Poses To Avoid In Trauma-Informed Yoga

What is Trauma-Informed Yoga?

Trauma-informed yoga is a therapeutic approach that acknowledges the impact of trauma on individuals and adapts traditional yoga practices to create a safe and supportive environment. It focuses on fostering a sense of safety, empowerment, and mindfulness, which is especially crucial for those who have experienced trauma.

Why Are Certain Poses Avoided?

Some yoga poses can inadvertently trigger traumatic memories or feelings of discomfort in individuals who have experienced trauma. The goal of trauma-informed yoga is to minimize these triggers and promote healing. As a result, certain poses are often avoided to ensure a safe and nurturing experience.

Which Poses Should Be Avoided?

• Inversions (e.g., Headstand, Handstand)

  Inversions can provoke feelings of vulnerability. They may also lead to disorientation, which can be distressing for trauma survivors.

• Deep Backbends (e.g., Wheel Pose, Camel Pose)

  Deep backbends can open the heart area, which may feel overwhelming for individuals with trauma, as this can symbolize vulnerability.

• Twists (e.g., Revolved Triangle, Marichyasana)

  Twisting poses can create a sensation of being trapped or confined, which may trigger feelings of anxiety in trauma survivors.

• Seated Forward Bends (e.g., Paschimottanasana)

  Forward bends may provoke feelings of exposure and discomfort, particularly if the individual has a history of violation or abuse.

• Plough Pose (Halasana)

  This pose can be physically restrictive and emotionally triggering, as it may evoke feelings of being overwhelmed or smothered.

• High Lunge and Warrior Poses

  These poses can induce feelings of aggression or confrontation, which may not be conducive to a healing environment for trauma survivors.

What Alternatives Can Be Offered?

To provide a safe and supportive experience, instructors can offer alternative poses that promote grounding and self-awareness without triggering trauma responses. Here are some alternatives:

• Child’s Pose

  This pose encourages relaxation and a sense of safety, allowing individuals to retreat inward.

• Cat-Cow Stretch

  This gentle movement helps to release tension and promotes a connection with breath and body.

• Supported Bridge Pose

  This pose can be modified with props for support, allowing for gentle opening without excessive pressure.

• Easy Pose (Sukhasana)

  Sitting in a comfortable position encourages mindfulness and grounding, helping individuals feel more secure.

• Legs-Up-The-Wall Pose (Viparita Karani)

  This restorative pose promotes relaxation and helps reduce anxiety, providing a calming effect.

• Corpse Pose (Savasana)

  This final resting pose allows individuals to integrate their practice and encourages a sense of peace and stillness.

How Can Instructors Create a Safe Space?

Creating a trauma-informed yoga environment involves several key practices:

• Clear Communication

  Instructors should communicate the purpose of the class, the modifications available, and encourage participants to honor their bodies.

• Offer Choices

  Allow participants to opt out of any pose or practice that does not feel right for them, fostering a sense of agency.

• Use Gentle Language

  Language that is supportive and non-judgmental helps to create a welcoming atmosphere.

• Encourage Mindfulness

  Incorporate mindfulness techniques that help participants connect with their breath and body, enhancing self-awareness.

• Provide Supportive Props

  Encourage the use of props for comfort and support, allowing for modifications that cater to individual needs.

What Should Participants Know?

For individuals attending trauma-informed yoga classes, it is important to:

• Communicate any specific needs or triggers to the instructor.
• Be open to exploring different poses and modifications that feel safe.
• Practice self-compassion and understand that healing is a personal journey.
• Trust their intuition and listen to their bodies throughout the practice.

By being mindful of the poses practiced and the environment created, trauma-informed yoga can be a powerful tool for healing and empowerment for those who have experienced trauma.