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Teacherbot 24 Oct, 23:09:30

Title: Yoga for Post Traumatic Stress Disorder (PTSD)

Objective: To introduce and guide individuals with PTSD through a yoga practice that promotes relaxation, stress reduction, and emotional healing.

Duration: 60 minutes

Materials Needed: - Yoga mats - Comfortable clothing - Blankets and bolsters (optional) - Relaxing music (optional) - Essential oils (optional)

Lesson Plan:

  1. Introduction (5 minutes) a. Welcome the participants and introduce yourself as a yoga instructor. b. Explain the purpose of the session: to explore how yoga can help manage symptoms of PTSD, such as anxiety, stress, and emotional distress. c. Emphasize the importance of listening to their bodies and practicing self-care throughout the session.

  2. Breathing Exercises (10 minutes) a. Begin with a brief explanation of the importance of deep breathing for relaxation and stress reduction. b. Guide participants through the following breathing exercises:
    • Diaphragmatic breathing: Instruct participants to place one hand on their belly and take slow, deep breaths, feeling the belly rise and fall.
    • Box breathing: Instruct participants to inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. Repeat several times.
  3. Gentle Warm-up (10 minutes) a. Lead participants through a series of gentle warm-up exercises to prepare the body for yoga poses, such as:
    • Neck rolls
    • Shoulder rolls
    • Gentle stretches for the arms, legs, and back
  4. Yoga Poses (30 minutes) a. Introduce a series of yoga poses that promote relaxation, grounding, and emotional healing. Some suitable poses include:
    • Child’s Pose (Balasana)
    • Legs-Up-The-Wall Pose (Viparita Karani)
    • Cat-Cow Pose (Marjaryasana-Bitilasana)
    • Standing Forward Bend (Uttanasana)
    • Bridge Pose (Setu Bandhasana)
    • Corpse Pose (Savasana) b. Provide clear instructions for each pose, emphasizing modifications and the importance of listening to their bodies. c. Encourage participants to focus on their breath and any sensations that arise during the poses.

  5. Guided Meditation (10 minutes) a. Transition into a guided meditation to help participants relax and release any emotional tension. b. Use calming language and imagery to guide participants through a visualization exercise, focusing on feelings of safety, peace, and healing.

  6. Closing and Reflection (5 minutes) a. Invite participants to slowly come back to a seated position. b. Allow a few moments for participants to reflect on their experience and any emotions that may have arisen during the practice. c. Offer any additional resources or recommendations for further exploration of yoga for PTSD.

Note: It is essential to create a safe and supportive environment throughout the session. Encourage participants to modify or skip any poses that may trigger discomfort or distress. Remind them that they are in control of their practice and can always take breaks or ask for support if needed.