Hello there, lovely readers! As some of you know I recently attended a trauma focussed yoga teacher training course. I loved it and today, I want to talk about one of my favorite topics: yoga and trauma. As an intuitive somatic therapist and EMDR consultant, I have seen firsthand how transformative yoga can be for people who have experienced trauma. But don't just take my word for it – there is a growing body of evidence that supports the benefits of yoga for trauma survivors.

First and foremost, let's define what we mean by trauma. Trauma can refer to any experience that overwhelms our ability to cope. This could be a single event, like a car accident or a natural disaster, or it could be ongoing, like childhood abuse or neglect. Trauma can leave us feeling disconnected from our bodies and our emotions, leading to symptoms like anxiety, depression, and PTSD.

So, how can yoga help? For starters, yoga is a gentle and non-invasive way to reconnect with our bodies. Trauma survivors often feel disconnected from their bodies, either because they have learned to dissociate during traumatic experiences or because they have been taught to ignore bodily sensations as a means of survival. Yoga can help us to tune back into our bodies and to develop a sense of safety and grounding.

In addition to the physical benefits of yoga, there is also evidence that it can help to regulate our nervous systems. Trauma can leave us in a state of hypervigilance, meaning that we are constantly on high alert for potential danger. Yoga can help to activate our parasympathetic nervous system, which is responsible for the "rest and digest" response. This can lead to a decrease in symptoms like anxiety and insomnia.

But don't just take my word for it – here are a few studies that support the benefits of yoga for trauma survivors:

- A 2014 study found that trauma-sensitive yoga was effective in reducing symptoms of PTSD in women who had experienced domestic violence.

- A 2018 study found that yoga was associated with improvements in anxiety, depression, and quality of life in women who had experienced sexual trauma.

- A 2019 study found that yoga was effective in reducing symptoms of PTSD and depression in veterans.

- There is even a study ongoing around the benefits of yoga for those of you with long covid!

So, if you're a trauma survivor who is interested in trying yoga, what are some top tips? Here are a few suggestions:

1. Find a trauma-sensitive yoga class. These classes are designed to be safe and supportive for people who have experienced trauma. Look for a teacher who has experience working with trauma survivors and who understands the importance of creating a safe and non-judgmental space.

2. Practice mindfulness. Pay attention to your body and your breath as you move through your yoga practice. Notice any sensations that arise without judgment. This can help to build a sense of safety and grounding in your body.

3. Be gentle with yourself. Trauma can leave us feeling disconnected from our bodies, so it's important to approach yoga with a sense of curiosity and compassion. Don't push yourself too hard, and don't compare yourself to others in the class. Remember that your yoga practice is about connecting with your own body and your own needs.

I hope this blog has been helpful in exploring the benefits of yoga for trauma survivors. Remember, if you're struggling with trauma, there is hope for healing. Yoga can be one powerful tool in your toolbox of healing modalities.

Balancing on one leg can help balance the ventral vagus (the social part of us that’s essential to being in balance), if you are not ready to connect with people.

Yoga, helpful for trauma survivors, hell yeah!