The Regulated Body
A Four-Week Yoga Therapy Series for the Wired, Tired, and Overextended
There is a kind of exhaustion that sleep alone doesn’t fix.
Your body is tired, but your mind keeps running. You wake in the middle of the night already thinking. Your jaw is tight, your shoulders are up, your breath feels held, and even when nothing urgent is happening, your body is still bracing.
You may be functioning. You may even look fine. But internally, your system is working too hard.
The Regulated Body is a four-week yoga therapy series for people who are tired of trying to manage stress from the neck up.
This is not a relaxation workshop. It is structured yoga therapy rooted in traditional yoga science, Ayurveda, nervous system education, breath, and body-based practice.
The work is practical, specific, and grounded. You will learn how to notice what your body is doing, understand how your breath is organized, and begin creating the conditions for steadiness again.
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This Series Is for You If:
Your life may be moving forward, but your body is giving you signs that it cannot keep running this way.
You may notice:
waking in the middle of the night with your mind already going
feeling tired in your body but unable to fully settle
tension in your jaw, ribs, shoulders, belly, back, chest, or breath
feeling depleted by things that used to feel manageable
resting, but not actually feeling restored
bracing in your body even when nothing is technically wrong
missing the feeling of being clear, steady, light, or like yourself
This series is for people who want to understand those patterns through the body, breath, nervous system, and the traditional framework of yoga not through vague advice to “relax more.”
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What You’ll Learn:
Over four weeks, you will learn how to:
recognize the physical signs of bracing before they take over
understand the relationship between tension, breath, and the mind
work with touch, weight, sound, movement, and rest as tools for regulation
create steadier breathing without forcing it
identify what your body may be holding beneath constant output
understand Vata and the role of rhythm, sensory input, and daily pacing
build simple practices that support your system outside the studio
The goal is not to chase calm.
The goal is capacity: the ability to feel what is happening before your system is past its limit, breathe without gripping, rest without collapsing, and move through your life without organizing everything around urgency and depletion
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Why This Is Different:
A lot of modern yoga has been reduced to fitness, flexibility, stress relief, or pleasant language about slowing down.
That is not what we are doing here.
At Sanctuary, yoga is taught as a system of practice for the body, breath, senses, mind, and the patterns that shape how we live.
This series brings together yoga therapy, traditional yoga science, Ayurveda, nervous system education, and Sharon’s clinical background as a licensed Physical Therapist Assistant.
That combination matters because people who are wired, depleted, and bracing are usually not helped by being pushed harder. They are also not helped by diluted yoga language with no structure underneath it.
You will not be pushed into intensity. You will not be asked to perform calm. You will not be handed generic advice.
You will be taught how to observe your body, work with your breath, and support your system through practices that are specific, embodied, and repeatable.
The Four-Week Framework
Week 1: Awareness
You Can’t Change What You Can’t Feel
Many people are so used to pushing through tension, fatigue, and stress that they no longer recognize the early signs of overload.
We begin with awareness because awareness has to come before change.
Through supported rest, touch, sandbag feedback, Padabhyanga/self-foot massage, and guided attention practices, you will begin to identify where your body holds effort, where it collapses, where it feels disconnected, and where it can receive support.
This is not a casual body scan. It is the beginning of svadhyaya, the disciplined practice of self-study.
Week 2: Breath
How Bracing Shows Up in the Breath
The breath is one of the clearest places where your internal state becomes visible.
When the body has been under pressure for too long, the breath often becomes shallow, restricted, held, uneven, or subtly forced. The ribs lose mobility. The diaphragm gets caught in bracing. The jaw, throat, belly, and pelvic floor can all become part of the same protective pattern.
In this session, we work with the breath through the body. The practice may include intentional movement, diaphragm awareness, breath exploration, tactile feedback, and supportive release work to help create more space through the rib cage, belly, and surrounding tissues.
We are not trying to make the breath bigger. We are helping it become less defended.
Week 3: Release
The Body Holds What Has Not Had a Place to Go
A depleted system is often carrying more than physical tension.
It may be carrying over-responsibility, pressure, resentment, grief, guilt, vigilance, or the habit of overriding what the body already knows.
This week is not about forcing an emotional breakthrough. It is about creating a safe, contained pathway for what has been held in the body to begin moving.
Through grounded somatic movement, sound, breath, journaling, and a simple symbolic release practice, you will explore what your body has been organizing itself around and what may no longer need to be carried in the same way.
The question is not, “What is wrong with me?”
The better question is, “What has my body been doing to protect me, and what is it ready to stop holding?”
Week 4: Rhythm
Your Nervous System Needs Routine and Rhythm
You cannot live in speed, irregularity, stimulation, pressure, and constant output all day and expect the body to become quiet the second you decide it is time to rest. This is where Ayurveda becomes practical.
In week four, we will look at Vata, the principle of movement, and how its qualities show up in modern life: speed, dryness, irregularity, coldness, restlessness, scattered attention, and depletion.
Then we will work with the opposite qualities: warmth, rhythm, steadiness, nourishment, repetition, and containment.
The goal is not a complicated routine. The goal is a minimum daily rhythm that protects your energy.
What Happens in Each Session
Each 75-minute session includes a short teaching, guided body-based practice, breath education, somatic movement, restorative support, reflection, and one specific practice to use during the week.
Practices may include supported rest, sandbag feedback, Padabhyanga/self-foot massage, marma-informed awareness, rib cage and diaphragm work, humming, Bhramari, gentle kriya-inspired movement, guided relaxation, journaling, and Ayurvedic rhythm support.
Everything is taught clearly. You do not need to know Sanskrit or have prior yoga experience. You do need to be willing to pay attention to your body with honesty. You will also need to be able to get down to and up from the floor with or without support.
Who This Is Not For
This is not a fitness-based yoga series, a high-intensity breathwork class, a trauma-processing group, or a vague “rest and reset” workshop.
This series is for people who are ready for a more intelligent relationship with their body, breath, and nervous system.
Why Sanctuary
Sanctuary is not trying to follow the yoga industry.
Much of the industry has lost the thread. Too much modern yoga has been stripped of its depth, separated from its traditional framework, and repackaged as fitness, flexibility, stress relief, or aesthetic lifestyle content.
At Sanctuary, we are rebuilding the connection between yoga practice, yoga therapy, nervous system support, Ayurveda, breath, and the deeper purpose of the tradition.
Sharon Gordon is the founder of Sanctuary Yoga & Wellness, a Certified Yoga Therapist, Ayurvedic Health Counselor, and licensed Physical Therapist Assistant. She brings together traditional yoga science, body-based therapeutic practice, anatomical understanding, and nervous system education in a way that is grounded, accessible, and clinically informed.
That is what makes this work different. It is not diluted, performative, or built around trends.
It is yoga as a serious practice for the body, breath, mind, senses, and the patterns that shape how we live.
Program Details
The Regulated Body
A Four-Week Yoga Therapy Series for the Wired, Tired, and Overextended
Dates: [Insert Dates]
Time: [Insert Time]
Location: Sanctuary Yoga & Wellness, Exeter, NH
Investment: [Insert Price]
Capacity: Limited to [Insert Number] participants
Small group size allows for more personal guidance and a stronger therapeutic container.
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What to Bring
Wear comfortable clothing you can move and rest in.
Bring a journal and pen.
All yoga props will be provided.
You may bring your own blanket, eye pillow, or anything that helps your body feel more supported during rest.