Yoga in Recovery Toolkit - Whakatau Mai

Moving With Compassion

Yoga in recovery is less about perfect alignment and more about re-learning how to live inside your body with kindness. This toolkit offers slow, invitational sequences that honour sobriety milestones, chronic pain, shifting energy levels, and the realities of living with trauma.

Go at the pace of trust. Every micro-movement counts when you are rebuilding connection with yourself.

Preparing for Practice

Timing: choose a part of the day when you feel steady—maybe after morning medication, between meetings, or before bedtime.
Fuel: have water nearby and a light snack if you have not eaten in the past hour. Balanced blood sugar helps you stay grounded.
Space: roll out a mat or blanket. Make sure there is enough room to reach your arms wide. Keep a wall or sturdy chair nearby for balance.
Support: invite a peer, whānau member, or support worker to practice with you if that feels safe. Let them know what kind of encouragement you find helpful.

Core Sequence (25 minutes)

Arrival (5 minutes)

Seated or standing, spread your toes and feel the floor.
Place one hand over your heart, the other over your belly. Alternate breathing into each hand for six rounds.
Repeat the mantra: “I meet myself where I am.”

Centering Flow (12 minutes)

Cat-cow: move through spinal flexion and extension at your own pace. Option to do this seated.
Low lunge: step one foot forward, back knee down. Sway gently. Switch sides.
Supported warrior: face a chair, bend your front knee, draw your shoulder blades back. Keep your back heel lifted if hips feel tight.
Wide-leg fold: hinge at the hips, resting hands on thighs or chair. Nod your head yes and no to release neck tension.

Restorative Close (8 minutes)

Constructive rest: lie on your back with knees bent, feet wide, knees falling inward. Place one hand on your belly, one on your heart.
Supported twist: let knees fall to one side, arms in a T-shape. Switch sides after a minute.
Closing breath: inhale for four, hold for two, exhale for six. Repeat five times.

After-Practice Check-in

How is my breath (fast, slow, shallow, steady)?
What emotions surfaced? How can I honour them (call a friend, journal, rest)?
What do I appreciate about myself for showing up today?

Drink water and, if possible, eat something nourishing within 30 minutes. Movement can stir up emotions—schedule time to debrief with someone you trust or use the Mindful Journaling playbook to integrate insights.

Adaptations for Different Needs

Chair-based: stay seated for most of the sequence. March on the spot, roll shoulders, and extend legs forward while flexing and pointing toes.
Low energy days: focus solely on the restorative section with extra cushions under knees and head.
High energy days: add standing sun salutations, balancing poses like tree pose, or gentle core work.
Chronic pain: move within 60% of your range. Use props generously—rolled towels, bolsters, or walls.

Integrating With Recovery Work

Pair your practice with the Y12SR (Yoga for 12-Step Recovery) principles: theme your movement around honesty, hope, faith, courage, and service.
Use yoga as a bridge between therapy sessions. Start with a few breaths, practise for 10 minutes, then journal insights to share with your therapist or support group.
Attend our live Yoga for Healthy Habits in Recovery sessions listed on the calendar to practise in community.

Emergency Grounding Poses

When cravings or intrusive thoughts hit, try one of these two-minute resets:

Wall push: stand facing a wall, hands shoulder height. Push firmly as you exhale, feel your muscles activate, then release. Repeat 10 times.
Forward fold at table: rest your forehead and arms on a table, feet hip-width apart. Sigh out, letting the back body soften.
Butterfly breath: seated, place hands on opposite shoulders crossing over your chest. Inhale, then gently tap alternate shoulders while exhaling slowly.

Celebrate Milestones

Mark sobriety or wellness milestones by writing a love letter to your body after practice.
Create a “strength timeline” noting when you felt a little more flexible, a little more balanced, a little kinder to yourself.
Share your story in a Whakatau Mai session or with a trusted friend—the community grows stronger with your voice.

You are the expert on your recovery. Let this toolkit be a companion you adapt freely. Reach out to [email protected] if you want to kōrero with a peer support worker about weaving movement into your plan.