What is Trauma Informed Yoga? (4 Things you Need to Know)

Trauma informed yoga. You’ve heard about it. Maybe you’ve even been told that you should try it. But what exactly is it, and how is it different from regular yoga?

As a certified trauma informed yoga teacher, and therapist who specializes in trauma, I have seen how trauma informed yoga can begin to heal people in ways that therapy or other forms of trauma treatment may not be able to access. This post is ALL ABOUT the benefits of trauma informed yoga.

How does Trauma Informed Yoga Help?

If you’ve experienced trauma, you’re likely experiencing some lasting effects, like anxiety, tension, hypervigilance or discomfort with being in your body.

Most trauma therapy focuses on the cognitive pieces of trauma, helping you to re-tell your story and process the memories and beliefs associated with the trauma.

Trauma informed yoga, however, can help treat the physical elements of trauma. When someone experiences trauma, their body often goes into a protective response, creating tension in the body, adjusting breathing patterns, and changing the way the body uses energy. Over time, these responses can be detrimental to the body, causing fatigue, digestive issues, weakening the immune system, and chronic pain. (Click here to read more about how anxiety works in the body.)

These symptoms can be treated or alleviated with the physical practice of trauma informed yoga, which centers on breathwork, movement, and choice.

Breath and Movement

If you’ve experienced trauma or have chronic anxiety, you’ve probably noticed changes in the way you breathe. Maybe your breathing is shorter, it’s difficult to take a deep breath, or you feel like your breath is out of sync with your body.

Our breath and heartrate are directly linked. If your heart rate goes up due to movement or exercise, your breath will quicken, and as you rest, your heart rate and breath will go down. However, for people who have experienced trauma, this natural heart rate variability (HRV) can get out of sync. This would make sense of the sensations that you might be experiencing when trying to regulate your own breath.

Trauma informed yoga focus on matching breath and movement. Breathe in, raise your arms up. Breathe out, melt your arms back down. Matching breath and movement repetitively can help regulate your HRV, allowing you to have more control of your body. (Click here for a video on Breath and Movement.)

Creating Choice

Another important aspect of any trauma treatment is choice. Whenever you experience a traumatic event, you lose an element of control or power. Learning your power, what’s in your control, and making choices are helpful toward overcoming the past experience.

In trauma informed yoga, there are lots of choices! Maybe the choice is to rest when you’re feeling tired, maybe the choice is moving your body into a more comfortable position, or maybe the choice is to try a more complex pose. Being allowed these options in your body is important, because it help you to consider how often you have power and control over your own body, creating connection and safety within yourself.

A trauma informed yoga teacher will use different language than you might find in a standard yoga class. Language should be more inviting and choice-centered. For example, “You might notice how your body feels in this pose when you lean further to the right,” or “Maybe you place your foot on the ground, maybe you lift it in front of you.”

Creating a Safe Space

Additionally, with trauma, there is typically a loss of safety. Even living in your own body can seem unsafe, with unpredictable anxiety and feeling a loss of control. In trauma informed yoga, there will be an intention to create a safe space. The teacher will be mindful to reduce potential triggers, such as not having music or covering up any mirrors.

Another way that trauma informed yoga differs from standard yoga is with physical touch or assists. In trauma informed yoga, there will not be physical touch, as this could activate someone’s trauma triggers. Instead, the yoga teacher might offer verbal cues to allow you to adjust to a safer position.

Releasing Stored Trauma

Lastly, there could be benefit in releasing stored trauma or tension in the body. In trauma informed yoga, there is a focus on increased awareness of body sensations and awareness of where you might be holding tension. Once you identify where tension is being stored, certain poses and movements can work to release the tension. (Click here for a video on Releasing the Psoas)

When you release trapped trauma, you might experience an emotional release, some recurring of memories, or strong discomfort. This is all normal. Knowing that you are in a safe space and that the discomfort will pass is all part of trauma processing. Allow yourself to make a choice in that moment to rest and wait, to move through the sensations, or to actively calm your system down.

Trauma Informed Yoga Resources

Trauma informed yoga is accessible via YouTube, in-person sessions, or self-paced through the use of books. Below are some resources to explore:
What is Trauma Informed Yoga Video
Overcoming Trauma Through Yoga Book
Therapeutic Yoga for Trauma Recovery
Trauma Informed Yoga Video

I hope this post helped you in better understanding what is trauma informed yoga! What type of yoga helps your trauma the most? Comment below!