Overcoming Trauma through Yoga

1. Trauma profoundly affects the body, necessitating body-based interventions

The body keeps the score.

Trauma's physiological impact. Trauma disrupts the body's natural rhythms and responses, often leading to hyperarousal or hypoarousal states. This can manifest as anxiety, intrusive memories, dissociation, or emotional numbness. Traditional talk therapy, while valuable, may not fully address these somatic aspects of trauma.

Need for body-based approaches. To effectively treat trauma, interventions must incorporate the body. Yoga offers a unique opportunity to reconnect with the body in a safe, controlled environment. It allows survivors to:

• Practice self-regulation techniques
• Develop body awareness
• Experience physical sensations without overwhelm
• Rebuild a sense of safety and control in their bodies

2. Yoga can be adapted to create a trauma-sensitive practice

Trauma-sensitive yoga is body oriented (physical) and down-to-earth but does not deny the needs of the spirit.

Modifications for safety. Trauma-sensitive yoga adapts traditional practices to create a safe, supportive environment for survivors. Key modifications include:

• Emphasizing choice and personal agency
• Avoiding potentially triggering postures or sequences
• Using invitational language rather than commands
• Minimizing hands-on assists

Empowerment focus. The goal is not perfect alignment or advanced poses, but helping survivors reclaim their bodies. This approach encourages:

• Self-exploration and curiosity
• Listening to one's body
• Making choices based on internal experience
• Building confidence and self-efficacy

3. Key themes of trauma-sensitive yoga: present moment awareness, choice, effective action, and rhythm

Experiencing the present moment, making choices, taking effective action, and creating rhythms.

Present moment awareness helps counteract the tendency to be stuck in past trauma or future anxiety. Simple practices like noticing breath or physical sensations ground survivors in the here and now.

Choice and effective action are crucial for rebuilding a sense of agency. Trauma-sensitive yoga constantly offers options and invites participants to make decisions about their practice, reinforcing their ability to take care of themselves.

Creating rhythm addresses the dysregulation often experienced by trauma survivors. Practices that sync breath and movement or encourage interpersonal synchrony can help reestablish internal and external rhythms, fostering a sense of connection and flow.

4. Language and assists require careful consideration in trauma-sensitive yoga

We are working to build a sense of empowerment within our students over their own bodies and their own experiences.

Invitational language. Trauma-sensitive yoga uses language that empowers rather than commands. Key elements include:

• Phrases like "if you like" or "when you're ready"
• Emphasizing choice and personal agency
• Avoiding metaphors or imagery that might be triggering
• Using concrete, body-based cues

Thoughtful assists. Physical assists can be problematic for trauma survivors. Guidelines for trauma-sensitive assists:

• Prioritize verbal and visual assists over physical ones
• Always ask permission before touching
• Use touch sparingly and primarily for safety reasons
• Be prepared to honor a student's choice not to be touched

5. Creating a safe environment is crucial for trauma-sensitive yoga

We suggest that you do not change the lighting during the course of the class.

Physical space considerations:

• Clean, uncluttered space
• Consistent, moderate lighting
• Temperature control
• Privacy (covering windows if necessary)
• Minimizing external noises and interruptions

Class structure and pacing:

• Predictable routines
• Slower pace of instruction
• Clear beginnings and endings for poses (using countdowns)
• Offering multiple options for each pose
• Allowing time for integration and rest

Teacher qualities:

• Calm, steady presence
• Approachable and non-judgmental demeanor
• Willingness to receive and act on feedback
• Avoiding praise or singling out students

6. Yoga can help regulate emotions and build distress tolerance

Trauma-sensitive yoga can help to build skills for both up-regulation (increasing activation of the body) as well as down-regulation (calming the body).

Emotional regulation tools:

• Breath practices for calming or energizing
• Grounding postures like Mountain pose
• Gentle movement to shift emotional states
• Mindfulness practices to increase awareness of internal states

Building distress tolerance:

• Gradual exposure to mildly uncomfortable sensations
• Practice staying present with physical sensations
• Learning to differentiate between discomfort and pain
• Developing a sense of time and impermanence in poses

These skills help survivors expand their "window of tolerance," allowing them to experience a wider range of emotions and sensations without becoming overwhelmed or shutting down.

7. Trauma-sensitive yoga fosters reconnection with self and others

Yoga is part of an overall healing process.

Self-connection. Trauma often leads to disconnection from one's body and emotions. Trauma-sensitive yoga helps rebuild this connection through:

• Mindful attention to physical sensations
• Practicing self-care and boundary-setting
• Exploring personal preferences and choices
• Developing a more positive relationship with one's body

Interpersonal connection. While respecting boundaries, trauma-sensitive yoga can foster safe connection with others:

• Shared experiences of moving and breathing together
• Non-verbal attunement through synchronized movement
• Creating a supportive community of fellow practitioners
• Practicing healthy boundaries and assertiveness

This reconnection supports overall healing by addressing the isolation and disconnection often experienced by trauma survivors.

8. Integrating yoga into therapy requires thoughtful implementation

Integrating yoga-based practices into therapy is a very fluid and adaptable process, with many different options.

Therapist preparation:

• Develop a personal yoga practice
• Practice leading exercises before introducing them to clients
• Cultivate a calm, clear instructional style

Implementation strategies:

• Start with simple, accessible practices
• Match yoga-based interventions to specific therapeutic goals
• Use yoga to support affect regulation, grounding, and mindfulness
• Debrief yoga experiences to integrate them into the overall therapy process

Potential challenges:

• Client reluctance or discomfort with body-based practices
• Risk of triggering trauma responses
• Balancing yoga interventions with other therapy modalities

Therapists should be prepared to adapt practices to individual client needs and to use yoga as a complement to, not a replacement for, other therapeutic approaches.

9. Responding to triggers in yoga class requires skill and compassion

We have come to realize that our clients are being triggered all the time during the yoga classes. While this is the reality, we have also come to trust the yoga practice as a way for many trauma survivors to manage these triggers successfully.

Recognizing triggers. Yoga teachers should be aware of signs that a student might be triggered, such as:

• Sudden changes in affect or engagement
• Visible distress or agitation
• Disconnection or "zoning out"
• Leaving the room abruptly

Supportive responses:

• Acknowledge the student's experience without drawing attention
• Offer grounding techniques (e.g., feeling feet on the floor)
• Remind students of their choices (e.g., to modify or rest)
• Use familiar, calming poses to help regulate

After class follow-up:

• Check in with the student if appropriate
• Offer resources or referrals if needed
• Reflect on how to make future classes more supportive

The goal is to create an environment where triggers can be safely experienced and managed, empowering students to develop their own coping skills over time.

Last updated: April 23, 2025