Many trauma survivors explore yoga to reconnect with themselves, relieve stress, or to feel more supported within their bodies. Where there can be confusion is when they decide the type of yoga to practice. Traditional yoga classes can be supportive if you resonate with them, but for others, they may leave students feeling like yoga isn’t for them. There’s nothing wrong with traditional yoga classes, but they don’t always consider how trauma can impact survivors and how certain practices may not be supportive.
Trauma-informed yoga practices are one way survivors can still explore yoga but in a way that honors their trauma. Instead of feeling like they need to remain still, push through discomfort, “sit with it,” or explore forgiveness practices, trauma-informed yoga focuses on choice, compassion, and honoring your own experience.
Healing is nonlinear, and there is no single practice that works for everyone. It can also depend on where you are in your healing, so maybe you wish to reconnect with your body, regulate your nervous system, release stress and tension, support yourself through emotions, or simply rest.
In this guide, we’ll explore different trauma-informed yoga practices and how they may support your healing journey.
What Are Trauma-Informed Yoga Practices?
Trauma-informed yoga practices are similar to traditional yoga in the sense that the philosophy is the same, poses are the same, but the method of teaching and goals of each practice may be different. It also understands the impact of trauma on the nervous system and creates a space that honors this.
After trauma, some people may experience:
- Feeling disconnected from their bodies
- Find it hard to relax or or slow down
- Feeling overwhelmed by certain sensations
- Unsure what feels supportive to them
A trauma-informed approach creates space for survivors to reconnect with themselves at their own pace.
It invites you to ask questions like:
- What feels supportive in this moment?
- How can I feel more comfortable here?
- Is there something else I’d rather explore, or end the class early?
You can learn more about the 6 Pillars of Trauma-Informed Yoga, what makes it different from traditional yoga, research behind this practice, and if it’s right for you.
Different Types of Trauma-Informed Yoga Practices
There are many different types of trauma-informed yoga practices, but the best one to explore is the one that speaks to you, your goals, or what you’re craving at the moment.
1. Nervous System Regulation
These classes are supportive when you feel activated or disconnected from a sense of safety. They focus on grounding, presence, and rest, as well as tend to survival responses like fight, flight, and freeze.
These practices may include:
- Gentle movement
- Grounding poses
- Restful practices
2. Tension Release
These classes are supportive when stress and trauma lead to physical tension in your body. They focus on creating softness in your body with body scans, gentle stretches for tension release, and other supportive moments to release stress.
Many survivors notice tension in areas like:
- Jaw
- Neck and shoulders
- Hips
- Pelvic floor
- Lower body
3. Rest, Burnout, & Sleep
These classes are supportive when you’re craving rest, relaxation, and support. Rest can feel difficult after trauma, and these gentle practices allow you to slow down as much as it feels right for you.
These practices may include:
- Restful yoga classes
- Evening and in-bed practices
- Slow moving classes with support like yoga props for more comfort
4. Stress, Anxiety, & Overwhelm
These classes are supportive when you’re overthinking, overwhelmed, or feel like everything is starting to feel like too much. These classes focus on supportive exercises for grounding and allowing your body to settle without asking for too much stillness.
These practices may include:
- Gentle movement
- Grounding exercises
- Slow flowing movements or somatic exercises
- Mindful awareness
5. Somatic Yoga & Body Connection
These classes are supportive when you wish to reconnect with your body, increase embodiment, and build self trust within your body. Somatic yoga focuses on sensations, fluid movement, and deepening your relationship with your body.
These practices may support:
- Body awareness
- Interoception (understanding your inner sensations like heart beat, hunger, needing to use the bathroom)
- Self-trust
- Embodiment
6. Emotional Support
These classes are supportive when you wish to have space to connect with, feel, process, or support your emotions. These classes aren’t about forcing emotions to surface, but about giving ourselves space to feel anything that is present. They also honor that if emotions start to feel overwhelming, you’re welcome to ground or end the practice. There’s no pressure to fully feel anything or explore anything further than what you’re comfortable with.
These practices may support:
- Shame
- Grief
- Self-compassion
- Emotional awareness
Trauma-Informed Yoga for Sexual Trauma Support
Healing after sexual trauma can involve reconnecting with your body, rebuilding trust with yourself, and exploring movement in a way that honors your boundaries, energy levels, and preferences.
Trauma-informed practices allow you to explore body awareness, self-compassion, grounding, and personal choice while moving at a pace that feels supportive for you. These resources are created with sexual trauma survivors in mind, offering practices that prioritize safety, autonomy, and connection with your body.
I welcome you to explore:
- Free 7-Day Trauma-Informed Yoga Series for sexual trauma support
- Yoga for Sexual Trauma Support Playlist on YouTube
- Embody & Bloom Membership for deeper support
How to Choose A Practice
I welcome you to explore below if you’re unsure where to begin. Each link offers a deeper look into different types of trauma-informed practices, along with supportive classes to explore what feels right for you in this moment.
If you feel…
On edge or want trauma response support: Nervous System Regulation
Tense or like you’re physically holding stress or trauma in your body: Tension Release
Exhausted and depleted: Rest, Burnout, & Sleep
Anxious or mentally overwhelmed: Stress, Anxiety, & Overwhelm
Disconnected from yourself: Somatic Yoga & Body Connection
Emotionally heavy or wanting to practice self-compassion: Emotional Support
Meeting Yourself with Compassion
These practices are a supportive place to begin, but it all starts with how you arrive to the practice. I don’t mean this in a hustle-coated “show up and mean it” way, but in a way that honors all you have been through.
Classes are not meant to be used as a goal post. If you don’t feel how you think you should by the end, you didn’t do anything wrong. These classes are meant for you to arrive, just as you are, and to explore where you are today and what feels true for you. Each person has a different experience, and we can even have a different experience taking the same class based on the time of day, current stress levels, sleep, and many other factors.
Our bodies are much more complex than healing after a set amount of poses, exercises, or techniques. It’s about how we arrive each day, taking breaks when we need, and allowing ourselves all the support that we choose. You are so worthy of support, and you can explore more healing options on my Survivor Support Page.
You might choose to view your healing journey as an ever-changing and evolving process. We can’t always control how we feel or when we have good and bad days, but we can practice giving ourselves kindness and knowing that we’re not alone on our journeys. There is never any rush to your healing.
Discover Your Healing Season and Find Supportive Practices
Healing is not a one-size-fits all journey. The practices that support you during a season of overwhelm may look different from a season of rest or release.
If you’d like to explore your current season of healing and recommended practices to support where you are on your journey, I welcome you to explore my Healing Seasons Quiz below (no email required for results.)
