Lou has joined yoga classes with a friend. During the sessions, Lou feels as if he's trapped in a dark cave, with no flashlight. Turning his attention inward is terrifying for him, so much so that he now refuses to close his eyes when the teacher asks him to. As the sessions progress, Lou anticipates particular postures and flinches when the teacher adjusts his pose. To increase his sense of security, Lou now stands by the door, ready to leave the room at any moment. He had begun yoga to get back in touch with his own body, but now he feels even more uncomfortable and further away from his goal!
Yoga is a set of practices that incorporates physical poses breathing exercises and meditation techniques1. It brings attention to sensory experiences, and can help re-establish a connection with oneself, one's body and one's inner world. At the same time, yoga can restore a sense of control over one's own body by bringing attention to the present moment1. The practice of yoga may seem simple to some people, but for others it can be destabilizing, even frightening.
As with nearly two-thirds of Canadians, Lou's childhood was marked by neglect and abuse, which left him traumatized2. Traumatic events involve experiences that exceed a person's ability to adapt2. Exposure to a traumatic event can lead to anxiety, depressive symptoms, behavioral problems, eating disorders and suicidal thoughts3. In addition, traumatic events can lead to unexplained body pain and repressed emotions, resulting in an inability to express emotions3. As with many survivors, Lou found it difficult to understand and put into words what he was feeling on a daily basis as a result of his difficult experiences. He found himself having difficulty connecting with his body and his feelings, and became afraid and hypervigilant.
Through yoga, Lou wished to connect with his body and eventually regain control over it. That said, his yoga practice didn't have the anticipated beneficial effects, as his classes weren't adapted to the needs of someone who experienced trauma. For example, when the instructor positions his body without warning or dictates the poses in a directive way, Lou doesn't feel secure in his body. On the contrary, he feels as if someone else is controlling him, which triggers unpleasant emotions and reactivates painful memories of the past. Lou positions himself close to the door so as to have an emergency exit available in case of need, which satisfies his instinctive need for security. This behavior reflects his heightened state of vigilance, as he seeks ways to escape or protect himself from potentially stressful or threatening situations. In the aim of controlling his anxiety, Lou avoids closing his eyes during class. This way, he avoids being confronted with intrusive thoughts or discomfort about his bodily experiences that might be triggered when he closes his eyes. Finally, his apprehension about certain postures could be linked to unexplained bodily pain stemming from his traumatic experiences, which could heighten his level of distress during yoga practice.
The benefits of yoga for trauma survivors
The practice of yoga can be beneficial for people who have experienced traumatic events2, particularly in helping them to re-establish a healthy connection with their body and their inner sensations. However, concrete measures need to be put in place to prevent them from reliving traumatic events and worsening their symptoms (e.g., having dreams or intrusive thoughts after a class, being disconnected from their thoughts or sense of identity, feeling on edge or irritable).
Under the right conditions, yoga can be beneficial in reducing post-traumatic symptoms, as it enables individuals to reconnect with their sensory experiences, while respecting their own bodies3. Through practice, experiences that are difficult to accept, such as unpleasant sensations or difficult emotions, can become increasingly tolerable, as we learn to observe and accept them without judgment. Learning to tolerate uncomfortable emotions while respecting one's personal limits also encourages self-compassion, i.e. the ability to treat oneself with the same kindness and understanding one would show to a friend in similar circumstances4,5. In turn, better regulation of one's emotions helps to improve coping skills and overcome post-traumatic symptoms.
Yoga can encourage openness to one's physical and sensory experiences without feeling overwhelmed, even by those associated with fear and powerlessness. This new tolerance helps to regain control and power, a fundamental principle in post-traumatic recovery6. However, to avoid bad experiences like Lou's, it's important to listen to yourself and practice in a trauma-informed context.
What is trauma-informed yoga ?
Trauma-informed yoga involves creating a safe environment where retraumatization is avoided and people are encouraged to have control and power over their own bodies2. The practice emphasizes curiosity about one's bodily sensations. It encourages the use of terms such as "notice" and invitations such as "when you're ready" and "if you wish", creating an environment conducive to exploration, self-awareness and respect for one's own rhythm and limits. This approach allows people to take control of their yoga experience and encourages them to adapt their practice according to their needs (e.g., when they wish to change posture or take breaks)2,7. For example, focus can be placed on breathing, on the feeling of the feet against the ground, or on the perception of sounds or colors in the environment. These anchor points offer alternatives for maintaining a conscious presence during yoga practice, allowing one to feel what's right in the moment.
In trauma-informed yoga studios, several measures are put in place to create a suitable environment. Firstly, maintaining a fragrance-free environment aims to prevent the triggering of memories or emotional reactions in people with traumatic experiences who may be sensitive to scents. Also, consent needs to be obtained and respected before proposing adjustments to yoga participants. This takes the form of asking for permission before any physical contact is made, or providing cards to clearly indicate refusal of adjustments next to the carpet. Some studios go so far as to ban the use of mirrors in their practice areas to eliminate the pressure of appearance and physical performance. The absence of mirrors allows participants to concentrate on their bodily sensations and to have an experience centered on how they feel, rather than on how their pose looks. Moreover, the availability of individual changing areas and gender-neutral bathrooms helps to create an inclusive environment where everyone who wants to can feel at ease with their identity and intimacy.
How to choose a trauma-informed yoga studio?
- Search online: check the yoga studio's website to see if it mentions trauma-informed practices, inclusive values or specific initiatives to create a safe and respectful environment.
- Contact the studio: ask questions! You can ask if the studio offers trauma-informed courses, if consent policies are in place, or if the studio provides information about instructors trained in this approach.
- Talk to the instructors: if possible, talk to the studio's instructors to learn more about their approach and knowledge of trauma-informed yoga. Ask about their training and experience in this field, as well as the potential benefits of various types of yoga for trauma survivors (e.g., yin, vinyasa, hatha).
- Visit the studio: attending a class or visiting the studio in person can give you an idea of the atmosphere and environment. Pay particular attention to the way instructors interact with students as well as the general atmosphere. The most important thing is that you feel comfortable and respected.
- Trust your instincts: if something feels uncomfortable or inappropriate, don't force yourself to stay. Choose a studio where you feel safe and supported in your yoga practice.
Website suggestions:
Trauma Center Trauma-Sensitive Yoga (TCTSY)
The Center for Trauma and Embodiment at Justice Resource Institute.
The publication of this article was made possible thanks to our partner, the Interdisciplinary Research Centre on Intimate Relationship Problems and Sexual Abuse (CRIPCAS), and the Fonds de recherche du Québec.
To cite this article: Willard-Martel, N., Deslauriers, F., Cécire, P., & Godbout, N. (2024, June 25). How can trauma-informed yoga promote resilience? TRACE Blog. https://natachagodbout.com/en/blog/how-can-trauma-informed-yoga-promote…
- 1a1bvan der Kolk, B. A., Stone, L., West, J., Rhodes, A.M., Emerson, D., Suvak, M., & Spinazzola, J. (2014) Yoga as adjunctive treatment for chronic PTSD. The Journal of Clinical Psychiatry, 75(6), p.559–565. https://doi.org/10.4088/JCP.13m08561
- 2a2b2c2d2eGovernment of Canada, S. C. (2022). The Daily—Survey on Mental Health and Stressful Events, August to December 2021. https://www150.statcan.gc.ca/n1/daily-quotidien/220520/dq220520b-eng.htm
- 3a3b3cRhodes, A.M. (2014). Yoga for Traumatic Stress: A Three Paper Dissertation. [Doctoral thesis, Boston College].
- 4Taylor, McLean, Korner, Stratton, & Glozier. (2020). Mindfulness and yoga for psychological trauma: systematic review and meta-analysis. Journal of Trauma & Dissociation, 21(5), 536–573. https://doi.org/10.1080/15299732.2020.1
- 5Winders, S.-J., Murphy, O., Looney, K., & O'Reilly, G. (2020). Self-compassion, trauma, and posttraumatic stress disorder: A systematic review. Clinical Psychology & Psychotherapy, 27(3), 300-329. doi: https://doi.org/10.1002/cpp.2429
- 6J. Herman. (1992). Trauma and Recovery. Basic Books.
- 7West, J., Liang, B., & Spinazzola, J. (2017). Trauma sensitive yoga as a complementary treatment for posttraumatic stress disorder: a qualitative descriptive analysis. International Journal of Stress Management, 24(2), 173–195. https://doi.org/10.1037/str0000040
