Release Stress and Trauma – Simple Yoga Exercise

Release Stress and Trauma

Tremor, also called shaking, can be used to release stress and trauma.

Here are few simple steps to induce tremor using an easy yoga exercise.

  1. Fatigue your muscles with a physical activity you enjoy (run, bicycle ride, or a yoga class);
  2. Lie on your back in a Reclining Bound Angle Pose, also called Cobbler Pose or Supta Baddha Konasana in Sanskrit, on a yoga mat:
    • Sole of your feet together;
    • Knees drop to the sides;
    • Try to keep your lower back in contact with the floor;
    • Place your arms along the sides of your body and your palms facing up;
    • Relax your shoulders;
  3. Lift your pelvis up and hold your pelvis up for a minute;
  4. Bring your hips down and notice the natural opening of your hips;
  5. Bring your knees a little closer – about 1 or 2 inches closer;
  6. Hold for 2 minutes;
  7. Let the vibrations rock your body;
    • It is possible to feel agitated;
    • You could feel your body temperature increasing;
    • Emotions may arise as we tend to store emotions in our muscles;
    • Acknowledge that your body is doing what it should do;
    • Let go of control;
    • Resist the temptation of looking at your legs and focus on the tremors;
  8. Remember that you are in a safe place and in a controlled environment;
  9. Most importantly you can free yourself from the exercise by placing the soles of the feet on the floor or by strengthening your legs;
  10. After 2 minutes, assess the sensations on a scale of one to ten – one meaning you are not feeling anything at all and ten meaning you can’t hold the exercise anymore. You will aim for a seven;
    • Fine tune by closing or opening your knees;
  11. You can decide to stay longer or end the exercise at any moment if the tremors get to intense or uncomfortable;
  12. When you bring your feet to floor you might still feel the vibrations in your legs;
  13. Close your eyes and enjoy the stillness;
  14. You should close the Exercise with a guided meditation to increase the benefits of the practice.

Feel free to repeat this induced shaking to release stress and trauma whenever needed.

X