Trauma-informed Yoga in today's world
I am not what happened to me, I am what I choose to become.
C.G. Jung
Trauma is perhaps an overused word in today’s society, however it is a consequence of an increasing awareness of the extent of mental and physical damage that unprocessed emotions or situations can have over us. Trauma is defined as the emotional response someone has to an extremely negative event. The effects can be so severe that they interfere with an individual’s ability to live a normal life. The effects of poverty, violence, grief or chronic stress but also accidents, serious illnesses, surgeries or neglect can cause symptoms associated with PTSD or severe trauma . These experiences can create anxiety, depression and chronic pain all of which are increasingly common in modern society.
Trauma-responses in people manifest themselves as the fight - flight - freeze responses, representing reactions that were available at a certain moment in time, but that they are no longer adequate to the present experience of the person. If the energy created by this response is not properly assimilated or discharged, then it becomes trapped in the body causing post-traumatic mental and physical responses. Some possible symptoms of a person suffering from trauma: mood swings, anxiety, poor concentration and memory, emotional outbursts, self-destructive behaviour or poor self-esteem. Some possible reactions from students during a Yoga practice that can be interpreted as signs of emotional distress are excessive sweating, increased breathing or heart rate or the inability to stay still, for example in Shavasana (corpse pose).
Can practising Yoga ameliorate some of the symptoms of trauma or abuse and what can teachers actively do to facilitate a safer space and environment as well as more sustainable Yoga practices?
Studies are not yet able to prove Yoga's effectiveness as a therapy method for trauma survivors, however it is proven to be an efficient tool in contributing to a greater sense of mind-body connection and an overall sense of well-being, as well as addressing various nervous system responses such as emotional dysregulation or disassociation.
Yoga goes beyond the physical practice, but into developing body awareness and a better understanding of our emotions. In my opinion, as observing my students in class, it is important to be aware of how any traumatic instances in someone’s life can impact how trauma is held or stored in the body and also how it can potentially be released.
Yoga can support trauma healing by helping students reconnect with their bodies through asana, breathwork and meditation. Trauma research experts like Bessel van der Kolk, David Emerson and Peter Levine explain that our sense of self and safety is rooted in physical awareness, therefore it is important to cultivate this sense of bodily awareness through mindful practices, like Yoga or somatic movement that can restore a sense of presence and safety. If people start to become more attuned to their inner sensations, they could build more tolerance for physical experiences and develop healthier responses. Over time, this embodied awareness can heal someone, allowing the processing of difficult memories and a more compassionate, caring relationship with themselves.
Incorporating Trauma-Sensitive Yoga (TSY) techniques in traditional Yoga classes can confer safety in the practice and allow people to work through their trauma, as Yoga can sometimes bring forward deep emotional pain and ingrained beliefs. The teachings of pratyahara (sensory withdrawal), dharana (concentration) and dhyana (meditation), part of the 8 limbs as presented by Patanjali, are all crucial Yoga tools that can help students to experience sensations or emotions as transitory and temporary and perceive eventually life moments as well as such.
Moreover, a trauma-sensitive practice should not enforce a particular form of breathing or should not enforce the practitioner to change the breathing. Playing with our breathing patterns and observing our breaths can help regulate the nervous system, supporting emotional balance and resilience. Inhaling activates the sympathetic nervous system (arousal), while exhaling engages the parasympathetic nervous system (relaxation). By consciously working with the breath, especially in more challenging parts of the practice, students can learn to calm or energize themselves and balance these two points of being. Yoga enhances self-regulation, meaning the ability to manage emotional and physiological states, while maintaining a sense of grounding.
In our Yoga classes, maybe we could offer more choices and options regarding posture practice, for example, not to restrict or limit our students’ experience and reinforce the experience of helplessness, as well as use an invitational and observational language, therefore providing agency and empowerment to the students, to feel that they are part of a safe space and that they are the creators of their own journey. Repetition of having multiple choices, for example to exit a pose, to back off a bit but also to go deeper or to try something new, should be done in an explicit and clear manner, to avoid also a sense of overwhelmingness. Whether through language, sequencing or adjustments, a teacher's role is crucial in preventing further trauma development in students. Additionally, grounding and centering practices are also very welcome to further create a safe environment and connection to the present moment, avoiding any potential triggers.
If offering physical adjustments, it is crucial that teachers ask for permission before adjusting and that students know they have the choice to refuse adjustments at any time. This encourages students to set and maintain healthy boundaries as part of the Yoga practice. If any adjustment can be also explained verbally or by demonstration, then oftentimes it could be a better solution to go for, but then again, as teachers, it is good to always double check with our students. A trauma sensitive practice should give room for feedback from the practitioner, monitoring the changes that happen internally and externally and allowing space for flexibility and adjustments.
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