Shouldn’t the yoga teacher have all the tools to create the best yoga class? That’s part of it. The other part is how you practice. I’ll explain ten things you can do to have your best trauma-informed yoga practice.
1. Your Teacher Matters
A yoga teacher can have beautiful cues, flowing sequences, and a calm voice. But none of that matters if you don’t have a sense of connection with them. Sometimes, it has nothing to do with how skilled the teacher is. Not every teacher is for every student. And that’s perfectly normal. Here are some ways to know you found the right teacher for you:
- You have a sense of safety and trust with them
- You feel you could ask them anything about yoga without judgement
- They are upfront about their qualifications
- You look forward to their class—not just any yoga class
- They care about your goals, boundaries, or any other concerns you raise
Yoga teachers understand they can’t cater to every student—and not every student will like them. It’s okay to acknowledge the only missing link is a better connection.
A teacher you love will keep you coming back, and you’ll feel you’re getting better value for your dollar. You can try several classes with multiple teachers until you find the right one for you. Your practice is worth the effort.
2. The Right Equipment Transforms Practices
Imagine driving to a studio, paying for a class, setting up, taking your first deep breath and you’re uncomfortable. A peaceful moment just became frustrating.
You could use that frustration to learn more about yourself, but it’d be better to get the most value out of your class. Here are some tips to ensure you are comfortable and safe.
- Invest in a quality yoga mat.
- Wear loose, comfortable clothes.
- Don’t get too caught up in collecting every yoga prop. Blocks, mats, bolsters, straps (if you use them) can get expensive. If you’re at home, you can use household items until you make the purchase. You can ask your teacher about adaptations that don’t require props.
- Bring water or other snacks you enjoy
Online classes only:
- Check all electronics for class. Charge batteries, check Wi-Fi, and update your video software.
- Create a safe, distraction-free space. Shut off any appliances outside your space like the oven and television. Take care of pets and/or family members.
3. Understand the Type of Yoga You’re Practicing
You may face confusion if you show up to a restorative class when you wanted a power vinyasa flow. It’s important to understand different yoga styles and their focus. Here is a quick glance at some major types:
- Vinyasa
- Breath to movement to create a flowing sequence.
- Hatha
- Best for yoga beginners. Students hold a series of yoga poses for a few breaths.
- Iyengar
- Great for injuries. Students hold poses in concentration and make minor adjustments.
- Hot Yoga
- Yoga in a sauna-type room (at least 104 degrees and 40% humidity).
- Note: Bikram Choudhury popularized this style of yoga in the 1970s. Since his sexual assault allegations, members of the yoga community now refer to this style of yoga simply as “hot yoga” instead of Bikram Yoga.
- Ashtanga
- Physically demanding. Vinyasa was born out of this practice, and you are in constant motion from beginning to end.
- Yin Yoga
- Increase flexibility in body and mind. Students hold postures for 2-5 minutes to allow a meditative state and stretching of the connective tissue (instead of muscle, like other classes)
- Kundalini
- Spiritual meets physical. It’s about releasing kundalini energy in the body that is trapped in the lower spine.
- Restorative
- Complete body and mind relaxation. Many props and only a few poses per class.
- Prenatal
- Yoga for all trimesters of pregnancy. Learn techniques for labor and delivery, bond with your baby, and lots of adaptations.
If you’re still unsure what style you’d most like, I welcome you to explore the quiz below.
What about Trauma-Informed Yoga?
Trauma-informed yoga is not a distinct style, but a way of teaching a style of yoga.
These are the most popular types of yoga in the west. Some people commit to one style, while others rotate based on how they feel. What’s important is to find the right practice (or practices) that fits your needs.
4. A Consistent Practice Is The Best Practice
Consistency is important for noticing subtle changes overtime. Here are a few tips to support a consistent practice.
- A little a day goes a long way. A five-minute practice every day is better than an hour class once a month. Five minutes a day can make a difference.
- Invite a friend. Accountability becomes easier when someone practices with you.
- Pencil it into your schedule. Add your yoga practice to your calendar and honor your commitments.
- Surround yourself with inspiration. Keep your yoga mat in sight, helpful quotes on your phone, and track completed classes in a journal to see how far you’ve come.
- Remember: it’s not about perfection. You will miss days and that’s okay. The mat will always be ready when you are.
5. Dive into philosophy
What makes yoga different from other workouts? Philosophy. Understanding yogic philosophy allows you to dive deeper into the spiritual aspect of the practice.
Yoga is about removing ignorance to reveal our true selves. We don’t change into someone else when we do yoga; we remove what no longer serves us. This process allows us to find true, lasting peace.
6. Offer Kindness If You Experience Judgment
Yogic philosophy dives into this topic because of its importance. When we judge ourselves, we can’t meet ourselves where we are. We can’t grow or heal from this place. Removing judgement will allow your practice to unfold. Here are some optional ways you can do this in your next class:
- Listen to your body, not your ego. Your body says you can touch your toes if you bend your knees. Your ego says to fold all the way down with straight legs despite the pain. Listening to your body will ensure a safer, longer lasting practice.
- Become the observer. When you observe your thoughts, you’ll ask questions instead of stating facts. “Why do I want to touch my toes so badly?” Judgement won’t have a role to play when you become curious.
- It’s okay if you don’t have perfect alignment.
- Turn competition into collaboration. If you compare yourself to other students, think of practicing with them instead of against them. You never have to speak a word to the other students, but this simple shift can change your perspective (and practice).
- Explore Intentions. Setting an intention at the beginning of class sets your focus. If you’re facing judgment, you might try using the word “observe” as your intention in your next class.
7. Journal Your Experiences
Journaling is a great self-care tool to support your yoga practice. If you are working with a mental health provider, this can provide even greater insight into your thoughts. Here are some prompts to explore for before and after your class:
Before:
- What is my intention?
- What can I focus on releasing?
- How am I feeling emotionally, physically, spiritually?
- What is my biggest struggle lately? Biggest improvement?
- What am I grateful for?
After:
- How can I incorporate my intention into the rest of my day?
- Did any negative thoughts, emotions, feelings release? Am I judging the outcome?
- How am I feeling emotionally, physically, spiritually?
- What was my biggest struggle in class? Biggest improvement?
- What am I grateful for in terms of today’s practice?
You can journal in any way that suits you. Maybe you do a recap once a week or journal before and after every practice.
8. Set a Goal
The best way to know if you’re improving is to set a goal for your yoga practice. You can also set one with your mental health provider based on what you are currently working on. This will give you a mental boost when you reach it, and you’ll have motivation to set future ones and conquer those too. Here are examples of both physical and mindset goals:
Physical:
- Complete every vinyasa offered by the teacher
- Return to the breath when I feel triggers arise
- Hold warrior two for six breaths
Mindset:
- Allow uncomfortable emotions to come and go without judgement
- Acknowledge when I’m dissociating and return to the practice
- Identify what three poses make me feel most grounded
You can make these more specific by following the SMART goal guidelines:
- Specific: Focus on only one detailed goal.
- Measurable: Assigning a number usually helps. (Example: complete a pose for four breaths.)
- Attainable: Honor where you are today, and set realistic goals for yourself.
- Relevant: You goal is aligned with your overall care plan. (Example: Brush my teeth every night is not relevant to a yoga goal. It could be a different self-care goal though.)
- Time-based: For yoga and trauma healing, it’s difficult to set a deadline. I welcome you to take all the time you need.
9. Uncomfortable Emotions May Rise
Yoga for healing trauma is not always a blissful, calm experience. Sometimes we’re triggered, or we release powerful emotions. Other times, it can feel like you’ve returned the mat hundreds of times for nothing to happen.
It’s important to know that this is part of the journey. Just like in healing, your progress with yoga is not linear. Some months you’ll feel fantastic, others you’ll wonder if it’s making any difference at all. You might ignore your practice for weeks, then come back wondering why you left.
You’re not a failure because you didn’t make it to the mat. Crying during practice doesn’t mean you’re weak. All of your emotions are welcome during yoga.
I welcome you to explore support options for your most well rounded care plan and supporting you during powerful emotions.
10. Extra Mindset Tips
Here are some tips to avoid overwhelm and create a more enjoyable practice:
- Celebrate your victories (no matter how small). Go out to dinner, listen to a special song, host a party, anything you like.
- Share your positive experiences with a trusted person or support team.
- Take breaks from yoga. Sometimes a break is exactly what we need to come back recharged. This blog post highlights signs you may need to take a rest from yoga.
- Remember, there is no “right way” to feel. Sometimes after a practice, it seems everyone felt the same way except for you. It’s totally normal to have those days where the practice feels meh. I invite you to allow the feelings to pass and know that it’s all good.
- Embrace light moments. Trauma can make everything feel heavy and moments of ease can feel out of place. It’s okay to have a laugh if you stumble on a balance or smile because it feels right. You’re allowed to take those moments and fully enjoy them. Laughter is medicine after all (this study explains why).
Overview
I hope these ten tips help you create a trauma-informed practice that serves you well. Getting started and showing up are the hardest parts about any practice. The rest takes care of itself, and you always have full choice over what you include or leave out of your practice.
