Short trauma-informed breaks for home or work to calm the nervous system using breath and movement. Video/audio/handouts to use and to share.

Please contact greentreeyoga@comcast.net with questions. (801) 656-7885 (Yael) More ideas on the book: Building Safety.

drawing by boy from burmese refugee camp with PTSD, now in UT,' yoga makes me feel good in my heart.

These simple stretching and breathing breaks are not medical advice. Please check with your healthcare provider if you have any questions about someone’s ability to do simple stretching and breathing.

cover of book building safety with trauma-informed yoga by Yael Calhoun

(2:17) 3 Shoulder Rolls Back/’Feel the Breath’

(2:41) Seated Cat/Cow; ‘Finger Press Breath’

(2:19) ‘Shifting Breaths’

(3:27)) ‘Tip-to-Toe’ Stretch/’Finger Stretch Breath’

(4:07) Cat/Cow and Seated Twist

(4:19) ‘Shifting Breaths with Balance’ & ‘Open/Close Breath’

(5:00) ‘Tip-to-Toe Stretch/ The Chair Flow Balance/’The Wave Breath’

(5:28) Wide-Legged Add On/’Goal Post Breathing’/ ‘It’s a Wrap Breathing’

(5:31) Eagle Pose & ‘Choose a Breathing Pattern’

(5:00) Tree Pose & ‘Choose a Breathing Pattern’

Make a Plan … If you like, choose one breath to do later when you want to change how you are feeling. Practice 3 to 5 breaths, choosing your breathing patters. A longer breath in can be energizing. A longer breath out can lower blood pressure.

2. Then choose on stretch to do.

You now have a 2-minute plan to use later or to teach someone!