Page 113 - Total War on PTSD

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Uddiyana Bandha – Draw the abdominals below your naval in towards the spine and lift them up underneath the ribcage.
Connect – Noticing a physical connection to the ground, your body and your mind. •Be mindful of the placement of hands and feet
•Be mindful of direction of pelvis in relationship to the spine
•Be mindful of direction and rotation of extremities
•Be mindful of a clear, steady focus and a quiet mind
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•Cultivating an ease of effort regardless of difficulty of posture Types of Asanas – This informs the relationship of the spine and pelvis
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Standing Seated Back Bends
Forward Bends Twists
Arm Balances
Inversions Supine Neutral
Check-in with yourself – Opportunities to notice your breath as you consider
• Awareness – Can you acknowledge and observe your body’s physical abilities and limitations?
• Intention – Can you direct your mental energy to control physical action?
Effort – Can you balance intensity of action with release of strain with no attachment to outcome?
• Mindfulness – Can you actively observe and control the direction of your thoughts?
• Concentration – Can you focus on synchronizing breath and movement?
Words from a Connected Warriors teacher and Veteran below best summarizes how Trauma-Conscious Yoga is an intervention for physical, mental and spiritual health and wellness.
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