Dr. Ashis Das
In the last decade, yoga has expanded far beyond studios and gyms. It is now being used in schools, hospitals, military programs, and even prisons as a way to support mental health and resilience. One of the most impactful developments in this area is trauma-informed yoga, a practice designed to meet the needs of people who have experienced trauma.
Unlike traditional yoga, which may focus on flexibility, fitness, philosophy, breathwork, meditation, or even spirituality, trauma-informed yoga centers on safety, choice, and empowerment. It acknowledges that trauma is not just something that lives in memory—it also lives in the body. By providing a safe space for people to reconnect with their selves, trauma-informed yoga becomes a gentle yet powerful tool for healing.
What Is Trauma-Informed Yoga?
At its heart, trauma-informed yoga is about creating a supportive environment where students feel safe, respected, and free to explore movement at their own pace. Teachers trained in this approach understand that trauma can cause people to feel disconnected from their bodies or overwhelmed by sensations.
A trauma-informed class looks and feels different from a typical yoga session. Some of its defining qualities include:
- Safety first: Teachers prioritize lighting, room setup, and clear communication. The goal is to reduce any potential triggers.
- Choice over compliance: Students are given multiple options for each pose and are encouraged to listen to their bodies rather than follow rigid instructions.
- Empowerment: The practice shifts the focus from how a pose looks to how it feels, supporting students in reconnecting with their bodies and supporting a sense of choice in each movement.
- Gentle language: Instead of commands (“Do this”), teachers use invitational phrases (“You might try…”). This helps students feel less pressured and more supported.
- Minimal physical adjustments: Touch is avoided unless explicitly requested, respecting personal boundaries.
This approach is not just beneficial for trauma survivors—it creates an inclusive, compassionate space that can support any student who walks through the door.
The Science Behind Trauma-Informed Yoga
Modern neuroscience confirms what yoga practitioners have long known: the body and mind are deeply connected. Trauma often disrupts the body’s natural ability to regulate stress, leaving people caught in cycles of hyperarousal (fight-or-flight) or shutdown (freeze).
Yoga helps to rebalance the nervous system in several ways:
- Vagus Nerve Stimulation: Slow, mindful breathing and gentle movement stimulate the vagus nerve, activating the body’s “rest-and-digest” response.
- Cortisol Regulation: Research shows yoga lowers cortisol, the body’s primary stress hormone.
- Improved Interoception: By focusing on breath and body sensations, students strengthen interoception—the ability to notice what’s happening inside. This is essential for trauma recovery, as it helps people rebuild trust in their own bodies.
Studies conducted by the Trauma Center at Justice Resource Institute (founded by Dr. Bessel van der Kolk, author of The Body Keeps the Score) have found that trauma-sensitive yoga can reduce symptoms of PTSD, anxiety, and depression, often more effectively than talk therapy alone.
What a Trauma-Informed Yoga Class Looks Like
If you walk into a trauma-informed yoga session, here’s what you might notice:
- A welcoming atmosphere with calm lighting and intentional room design.
- The teacher using gentle invitations, such as “When you’re ready, you might bring your arms overhead,” rather than strict cues.
- Plenty of options for each posture, allowing students to choose what feels right.
- A slower pace with time to rest, ground, and breathe between poses.
- A focus on breath and awareness instead of advanced postures or alignment perfection.
The goal is not physical achievement but cultivating a sense of safety and presence.
Why Trauma-Informed Yoga Matters
Trauma can leave people feeling powerless, disconnected, and unsafe in their own bodies. Traditional yoga classes—though well-intentioned—may unintentionally trigger students with strict commands, hands-on adjustments, or fast pacing.
Trauma-informed yoga shifts the paradigm. It offers a way to:
- Rebuild trust: By giving students choice, they learn to trust their own decisions again.
- Restore agency: Students gain confidence in listening to their bodies and honoring their limits.
- Reconnect body and mind: Trauma often creates disconnection; yoga restores integration.
- Support holistic healing: When combined with therapy, trauma-informed yoga can be a powerful complement in recovery.
And while it is especially valuable for trauma survivors, this approach benefits everyone. In today’s fast-paced, high-stress world, we all need spaces where we feel safe, supported, and empowered to move with compassion.
The Growing Movement
Trauma-informed yoga is now being integrated into addiction recovery centers, veterans’ programs, and community organizations worldwide. It’s part of a larger cultural shift recognizing that healing requires not only talking about experiences but also addressing how trauma affects the body.
Yoga teachers who embrace this approach are helping to make the practice more accessible and inclusive. They are also bridging the gap between ancient wisdom and modern science, showing that yoga is not just about fitness or flexibility—it is a profound tool for human resilience.
Conclusion
Trauma-informed yoga is not about “fixing” or “curing” anyone; it is about supporting and nurturing individuals. It is about holding space for healing to unfold naturally. Through safety, choice, and empowerment, it offers students a pathway to reconnect with themselves and cultivate inner peace.
As research continues to validate what yogis have long experienced firsthand, trauma-informed yoga stands at the forefront of a modern wellness movement—one that honors the whole person, body and mind.
Disclaimer: The information provided in this article is for educational purposes only and is not intended to replace the advice of your healthcare provider. Always consult your healthcare provider before beginning any new exercise program, including yoga, especially if you have a pre-existing medical condition. While every effort has been made to ensure the accuracy of the information presented, the author and publisher cannot be held responsible for any errors or omissions or for any consequences resulting from the use of this information.
About the Author: Dr. Ashis Das is a physician with a Doctorate in Public Health from the University of London. He is a certified yoga teacher and passionate about social transformation through effective preventive, promotive, and curative practices. Dr. Das has taught yoga to children, adults, and seniors across four continents, blending yoga, yoga therapy, Ayurveda, and music therapy. He has collaborated with global agencies like WHO, Unicef, and the World Bank, assisting several countries in experimenting with innovative health solutions. Dr. Das generates and synthesizes scientific evidence on yoga and related practices for health and well-being, and has published more than 100 scientific articles and reports. He can be followed on Facebook and LinkedIn.
