Rolls and Spinal Movement

Begin sitting cross-legged. Take a few exaggerated shoulder rolls, drawing your shoulders up towards your ears, back, and down. Feel the stretch through your shoulders, chest, and upper back as your breath naturally slows. Let these rolls guide you into gentle spinal movement.

Inhale, lead your heart forward as if scooping under a bar, then exhale, lean back, drawing your shoulders behind you. Repeat this a few times, moving like you’re coming up from underwater.

Remember, at any point, you can sigh or make any noise that feels good to release tension. After 2-5 rounds return to an upright seated position with a tall spine.

Core of the Earth Breath

From seated, inhale as you imagine your breath traveling from the fiery center of the Earth up through your spine. Make an “O” shape with your mouth, and exhale, releasing the breath like steam as if dissipating anger. Repeat two more rounds, pulling everything into your center and up, then releasing it outward.

Side Bends with Circular Arm Movements

Inhale and sweep your arms up toward the sky. Exhale, side bend to the right, planting your right hand on the ground while your left fingertips reach up and over. Stay in the side bend as you draw big arm circles with your left arm, letting it flow in a cactus shape or with a long arm. Still in the side bend, inhale as you bring your left hand behind your head. Lift your elbow upward. Exhale, bring your elbow toward your right arm to deepen the side stretch. Repeat this motion, expanding your heart open on the inhale and curling inward on the exhale. Finish by straightening your left arm and shaking it out.

Switch the cross of your legs and repeat the side bend and arm movements on the opposite side.

Push Aways

Bring your palms flat in front of you, elbows bent. Use one hand to press forward while drawing the opposite elbow back, then switch sides quickly. Create a rhythmic motion as you forcefully press the bottom of your palm forward each time. Add an “O” shape with your mouth, releasing steam as you engage your core, pulling the belly button towards spine with each exhale like breath of fire. After about one minute, take a deep inhale and press both hands forward. As you exhale, make fists and pull them in towards your torso as your elbows draw back. Repeat three times, then pause to notice any shifts in your energy.

Tabletop: Knee Circles, Bouncing and Side Stretch

Transition to a tabletop position. Hover your right knee off the ground, keeping it bent, and draw big circles with your knee. Extend your right foot out to the side, toes pointing forward. Inhale into cow pose, arching your back, and exhale into cat pose, rounding your spine. After a few rounds, hover your right foot off the mat and shake it out before tucking your toes on the mat long behind you. Gently bounce into your right heel letting the body rebound as you do so.

Cross your right foot behind you, creating a “C” shape with your torso. Walk your hands diagonally forward to deepen the stretch along the right side body. Breathe deeply, then return to tabletop. Repeat the sequence on the left side.

Thunderbolt Pose and Butterfly Hug

Settle back onto your heels in thunderbolt pose, sitting on a block if needed. Wrap your arms around yourself in a butterfly hug, rubbing your palms along your biceps and triceps. Sway gently side to side if it feels soothing. Gradually make the movements smaller until you reach stillness.

Place your hands over your heart, stacking them as you focus on your breath. Allow yourself to fully settle into relaxation and peace.