Trauma-Informed Yoga for Mental Health

“There is something deeply healing and grounding about trauma-informed yoga that individual and group counseling alone cannot achieve.”- Anonymous.

Yoga is a powerful practice to improve the mind-body connection. In the case of trauma, there are so many lasting benefits. A trauma-informed yoga practice is centered around principles of creating a space that is safe, non-judgmental, and empowering for survivors. It also bosts many lasting benefits, as Sue Berman mentions in her book on, “The Power of Trauma-Informed Yoga,” including:

• Promoting nervous system regulation

• Reducing stress, anxiety, and depression

• Cultivating inner calm/ peace

• Improving sleep quality

• Reducing shame and other difficult emotions

• Encouraging presence

• Increasing Self-Regulation

• Promoting a Sense of Empowerment and Control

• Fostering Emotional Well-Being

• Lessening the Impact of PTSD

• Boosting Energy and Concentration

• Improving Mind-Body Connection

(Berman, 2023, pp. 55-57)

A Trauma-Informed yoga practice centers on the power of choice for the individual, since a lack of choice is inherent in any traumatic experience. By creating a space for a practice that is judgement free and provides the practitioner the space to make their own choices, they are able to feel in control of their bodies while engaging in the practice. The therapist or instructor provides clear and gentle instructions, offering options or choices throughout the practice, rather than giving directives or commands.

“The profound lack of choice is a common denominator among trauma survivors.  Something happened that can make us seriously doubt, with good cause, that we have any control at all over what happens to us in this world.  Making choices to be kind, gentle, and caring toward ourselves takes practice for all of us, but for trauma survivors, it is of particular importance.  Yoga offers a way to practice making small, manageable choices in relation to one’s own body.”(Emerson & Hopper, 2011, p44)

Additionally, having a level of mental health awareness as an instructor is essential to providing students and clients with the space for growth and transformation. The practice of yoga has been advocated as a form of mental and emotional self-care. Self-care does not have to look a certain way, it can simply be giving yourself the space within your day or week, to tune into your mental and emotional well-being.

“Self-care means…tuning into my own needs on a moment-by-moment basis, and being willing to meet them. It sounds simple, but living in the busy and sometimes overwhelming world that we live in where self-care is often seen as selfish or a last-minute concern, it is not always easy. But it is very important for mental health.”(Dr Lauren Tober, Mental Health Aware Yoga, 2024, pp 82).

So, you may be wondering, how can I incorporate a trauma informed yoga practice into my self-care routine?

• Look for studios that offer trauma-sensitive yoga classes. This may not be directly advertised, and you may need to inquire of the studio owner, or visit the classes yourself to determine the best fit for your needs. This does require some level of advocacy, but is well worthwhile.

• Find a therapist who is also knowledgable about yoga and mind-body practices. In my practice, I will incorporate breath work (pranayama) and simple yoga poses that can be accomplished from a seated position within your chair. The goal is to foster mind-body connection, tune into your inward experience, being able to regulate your nervous system activation by remaining grounded in the present moment.

• Build a home-based practice that is focused on meditation. Set aside a room (or a space in your room), that is purely for meditation purposes. Ideally, this is a space that should be free and clear of distractions, allowing room for a gentle breathing and mind-clearing practice. This may provide a good start, from a seated position, take a slow and deep breath in through the nose and out through the mouth. Start to make your exhalation longer than your inhalation, by counting to 7 on the inhale, and releasing to the count of 11 on the exhale. As you tune into your breath, notice your mind clear of distracting thoughts. If you start to notice an anxious thought coming in, acknowledge it, push it aside, and return to your focus on your breath. You may also hold an image of a time and space that feels tranquil and relaxing to you, as you continue to breathe, slow and controlled.

If you are interested in taking the next steps to find out more about the benefits of trauma-informed yoga practice, please contact me. I can recommend a local guide or place to practice, and we can also work to incorporate yoga into your mental health therapy. Remember, your best advocate is yourself, practice empowering yourself through freedom of choice in your life and your yoga practice.

Resources Referenced:

Berman, Sue. “The Power of Trauma-Informed Yoga: Mind-Body Techniques to Empower Healing, Bolster Resilience, Elevate Well-Being, and Ignite Personal Growth. “ (2023). Las Vegas, NV.

Emerson, David, & Hopper, Elizabeth, PhD.  “Overcoming Trauma Through Yoga: Reclaiming Your Body.” (2011).  North Atlantic Books, Berkeley, CA.

Tober, Lauren. “Mental Health Aware Yoga: A Guide for Yoga Teachers.” (2024). Singing Dragon, Jessica Kingsley Publishers, London and Philidelphia.