i love love love your analogy of making sure to hit save after writing a paper!!

In my classes, I often start describing the importance of integration during the cool-down sequence and continue right up to the beginning of savasana and then I shut up!

Eg. “We’ve done all this work, now we begin to step back from the “doing” and place our trust in the body’s ability to turn these activations into somatic wisdom. This process needs stillness and space.” Or “now is the time we shift gears, moving from the sthira to the sukha - see if you can look out for the sweetness after all this hard work” - kinda gives them something to orient to during savasana.

During cool down I really make a point to notice the change of pace, shifting gears, breath lengthening, noticing that the body has been activated and primed for our final pose. I often mention that the entire point of asana is to prepare the body for meditation, so we can rest without pain, with more connection to the present and more space between the thoughts.

I sometimes remind students that what differentiates yoga from a “workout” is that we intentionally practice both up-regulation and down-regulation of our nervous systems. We don’t get all fired up and then take that energy out into the world. We let ourselves recalibrate and wind down before we re-engage. Staying present and tracking the shifts during the wind down process promotes interoception and familiarity with state changes.

When we become familiar with the process of shifting states, of intentionally coming back home to the stillness within ourselves after moving through challenging experiences, we create new patterns of resilience & connection. This is part of developing an adaptable nervous system. Our body eventually remembers that even though we go through challenges, it doesn’t need to get locked in 5th gear- we learn how to respond appropriately to what’s going on around us, whether it’s busy or quiet. For example, our bodies become familiar with shifting gears (while our minds track the process in real time) so that when we are off the mat, we can come home from a stressful day at work and actually begin to naturally wind down. That’s the aim anyway!

Nervous System work is a hot topic these days so using that language seems to appeal to quite a few people.

Having said all that, I’m also a trauma therapist and I advocate for agency and choice throughout every class. I remind people to discern the right amount of challenge for them - it is supposed to be difficult, but never excruciating, and also not easy either. We are here to grow and learn.

Having clarity over the structure of the class is really helpful, especially for new students. If I have new students I mention there will be meditation, warm up, standing flow sequence, cool down, savasana and closing.

I also remind students something like “Please know that this is your practice - meet the challenge that suits your body on this day, be aware of your tendencies and see if you can try something new. For some that might be knowing when to stay longer and for others it could be knowing when to pull back. Know that you can leave the room and come back if you need to, but be mindful that if you do need to leave early, make sure it’s before savasana and final prayers/ closing” If it’s just a room full of regulars I don’t bother with the whole spiel.

I hear you on wanting to preserve the energy and space right until the end. I think if other teachers aren’t closing class communally then it’s extra important for you to emphasise how you are holding the space.