Trauma-informed Yoga: A Guide to Safe Yoga Practice

What is Trauma-informed yoga? It is a gentle practice that prioritizes safety and choice. It avoids triggering language and physical adjustments.

The focus is on helping individuals reconnect with their bodies. This approach supports healing from emotional or physical trauma.

Podcast – Trauma-informed Yoga

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What is Trauma-informed Yoga?

Trauma can hurt our bodies as well as our minds. This makes regular yoga hard or even bad for those who have been hurt. That’s why we have trauma-informed yoga.

Accessible Yoga founder Heyman made TIY (Trauma Informed Yoga). It helps yogis understand and help students who have been hurt. This way, yoga can heal both body and mind.

This yoga helps people feel whole again. It makes them aware of their bodies in a safe place. It also helps calm the nervous system and reduce stress.

How is it Different from Typical Yoga?

Trauma-informed yoga is more careful and respectful. It focuses on safety and listening to feelings. It’s not about how well you do poses, but about feeling safe and healing.

It’s different from regular yoga because it’s more about feeling safe and aware. It helps people connect with themselves and feel their bodies in a special way.

When Yoga Harms Instead of Heals

Yoga can be good, but it’s not for everyone, specially those who have been hurt. Teachers need to be careful and respectful. They should avoid touching without permission and make everyone feel welcome.

Some yoga poses and breathing can be too much for people who have been hurt. Teachers should be careful with these things.

Trauma-informed Yoga Flow Techniques

Trauma-informed yoga is about connecting with yourself and your breath. Instructor Weaver says breathing is key to staying grounded. Move slowly and with your breath to feel free and aware in your body.

Safe poses might include:

1. Tadasana (Mountain Pose)

Stand tall in Mountain Pose. Spread your feet for balance. Feel grounded and strong as you stretch up.

2. Sukhasana (Easy Pose)

Find peace in Easy Pose. Sit comfortably with support if needed. Focus on your breath and relax your body and mind.

3. Balasana (Child’s Pose)

Get into Child’s Pose to relax. Rest your forehead on the floor or use a block for support. Let yourself relax and take your time.

4. Janu Sirsasana (Head-to-Knee Pose)

Step into Janu Sirsasana and stretch forward. Breathe deeply and feel the stretch in your leg. Don’t push too hard. Take your time and notice how you feel.

5. Constructive Rest

Lay down and let the mat support you. Bend your knees and place your hands where you like. Relax and breathe deeply. Stay for 3-5 breaths or longer.

6. Supta Matsyendrasana (Reclining Spinal Twist)

Start by lying down and bringing your knees to your chest. Lower them to one side and turn your gaze. Hold for 3-5 breaths and then switch sides.

7. Agni Stambhasana (Fire Log or Stacked Knee-to-Ankle)

Bring your knees over your ankles and stretch. Use blankets or blocks for support. Relax and appreciate all sensations. Switch legs afterwards.

8. Tadasana (Mountain Pose)

Return to Mountain Pose and notice any changes. Take deep breaths and enjoy the peace. Stretch up high with arms wide. Bring everything back into balance.

9. High Lunge

Find your strength in Low Lunge. Step back and place your hands on the ground. Breathe deeply and feel your muscles engage. Stay for a few moments before switching legs.

11. Plank Pose

Try Plank Pose and press your hands into the floor. Keep your knees bent or extended. Feel your core muscles stabilize for 2-4 breaths.

12. Bhujangasana (Cobra Pose)

Slowly lower into Cobra Pose with your breath. Stretch up on inhale and sink down on exhale. Repeat.

13. Tabletop

Get down on all fours and engage your core. Notice how you communicate with yourself. Stay for mindful breaths and learn from simple actions.

14. Anjaneyasana (Low Lunge)

Step into a Low Lunge and stretch your thighs. Make sure your core is stable. Take three breaths and then switch sides.

15. Plank Pose

Go back to Plank Pose. You can have your knees bent or straight. Choose how long you want to stay. Maybe two breaths, or maybe five if it feels right.

What to do when Trauma Shows Up in Your Body During a Yoga Class

In yoga class, some students might face old trauma. They might not get cues right, breathe fast, or feel frustrated. These signs show they might be hiding from their past.

Other signs include:

• a flushed face
• excessive perspiration
• uncoordinated movements

Yoga can be tough, but you’re not alone. If it’s too much, focus on your breath or something nearby. Or step out until you feel better.

Yoga therapists vs. yoga teachers

Look at a yoga teacher’s credentials before joining. A yoga therapist has extra training for working with trauma. They know how to help those who have been through a lot.

Let’s recap

Yoga is great for health, but make sure it feels right for you. Trauma-informed yoga is safe for those who have been hurt before. It lets you explore yoga without fear, helping you heal.

FAQ Videos

1. What makes trauma-informed yoga different from regular?

Trauma-informed yoga focuses on safety and personal choice. It avoids hands-on adjustments and triggering language. Instructors offer options instead of commands. The environment is calm and non-judgmental.

2. How does trauma-informed yoga support healing?

It helps people reconnect with their bodies in a gentle way. Breathing and movement create a sense of control. This builds self-awareness and inner trust. Over time, it supports emotional and physical healing.

3. Who can benefit from trauma-informed yoga practice?

Anyone who has experienced trauma may benefit. It’s also helpful for anxiety, PTSD, or chronic stress. The approach is gentle and adaptable. People of all levels are welcome.

4. Is it safe to try trauma-informed yoga after trauma?

Yes, it’s designed to be especially safe for trauma survivors. You can choose what feels right for you. There is no pressure to perform or share. The focus is always on your comfort and healing.