5 Yoga Poses for Depression After Trauma (No Downward Facing Dogs Included)

Adding yoga to your routine while managing depression after trauma can feel overwhelming. How do you get started when you have zero energy and barely enough motivation to get out of bed?

I understand how this feels, so I created a list of five effective yoga poses for depression after trauma (no downward dogs included.)

How Do You Know If You Have Depression After Trauma?

Did you know that you’re three to five times more likely to experience depression if you have PTSD? Many trauma survivors face PTSD, and you’re not alone in your experience if you have depression.

I welcome you to speak to your support team if you are showing any symptoms after your trauma. They can be able to diagnose, treat, and help you manage your symptoms best. Here are some common symptoms you might face:

• Negative feelings about yourself and future
• Feeling sad or down for over two weeks
• Your sleeping and eating patterns have changed
• Trouble focusing

I recommend exploring support options for additional resources to include on your trauma healing journey.

If you’re looking for ways to help manage your depression in addition to your care plan, I welcome you to explore yoga.

How Can Yoga Help With Depression and PTSD?

When you’re depressed, you might find it difficult to focus on the present. Yoga’s entire practice is about bringing you into the present moment.

It accomplishes this through many techniques, including breathwork, meditations, postures, and even its philosophy. These techniques help ease you into the present without forcing toxic positivity or denying your emotions. You are welcome to feel your emotions in every yoga class.

Here are some ways yoga has supported others with depression:

• This controlled trial discovered that 8 weeks of hatha yoga clinically reduced depression severity in adults with mild-to-moderate depression.
• This systematic review and meta-analysis discovered yoga showed positive effects in people who experienced depression with mental disorders (including PTSD). They also showed a correlation that the effects were greater when the participants included more yoga sessions.
• This controlled trial showed 64 women with chronic, treatment resistant PTSD were able to significantly reduce PTSD symptoms after 10 weeks of trauma-informed yoga.

Trauma-informed yoga differs from traditional yoga because it prioritizes choice over perfecting form or keeping up with the teacher or other students. This allows you to communicate with your body, restoring your mind body connection.

For an in-depth look into trauma-informed yoga, research, and how it supports sexual trauma survivors, I welcome you to read this blog post.

Which Style Of Yoga Is Best For Depression?

While there are many styles of yoga, the best one you should do is the one you like best. If you want a quick glance at other yoga styles, I welcome you to explore this chart to quickly discover which yoga style is the best fit for your goals. If you’re unsure, I recommend Hatha yoga for depression.

Hatha yoga is my personal favorite for managing depression after trauma. It’s not slow enough where you might feel more lethargic after class (like restorative or yin yoga classes), and it’s not too physically demanding (like vinyasa, hot yoga or ashtanga). It may feel like too much of a heavy task to hold planks or do repeated sun salutations if you’re struggling with low motivation from depression.

Here’s why Hatha yoga is a good choice for managing depression after trauma:

• Slow, but frequent changes in poses. This allows you to move without asking too much. You can always skip a pose if you crave more rest.
• Gentle. You won’t find many “jump back to chaturanga” cues in this style class. Depression may leave you feeling exhausted and yoga is about meeting yourself where you are.
• Mindfulness based. Faster yoga classes might not give you enough time to focus on the present moment or explore how you feel in certain poses. Hatha holds poses for an average of four breaths, so you have more time to connect with your body and increase mindfulness.
• Specific poses and breathwork can bring energy. Slow paced yoga classes might not provide energy boosting poses (like twists) or breathwork designed to uplift your mood (like breath of joy). Hatha includes these practices so you can experience a gentle energy boost.
• Best for beginners. Hatha is an accessible yoga choice because there is enough time to settle into a pose before moving on. You can also skip a yoga pose and not wait several minutes before a new pose is offered. You have more time to explore a pose, rest, take a break, or ask your yoga teacher questions.

5 Best Yoga Poses For Depression After Trauma

This list avoids poses that may be triggering for sexual trauma survivors (like happy baby and other poses that expose your pelvis.) I welcome you to explore these at your own pace and you can opt out or skip any that don’t serve you. You are always in control of your practice.

1. Child’s Pose (Balasana)

Steps:

1. In your time, I welcome you to start in neutral table top position.
2. As you’re ready, I invite you to explore bringing your big toes to touch. You have the option to have your knees together or as wide as is comfortable for you.
3. I invite you to send your seat back toward your heels.
4. Once you reach your level of comfort, extend your arms out forward and melt your head and heart to the mat. From here, you are welcome to explore arm variations, perhaps bending your elbows or even resting your head on overlapping hands.
5. If your knees are together, you might explore resting your hands along the sides of your body, softening your shoulders.
6. If you feel comfortable, allow your body to soften with each exhale. Remain here as long as you choose, perhaps deepening your exhale with each out breath.

Why this helps: Child’s pose is a gentle pose that allows you to go inward and restore your nervous system. This also provides a cooling effect and relieves tension in your back, hamstrings, and hips.

2. Supported Bridge (Setu Bandha Sarvangasana)

• Begin in a lying position with a yoga block or bolster nearby
• I invite you to bring the soles of your feet flat to the mat with your knees bent.
• In your time, reach your hands toward your heels, pressing your palms and upper arms into the mat.
• I welcome you to continue to press your hands into the mat as you lift your hip points and tail bone off the mat. Invite space between your chin and chest as you engage your lower abs.
• It may help to imagine squeezing a block between your knees (this prevents them from splaying out, which can be harmful to your knee health).
• You may add the prop underneath you (between your low back and tail bone) if you choose and rest, or hold this pose as long as you choose. Note: To protect your neck in this pose, it’s advised that you avoid turning your head while your hips are lifted.
• To exit the pose, press into you heels to lift your lower body, slowly remove the prop and lower back onto the mat. It may feel nice to explore drawing your knees to your chest after this pose.

Why this helps: This combines the gentle calming effects of an inversion with a heart opener. Heart openers can welcome more energy without much effort.

5. Standing Forward Fold (Uttanasana)

1. Begin in mountain pose. I welcome you to have your feet hip width distance apart, or as far as you feel comfortable. 
2. Gently hinge forward from your hips, allowing as much of a bend in your knees as you choose
3. Allow your head to release as you place your hands wherever you prefer
4. Gaze where you choose, perhaps elongating the back of your neck
5. Remain here as long as you choose or for five to eight breaths.

Why this helps: This pose improves blood circulation and relieves tension in your upper back, hamstrings, shoulders, and neck.

Helpful Tips When Doing Yoga Poses For Depression After Trauma

• Include gentle breathwork. Adding diaphragmatic breathing to your practice can bring more grounding to your practice. I invite you to inhale into your belly, expanding all four sides of your torso and exhale or sigh at your pace.
• Practice when you have more energy. Depression can leave you with little motivation or desire to get onto your mat. I welcome you to practice when you typically have energy in the day so you have more opportunity to focus on how each pose feels in your body.
• Send yourself grace. It’s okay if you can’t practice every day, or you only do a few minutes then decide you’d rather take a nap. Yoga is about meeting yourself where you are, and not forcing something onto yourself. I welcome you to take as much time as you need.

Overview

Depression can feel like a weight on your entire body, but you don’t need to do a strenuous workout to lighten your symptoms. I invite you to take as much time as you need, and understand that perfection isn’t the goal. You can skip as many poses as you like, and know that I always welcome exploring support options in addition to your yoga practice.

You are worthy of support and healing. Thank you for reading and take care.