Somatic Therapy Trauma Informed Yoga and Workshops
Be held by the safe container of holistic wellness with our brand new lineup of services at our Monroeville location. Whether you’re interested in healing through Somatic Therapy Workshops, transformative Psychotherapy & Group Yoga, calming Breathwork sessions, Private Yoga & Psychotherapy sessions, or rejuvenating Salt Cave experiences, we have something for everyone seeking to enhance their well-being.
What Sets Our Yoga Therapy Apart?
The Counseling and Wellness Center of Pittsburgh has been dedicated to integrating traditional counseling with holistic wellness practices for the past ten years. As we have become deeply rooted in the Pittsburgh community, we’ve earned acclaim for our comprehensive approach to mental health and well-being.
From counseling to psychiatry to family therapy to psychological testing and beyond, our mission is to continuously expand our services, embracing both conventional and alternative modalities to fulfill your wellness needs.
For nearly a decade, we’ve had the pleasure of sponsoring our beloved free Yoga in the Park series with the Pittsburgh Parks Conservancy. This is a cherished tradition that we’ll continue to uphold. However, our Yoga Therapy sessions in Monroeville offer a specialized approach.
Rooted in trauma informed yoga and somatic therapy practices, our Yoga Workshops have a deliberate focus on providing personalized attention and support, our workshops and somatic therapy groups are intentionally kept small. This ensures that you’ll experience a nurturing and safe environment where you can explore and heal at your own pace.
What is the Difference Between a Trauma Informed Yoga Class and a “Regular Yoga Class”?
Trauma informed yoga differs significantly from “regular yoga” because trauma informed yoga acknowledges how trauma is stored in the body. In a trauma informed practice, it’s crucial to identify where trauma may be stored in specific areas of the body. For instance, if someone has experienced trauma related to their pelvic floor, we focus on hip-opening exercises tailored to their needs. These exercises aim to release stored trauma and create a safe space for individuals to process their experiences.
Unlike traditional yoga classes, trauma informed yoga emphasizes a slower pace and mindfulness of the environment. Prior to any action, such as using gongs or sound bowls, it’s essential to communicate quietly and clearly with participants.
Language plays a significant role, ensuring that invitations are extended rather than directives given. Moreover, adjustments are avoided in trauma informed yoga, respecting individual boundaries and autonomy. Students are encouraged to position themselves facing the door, instead of having their back to the door,
Trauma informed yoga involves holding poses for longer durations, allowing space for emotions to arise. It fosters an environment where participants are invited to explore movements that feel comfortable and empowering, rather than being instructed on specific poses.
By using language that encourages choice, control, and trust, individuals are empowered to reconnect with their bodies and regain a sense of agency over their experiences.
Ultimately, trauma informed yoga prioritizes creating a supportive space where participants feel empowered to make choices that honor their well-being, mirroring the approach of how we support clients with trauma in trauma informed therapy.
Group Yoga, Breathwork, Meditation, and Sound Healing Classes and Workshops
Meet Your Free Virtual Breathwork for Beginners Instructor
Free Virtual Breathwork for Beginners
DATE: Wednesday, December 11
TIME: 12:00 PM – 12:30 PM
LOCATION: Virtual (link will be sent after registration)
TAUGHT BY: Stephanie Wijkstrom, LPC
COST: FREE
Feeling overwhelmed by stress? Curious how breathwork could help?
Join us for a free 30-minute virtual Intro to Breathwork Workshop on Monday, December 11th, from 12:00–12:30 PM and discover the power of your breath.
In just half an hour, you’ll learn how intentional breathing can transform your mental and physical well-being. Whether you’re seeking calm in a chaotic world, relief from anxiety, or a way to reconnect with your body, this session will introduce you to simple, effective techniques you can use anytime, anywhere.
In this workshop, you’ll:
- Explore the basics of conscious breathing and how it influences your mind and body.
- Learn beginner-friendly breathwork techniques for relaxation and stress relief.
- Experience practical exercises designed to calm the mind, improve focus, and enhance emotional balance.
- Build awareness of how your breath can help you manage daily challenges.
No prior experience is needed—just bring your curiosity and a willingness to try something new. Take a meaningful pause from your day to learn how to cultivate calm and resilience through breathwork.
Reserve your spot now—it’s free! Let your breath be your guide to a more centered, grounded you.
Get Exclusive Early Access As Soon As New Yoga Workshops Are Launched
Halotherapy Included With Our Group Yoga Classes and Workshops
At Counseling and Wellness Center of Pittsburgh, we understand the importance of creating a soothing and rejuvenating atmosphere for our clients. That’s why we’re thrilled to offer Halotherapy sessions before all of our Group Yoga Classes, Breathwork Sessions, Sound Healing Groups, and Workshops.
As soon as you set foot into our tranquil sanctuary, the warm glow of the salt cave will set the stage for your relaxation. The fine salt particles create a soothing mist that envelops you, promoting deep relaxation and a sense of well-being.
As you breathe in the salt-infused air, you’ll feel tension melt away from your body and mind, preparing you for the ultimate therapeutic experience ahead. Just 10 minutes in our Salt Cave primes your body and mind for a more profound and productive Breathwork session.
Past Somatic Therapy Workshops
Meet Your How to Raise Your Vibration Workshop: Moving from Fear to Joy Instructor
How to Raise Your Vibration Workshop: Moving from Fear to Joy
DATE: Tuesday, November 19
TIME: 6:00 PM – 7:30 PM
LOCATION: 2539 Monroeville Blvd, Monroeville PA 15146
TAUGHT BY: Stephanie Wijkstrom, LPC
COST: $25
CLASS SIZE: 6 participants so book early to reserve your spot!
Workshop Description:
In times of stress, many of us find ourselves embodying lower vibrational states associated with our first and second chakras, such as fear, grief, and apathy. Similarly, Sir David Hawkins, MD, PhD, uses the Map of Consciousness, a framework that ranks emotional and mental states and noted that most people live in lower vibrational states—such as shame, guilt, apathy, and fear that can lead to stress and hinder personal growth.
However, it’s important to recognize that higher vibrational states, such as courage, willingness, acceptance, love, joy, and peace, are not only achievable but also signify a deeper alignment with your authentic self and a more fulfilling life experience.
This workshop is designed to equip you with the knowledge and tools to raise your vibration and promote an overall sense of improved mood. We will delve into the chakras, exploring how they relate to your emotional and energetic state. Through the practices of Kundalini yoga poses, sound healing, and breathwork, you will learn to transcend lower vibrational states and cultivate a more empowered, positive mindset.
Join us to discover how you can shift from fear and grief to courage and acceptance or even joy and peace, enhancing your overall well-being and reconnecting with your higher self. Together, we can raise our vibrations and step into a more fulfilling existence.
Special events are refundable up to 24 hours in advance less merchant processing fees.
Cancellations with less than 24 hours notice or failure to attend without canceling will result in loss of payment.
Yoga for Sleep Workshop: Restore Balance to Your Nervous System and Enhance Sleep Quality
DATE: Sunday, November 10
TIME: 3:00 PM – 4:30 PM
LOCATION: 2539 Monroeville Blvd, Monroeville PA 15146
TAUGHT BY: Amber Lesko, RYT-200
COST: $50
CLASS SIZE: 6 participants so book early to reserve your spot!
Yoga for Sleep Workshop: Restore Balance to Your Nervous System and Enhance Sleep Quality
Workshop Description:
Discover powerful strategies to enhance the quality of your sleep in our transformative Yoga for Sleep Workshop. Through rejuvenating breathing techniques and a curated selection of gentle restorative yoga poses, you’ll activate your parasympathetic nervous system and optimize the quality of your sleep. Don’t miss this opportunity to learn effective strategies for peaceful slumbers and wake up feeling refreshed each morning.
Learning Objectives:
- You will learn and practice breathing techniques to engage your parasympathetic nervous system and calm your body and mind.
- You will learn and practice restorative yoga postures to help relax your body and clear your mind before sleep, including how to use pillows, blankets, and other at-home props to ensure you experience maximum comfort and relaxation while in the postures.
Workshop Format:
In this workshop, I’ll guide you through a mix of engaging activities. We’ll start with a brief discussion to introduce the techniques, followed by hands-on demonstrations and guided practice of breathwork. You’ll also learn and experience restorative yoga postures firsthand, so you can fully relax and connect with the calming benefits of each technique.
Breathwork for Beginners: The Power of Conscious Breathing
DATE: Monday, November 4
TIME: 6:00 PM – 7:00 PM
LOCATION: Our Cranberry Office Salt Cave at 400 Northpointe Cir suite 301, Seven Fields, PA 16046
TAUGHT BY: Stephanie Wijkstrom, LPC
COST: $25
CLASS SIZE: 6 participants so book early to reserve your spot!
Workshop Description:
This one-hour Breathwork for Beginners workshop is designed to teach you the basics of conscious breathing techniques that promote relaxation, stress relief, and emotional balance. Whether you’re looking to reduce anxiety, manage daily stressors, or simply reconnect with yourself, this session will guide you through foundational breathwork practices in our brand new Cranberry salt cave, creating a supportive and calming environment. No prior experience is needed—just an open mind and a desire to explore the power of your breath.
Learning Objectives:
- Understand the basics of conscious breathing and how it impacts emotional and physical well-being.
- Learn foundational breathwork techniques for relaxation, stress relief, and emotional balance.
- Develop awareness of how breath can be used as a tool for managing anxiety and daily stressors.
- Cultivate mindfulness and presence through breath-focused exercises.
- Build confidence in using breathwork practices independently in daily life.
Workshop Format:
- Introduction to the science and benefits of breathwork.
- Guided breathwork session featuring various conscious breathing techniques, along with explanations of their specific benefits and applications.
Participant Requirements:
- No prior experience required.
- Comfortable clothing for ease of movement.
Materials Provided:
Participants will receive handouts and additional resources to continue practicing these somatic techniques beyond the workshop, ensuring they can build on what they’ve learned and experience ongoing benefits.
Special events are refundable up to 24 hours in advance less merchant processing fees.
Cancellations with less than 24 hours notice or failure to attend without canceling will result in loss of payment.
Somatic Exercises: Shaking, Vibrating, Humming, and Stress Release Workshop
DATE: Tuesday, October 22
TIME: 6:00 PM – 7:30 PM
LOCATION: 2539 Monroeville Blvd, Monroeville PA 15146
TAUGHT BY: Stephanie Wijkstrom, LPC
COST: $50
CLASS SIZE: 8 participants so book early to reserve your spot!
Workshop Description:
Experience the power of somatic exercises in this 90 minute workshop designed to help you release stress and tension from your body through shaking, vibrating, humming, and other mindful movement techniques. This somatic workshop will activate your vagus nerve and reset your nervous system using a combination of motion, breathwork, and sound. Somatic exercises will guide you into a state of deep relaxation and invigoration, making this an ideal session for those looking to enhance their mental and physical wellbeing.
Learning Objectives:
- Harness the parasympathetic nervous system through somatic exercises to experience stress-releasing and energizing sensations.
- Develop new techniques for wellbeing through mindful movement and sound.
Workshop Format:
The workshop will include a sequence of demonstrations and interactive activities involving somatic exercises, breathwork, and sound healing.
Participant Requirements:
This workshop involves seated and standing movements, so participants should have a moderate degree of mobility. Adjustments and modifications will be offered to accommodate individual needs.
Materials Provided:
Participants will receive handouts and additional resources to continue practicing these somatic techniques beyond the workshop.
Special events are refundable up to 24 hours in advance less merchant processing fees.
Cancellations with less than 24 hours notice or failure to attend without canceling will result in loss of payment.
Join us for our 6-week Somatic Therapy Group Yoga Sessions, beginning on Wednesday, June 12, 2024, and concluding on Wednesday, July 17, 2024. These sessions will occur every Wednesday from 6-7pm at our Monroeville venue, nestled downstairs in our newly designed yoga therapy room, conveniently accessible through our state-of-the-art Salt Cave waiting room.
Our group yoga offers a comprehensive approach to wellness by integrating a combination of trauma informed Restorative and Yin Yoga flows along with traditional psychotherapy. Specifically designed to address common mental health concerns such as trauma and anxiety, our specialized somatic therapy group yoga provides you with a holistic framework for healing, improved overall well being, and growth.
Structured Approach to Our Somatic Therapy Yoga Group
Each Somatic Therapy Group Yoga Session is carefully structured to address the multifaceted impact of trauma on the mind, body, and spirit. By combining evidence-based psychological interventions with somatic therapy, yoga therapy, breathwork, and mindfulness practices, we aim to provide a comprehensive treatment approach that addresses your unique needs.
Creating a Supportive Environment
Our Somatic Therapy Group Yoga will create a supportive and nurturing environment where you can feel safe to explore and process difficult emotions and sensations. The structure of the group is designed to foster trust and connection among participants, allowing for meaningful interactions and shared experiences.
Integration of Movement, Body Awareness, and the Mind
One of the key focuses of our Somatic Therapy Group Yoga is the integration of movement and body awareness. Trauma often leads to a disconnection from the body, leaving individuals feeling disconnected from themselves. Through intentional movement and mindfulness practices, our sessions help you reconnect with your body, regain a sense of presence, and cultivate a deeper understanding of yourself.
The psychotherapy portion of the group will allow time for processing of what has come up for you.
Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group Outline
Week 1: Introductions — Get to know the group leader and members while exploring the benefits of trauma informed yoga as an integrative and somatic approach to therapy. Learn about mindfulness meditation and engage in a soothing yoga flow to encourage self-reflection.
Week 2: Stimulating the Vagus Nerve — Experience somatic healing through restorative yoga poses that stimulate and tone the vagus nerve. Vagal toning activates the parasympathetic nervous system (rest and digest, the opposite of fight or flight) allowing us to return to and maintain a relaxed state.
Week 3: Balance and Grounding — Discover somatic exercises for achieving balance in life through psychoeducation and grounding yoga poses. Empower yourself to create equilibrium across all areas of your life through regulating your mind and body.
Week 4: Self-Compassion — Allow yourself to become inspired to turn inward, releasing stagnant emotions in the body with the guidance of our trauma informed therapists. Embrace self-acceptance and learn to navigate your emotions with compassion.
Week 5: Somatic Stress Relief — Learn mind-body techniques for regulating your breath and using slow, restorative movement to alleviate stress and promote relaxation.
Week 6: Inner Strength — Continue to strengthen your parasympathetic nervous system, developing the confidence to navigate challenging feelings and situations with lasting resilience.
Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group FAQs
Q. I’ve never done yoga before. Can I still join the yoga group therapy??
A. Absolutely. This yoga therapy group is designed to be accessible to all individuals. All levels of experience are welcome.
Q. What is the format of Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group?
A. Each group session will begin with 30 minutes of trauma informed yoga followed by 30 minutes of processing and psychotherapy.
Q. Where will the Somatic Yoga Group be held?
A. The yoga group will be held at our Monroeville venue, nestled downstairs in our newly designed yoga therapy room, conveniently accessible through our state-of-the-art Salt Cave waiting room.
Q. What day and time is the yoga group therapy?
A. Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group will occur on Wednesdays from 6-7pm.
Q. What dates does Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group run?
A. Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group begins Wednesday, June 12, 2024 and concludes Wednesday, July 17, 2024.
Q. How many weeks does Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group run?
A. Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group runs for 6 weeks.
Q. How many people will be in Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group?
A. With a deliberate focus on providing personalized attention and support, our somatic therapy group is limited to 5 participants. This ensures that you’ll experience a nurturing and safe environment where you can explore and heal at your own pace.
Q. Can anyone join the yoga therapy group?
A. Yes, this group is open to all adults and you do not need to attend therapy at the Counseling and Wellness Center of Pittsburgh.
Q. Do participants need to sign up for all sessions or can they drop in?
A. This is a closed group and participants have to sign up for all sessions of the somatic therapy yoga group.
Q. What should I bring with me to the yoga group therapy?
A. Wear comfortable clothing, bring a refillable water bottle, a notebook and your favorite pen if you’d like. We’ve got yoga mats, props, and meditation cushions.
Q. I have a specific injury, am I still able to participate?
A. Of course. Let one of the group leaders know ahead of time if you have an injury and they will be able to assist with appropriate modifications to ensure comfortability and safety.
Q. I know ahead of time I can’t make it to a certain group meeting, will that be a problem?
A. Inform the group leaders in advance if you know you will not be in attendance for one of the scheduled group meetings. A group leader will be able to provide you with supplemental materials and a brief outline of the group meeting.
Q. Can I use insurance for Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group?
A. No, this group is self-pay only. Each group therapy session is $50.
Q. What is the self-pay fee for Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group?
A. The self-pay rate is $50 per weekly session.
Q. Is there an assessment required to join the yoga group therapy?
A. There will be a free 15-minute assessment with Sam Lalama, MS, NCC, RYT-200 to ensure you are a good fit for the group. You can schedule this free assessment with reception at 412-322-2129 ext 3 when calling to register.
Q. Who is facilitating Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group?
The group is led by Samantha Lalama, MS, NCC, Trauma-Informed RYT-200. Sam is also a certified breathwork and meditation coach. Her unique approach to therapy is transformative for individuals’ overall well-being given the emphasis of the mind, body, soul connection. Sam is currently enrolled as a PhD student studying and researching the positive impact yoga and psychotherapy have on wellbeing and mental health.
Q. How do I register for Somatic Therapy: Psychotherapy and Trauma Informed Yoga Group?
A. Please email info@counselingwellnesspgh.com or call 412-322-2129 ext. 3 if you are interested in joining the yoga group. You can also fill out the form below.
Women's Healing Circle
DATE: Sunday, July 21
TIME: 10:00 AM – 11:00 AM
LOCATION: 2539 Monroeville Blvd, Monroeville PA 15146
TAUGHT BY: Samantha Lalama, MS, NCC, Trauma-Informed RYT-200
CLASS SIZE: 10 participants
COST: $35
Women’s Healing Circle Description
Join the Women’s Healing Circle, a transformative journey towards personal growth and inner peace, where women find solace and support while engaging in grounding meditations, heartfelt conversations, relaxing breathwork, and a soothing sound bath.
Immerse yourself in a safe and nurturing space where you will feel empowered, heard, and deeply connected with other kindred spirits as you heal and find comfort in the healing energy of the circle.
Special events are refundable up to 24 hours in advance less merchant processing fees.
Cancellations with less than 24 hours notice or failure to attend without canceling will result in loss of payment.
Sound Healing, Breathwork & Chakra Workshop
DATE: Monday July 22, 2024
TIME: 6:00 PM – 7:30 PM
LOCATION: 2539 Monroeville Blvd, Monroeville PA 15146
TAUGHT BY: Samantha Lalama, MS, NCC, Trauma-Informed RYT-200 and Abbigail Rinnard, MS, LPC, and Doctoral Candidate trained in Sound Healing
CLASS SIZE: 10 participants so book early to reserve your spot!
COST: $45
Experience profound personal growth and tap into the incredible potential of sound and breath with our immersive Sound Healing, Breathwork, and Chakra Workshop. Through the power of transformative techniques, this workshop aims to release emotional blockages, promote chakra healing, and pave the way for a more balanced and harmonious life. Join us and unlock a world of inner tranquility and self-discovery.
What you will learn:
- The basics of the 7 Chakras and their impact on your emotional and physical wellbeing
- The benefits of breathwork and sound healing
- Different healing modalities that will release emotion and stagnant energy
What to expect:
- Psychoeducational Insights – Learn the science behind Chakra and how to use sound healing and breathwork to release emotional energy
- Somatic Practice: Engage in breathwork, guided meditation, sound healing exercises to support healing and energy movement
- Interactive Discussions: Participate in discussions to deepen your understanding and share experiences in a supportive environment
Sound Healing and Breathwork Workshop Outline
6-6:45: Interactive Psychoeducation about Sound Healing, Breathwork and Chakras
6:45-7:15: Passive Sound Healing and Breathwork
7:15-7:30: Grounding Closing Activity / Questions
Book Sound Healing and Breathwork Workshop
Special events are refundable up to 24 hours in advance less merchant processing fees.
Cancellations with less than 24 hours notice or failure to attend without canceling will result in loss of payment.
Vagus Nerve Somatic Therapy Workshop
DATE: Wednesday, July 17
TIME: 6:00 PM – 7:30 PM
LOCATION: 2539 Monroeville Blvd, Monroeville PA 15146
TAUGHT BY: Samantha Lalama, MS, NCC, Trauma-Informed RYT-200
COST: $45
CLASS SIZE: This Vagus Nerve Somatic Therapy Workshop is limited to 10 participants so book early to reserve your spot!
Vagus Nerve Somatic Therapy Workshop Description
You deserve relaxation. In the hustle and bustle of daily life, it’s easy to feel overwhelmed by endless tasks, never pausing until we finally collapse into bed. Then, we repeat the cycle all over again the next day.
Find peace and relaxation with our Vagus Nerve Somatic Therapy Workshop, where we unravel the mysteries of the vagus nerve and its pivotal role in our body’s basic functions.
Our 1.5-hour workshop will begin with a soothing session in our Salt Cave. As soon as you step into our tranquil sanctuary, the healing glow of the Salt Cave will envelop you, creating a gentle mist of fine salt particles that promotes deep relaxation and a profound sense of well-being.
We’ll seamlessly transition into our Yoga Therapy room where you will learn simple yet powerfully effective vagus nerve exercises to quiet your overactive mind, increase vagal tone, and alchemize stored tension and anxiety into profound relaxation and tranquility.
Upon completing this workshop, you’ll gain enhanced skills in self-soothing and effectively manage challenging situations.
Book Vagus Nerve Somatic Therapy Workshop
Special events are refundable up to 24 hours in advance less merchant processing fees.
Cancellations with less than 24 hours notice or failure to attend without canceling will result in loss of payment.
Meet Your Vagus Nerve Workshop Instructor
Trauma Response Workshop: Fight, Flight, Freeze, Fawn
DATE: Thursday, June 20
TIME: 6:00 PM – 7:30 PM
LOCATION: 2539 Monroeville Blvd, Monroeville PA 15146
TAUGHT BY: Samantha Lalama, MS, NCC, Trauma-Informed RYT-200
CLASS SIZE: This Trauma Responses: Fight Flight Freeze Fawn Workshop is limited to 10 participants so book early to reserve your spot!
COST: $45
Trauma Response Workshop: Fight, Flight, Freeze, Fawn Description
Join us for an immersive workshop exploring the four primary trauma responses: Fight, Flight, Freeze, and Fawn. This workshop is designed to help you understand how these responses manifest in your life and the lives of others, and to introduce you to somatic therapies for healing.
What You’ll Learn:
- Key Concepts of Trauma: Gain a thorough understanding of what trauma is and how it affects the mind and body.
- Common Trauma Responses: Explore the fight, flight, freeze, fawn mechanisms, and learn how these responses are triggered and managed.
- Practical Stress Management Techniques: Discover a variety of techniques to manage stress and build resilience, including breathwork, guided meditation, sound baths, and progressive muscle relaxation.
What to Expect:
- Psychoeducational Insights: Learn the science behind trauma responses and how they impact the brain and body.
- Somatic Practices: Engage in breathwork, guided meditation, sound healing, and progressive muscle relaxation to support healing and recovery.
- Interactive Discussions: Participate in discussions to deepen your understanding and share experiences in a supportive environment.
This comprehensive workshop is designed to provide you with the tools and knowledge to support yourself and others through traumatic experiences.
Join us to build resilience, gain valuable insights, and foster a deeper connection to your own healing journey.
Special events are refundable up to 24 hours in advance less merchant processing fees.
Cancellations with less than 24 hours notice or failure to attend without canceling will result in loss of payment.