FREE Pain and Nervous System Series
Welcome my dearest to my FREE yoga series for pain relief and nervous system regulation.
Here you will find a down to earth and authentic trauma-sensitive teaching style. With gentle, and mindful practices that are designed to reduce stress, anxiety, and chronic pain.
Suitable for all levels, each session guides you through calming breath work, mindful movement, and relaxation techniques to support your body and nervous system.
The practices I am sharing with you I practice myself and have had a huge benefit on my physical and mental health. Enabling me to manage prolonged and debilitating physical pain, as well as my own trauma recovery. With consisitent practice these methods, from yoga asana, to mindfulness techniques, grounding methods, and breath work - all have enabled me to have a more regulated nervous system.
I am so deeply happy and grateful to begin the journey of sharing these practices with you on this page. I hope you enjoy the first few videos in this series… More to come soon.
Blessings,
Gii Nina,
The Stressed Out Yogi.
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Check out my trauma sensitive Yoga Nidras
Welcome to my FREE Pain and Nervous System Support Yoga Series. This series explores up and down regulation of the nervous system. I teach with an authentic and unique trauma sensitive yoga perspective. Having many of the symptoms myself from long term chronic pain, to intense fear, anxiety and the effects of long term trauma. These psychology and yoga informed methods have been the perfect trauma recovery tools for myself and over the years I have developed a deep love and passion for somatic trauma healing through yoga practices.
These practices promote nervous system regulation and my offering is to share them in a down to earth and accessible way. However, if you’d like a more personalised 1:1 Yogic approach to your practice please do book a FREE private 1:1 consultation with me where you’ll also get your first session completely FREE.
All movements in these practices are adaptable and you are encouraged to listen to your body and skip or modify anything that doesn’t feel safe and take things at your own pace. I too, often come down to the mat for some down regulation during more up-regulating classes that I attend.
This is your practice and I am your guide, all practices are optional. Please always move within your comfort range and do not force yourself into any posture where you feel any discomfort.
These sessions are educational and trauma-sensitive and not a substitute for medical advice.
Blessings,
Gii Nina,
The Stressed Out Yogi.
Bilateral Stimulation • Sama Vritti Breath • Deep Stretching •
This 30 -minute trauma-sensitive practice combines bilateral stimulation, equal ratio breathing (Sama Vritti), and gentle deep stretching to support nervous system down-regulation.
Designed for those living with chronic stress, anxiety, or persistent pain, this session focuses on creating internal safety through rhythm, predictability, and paced breath. The bilateral elements support cross-pattern awareness and grounding, while the equal-count breath encourages steadiness and autonomic balance.
Rather than pushing into intensity, this practice invites you to explore sensation with curiosity and control.
Mindful Movement • Humming Bee Breath • Swaying • 30 Minutes • Belly Breath • Up and Down Regulation
This 30 -minute trauma-sensitive session helps you explore both activation and settling in your nervous system. The combination of movement, breath, and rhythm encourages internal steadiness while supporting awareness and choice. Rather than forcing calm or intensity, the focus is on building flexibility, safety, and self-trust.
Camel Pose Exploration • Rooting Locust Pose • Grounding Breath work • Compassion Focus • 35- Minutes Heart Centred Practice
This 35- minute trauma-sensitive heart-opening practice gently explores back bending through explorative Camel Pose & a little bit of up-regulation with Locust Pose, followed by a grounding breath work practice combined with affirmations to bring your conscious awareness into the body & the present moment with a compassion-focused integration.
Heart openers can be energising, exposing, and emotionally evocative. In this session, we approach them with choice, pacing, and psychological safety.
Rather than pushing into depth, we explore capacity, agency, and internal awareness.
35- Minute Trauma-Sensitive Hip Opening Practice
Cow Face • Square Pose • Butterfly • Deep Passive Holds + Mindfulness to End
This trauma-sensitive hip opening practice explores deep, passive shapes to support down-regulation and mindful awareness.
The hips often hold protective tension patterns, particularly for those living with stress, anxiety, or trauma history.
In this session, we approach slightly longer holds with choice, pacing, and clear guidance — prioritising safety over intensity.
Rather than “releasing,” we’ll focus on capacity, observation, and nervous system settling.