Beginner’s guide to yoga and calisthenics training: calm your nervous system and ease PTSD
If you’re looking for an easy entry into training without a gym membership or time-consuming routines, yoga and calisthenics are perfect. These exercises can be done at home with little to no equipment and help manage stress, anxiety, and PTSD symptoms.
Core yoga principles
Focusing on the foundation aspects of yoga will help you connect your body and mind, especially through posture and breathwork:
Posture (Asana): This involves becoming aware of how we hold our bodies in various activities and moods. Often, we adopt poor postures, like slouching while sitting, which can negatively affect our physical and mental well-being. Start by noticing your body’s alignment and practice holding yourself in a centered position.
Breathwork (Pranayama): Our breathing directly affects our posture and stress levels. Breathing deeply into the lower belly while maintaining good posture can help you become more comfortable in new body positions and alleviate stress. Think of breathwork as a way to brace yourself, like preparing for a lift, but with more mindfulness and control.
Mindfulness and meditation principles
Beyond the physical, yoga emphasizes mental stillness, focus and self-awareness:
Stillness (Pratyahara): This involves turning inward and not allowing external stimuli to affect your mind. By focusing on your inner world, you can calm the nervous system and quiet a racing mind.
Focus (Dharana): Concentrating on a single object or idea without distraction helps enhance mindfulness, which is key to staying present and grounded.
Self-awareness (Dhyana): Similar to focus, but on a deeper level, where you integrate your concentration into a state of ongoing awareness. This is a form of meditation that allows you to connect with yourself more deeply.
Consciousness (Samadhi): The ultimate spiritual goal of yoga, this is the state where no external or internal distractions exist. You are fully absorbed in the present moment and in tune with your body, mind and spirit.
Yoga and calisthenics routine
Now that you understand the basic principles of yoga, it’s time to put them into practice with a calming yoga and calisthenics workout. This combination of bodyweight exercises and mindful movement can help balance the nervous system and reduce PTSD symptoms.
Duration: 30 minutes
Click here to follow along with a guided video for your first low-intensity yoga and calisthenics session.
Conclusion
Yoga and calisthenics provide a holistic approach to calming your nervous system and managing PTSD symptoms. By integrating mindful movement, breathwork, and posture awareness into your routine, you can strengthen your connection between body and mind. Start small, stay consistent and enjoy the benefits of this grounding practice.
