April 14, 2022

How Yoga Can Help Heal Trauma

The healing benefits of trauma-informed practices

A person sits cross legged on a yoga mat

When we hear the word “trauma,” we often think of the worst moments of our lives. The ones that haunt us and make it harder to navigate through life. But sometimes, minor incidents can leave the deepest wounds. So, how can yoga help you heal? Yoga therapist Paula Brown, C-IAYT, E-RYT 500, explains what trauma-informed yoga is and how you can benefit from it.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

What is trauma-informed yoga?

When you experience trauma, it might be hard to pinpoint what you’re feeling. It’s also hard for your body and brain to comprehend everything. As a result, your muscles tense up and your brain might go into overdrive because you’re constantly trying to protect yourself. Eventually, you might shut down — or lash out.

“It doesn’t have to be a major event in someone’s life. It can be just something gradual — something insidious — that just slowly seeps in and you don’t even realize it. Then, at some point, you realize that you don’t feel good and you’re not sure why. That’s trauma,” says Brown.

Trauma-informed, or trauma-sensitive yoga, is not designed to take you back to the source of your pain. Its purpose is to help you become more aware of what’s going on in your body. Once you tap into that, you can work on releasing built-up emotions, stress and tension.

“When you experience trauma, the pathways that connect in your brain can disconnect. So, when people go to a therapist and they try to talk about what happened, they literally can’t find the words. That’s part of the trauma response. We’ve learned that those pathways have to be reconnected before you can start verbally working through your trauma,” Brown explains.

How do trauma-informed yoga practices differ from traditional yoga practices?

“With trauma-sensitive yoga sessions, teachers are aware that people in the class may be living with trauma. So, they’ll offer options that will make students feel less vulnerable,” says Brown.

One example of this is instead of asking students to close their eyes, a teacher might encourage them to lower their eyes or look down. “In yoga, the purpose of closing your eyes is to eliminate distractions. But for someone who is living with trauma, it can be scary or unsettling to close the eyes,” Brown explains.

Advertisement

As a yoga therapist, Brown leads group and one-on-one trauma-informed yoga sessions regularly. She says that trauma-informed yoga practices look much different from what you might encounter at a yoga studio.

What does a group trauma-release yoga session look like?

“In a group yoga therapy situation, I wouldn’t practice with participants sitting in a circle. In a circle, someone is always facing you, which can feel uncomfortable or even threatening. When someone is just starting, they need to become aware of their bodies and physical sensations and focus on themselves without judgment — without adding any negativity on top of what they’re feeling,” notes Brown.

She adds that if she notices someone is starting to get anxious or feel uncomfortable in a group practice, she’ll back away from the pose and work around it. “There’s just going to be constant reassurance, offering of a lot of different options and being more aware of positions that could make people feel vulnerable.” She also won’t walk around the room or touch anyone in these sessions. The reason is that you always want to respect someone’s personal space.

What happens during one-on-one sessions?

In a one-on-one session, there’s a lot more dialogue to develop a customized plan developed around an individual’s specific needs. It’s most important to create an environment that feels safe.

Breathwork also plays a huge role.

“First of all, we know the breath has a lot to do with how you feel. If you’re anxious, you tend to take short inhaling breaths and you don’t exhale all the way. So, we’re going to focus on the exhale. And if you’re depressed, we’re going to try to bring that energy up and focus on the inhale. Overall, there’s going to be a lot more checking in during a one-on-one session,” Brown explains. “The yoga therapist must establish a relationship of trust and confidentiality.”

Advertisement

Benefits of trauma-informed yoga

According to Brown, the combination of yoga and trauma therapy is fairly new. But the benefits are pretty impressive.

It can help reduce symptoms of PTSD

One study showed that trauma-informed yoga significantly reduced the symptoms of post-traumatic stress disorder (PTSD) and the effects of it were comparable to well-researched psychological and medicinal methods. The study involved 64 women who were living with chronic, treatment-resistant PTSD. The women were randomly assigned to either trauma-informed yoga or supportive women’s health education. At the end of the study, 16 of 31 participants (52%) in the yoga group no longer met the criteria for PTSD as compared to six of 29 participants (21%) in the group that received women’s health education.

It can help you slow down and focus on the present

Trauma can send your brain into overdrive. You might find yourself constantly on guard and unable to relax. Trauma-informed yoga can help you focus on what’s going on in that moment and recognize what’s going on in your body. It also can help you focus on your breath, which as Brown mentioned, can greatly affect your mood.

It can help you feel more connected and balanced

When your mind is racing, your muscles are tense and you’re always on edge, you don’t feel like yourself — and you don’t feel like you’re safe. Trauma-informed yoga is practiced in a safe space with teachers or therapists who respect you and your boundaries. They can help you learn how to control and manage what your body and mind are going through. As you combine movement and breath, you start building back those mind/body connections. They can also help you understand and tolerate the sensations you’re feeling so you no longer feel like a stranger in your own body.

How to get started with trauma-informed yoga

Brown advises that when you’re looking for this type of yoga practice, make sure the instructor is certified in trauma-informed yoga. But there’s no surefire way to judge beforehand if a certain class is right for you. It mainly comes down to trial and error — try a few sessions and see how you feel. If you’re not sure how to find classes, reach out to yoga studios in your area and ask. You can also search online for trauma-informed yoga professionals near you. A mental health professional might be able to make referrals as well.

Learn more about our editorial process.

Related Articles

Two friends laughing together
March 26, 2024
No Fooling: The Very Real Health Benefits of a (Good) Prank or Joke

A pro-level laugh can release good-for-you oxytocin, dopamine and endorphins

person pulling open blue curtains to sunshine
March 4, 2024
Not Feeling Like Yourself Lately? How To Get Out of a Funk

Connecting with others, going for a walk or focusing on sleep quality can help more than you might realize

Parent and two children preforming downward dog in yoga
February 13, 2024
Yoga for Kids: Benefits and 17 Poses and Exercises To Get Started

Kids’ yoga can help kiddos become more aware of their physical, mental and emotional selves

person sitting in a growing flower, as they're watering the pot from above
February 9, 2024
Self-Love: Why It’s Important and What You Can Do To Love Yourself

Like being your own best friend in times of trouble, self-love is an act of self-preservation

person standing on exclamation point holding up a No. 1 finger, wearing cape and mask in front of crowd
February 1, 2024
How To Make the Most of Your ‘Villain Era’

It’s not about embracing your dark side — it’s about showing up for yourself

Silhouette of person turned away from group of people talking
January 23, 2024
How the Grey Rock Method Can Protect You From Abusive People and Toxic Interactions

Like a boring ol’ grey rock, the goal is to be unresponsive and uninteresting to dissuade a harmful situation

person looking at reflection in hand-held mirror
January 22, 2024
9 Signs You’re Dealing With a ‘Narcissist’ (and Why That’s the Wrong Word to Use)

Narcissistic personality disorder is a mental health condition, not an insult

Female sitting on couch staring blankly ahead, with male next to her on couch staring at her
January 19, 2024
The Silent Treatment: Causes and Coping

Whether this behavior is abusive depends on the person doing it and their motivation

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad