Trauma-Sensitive Yoga

What is Trauma-Sensitive Yoga?

Yoga specifically modified for trauma survivors: no hands-on adjustments, all poses are optional, language uses invitations not commands, and the focus is on body ownership rather than flexibility. Proven to reduce PTSD symptoms as effectively as some therapies.

Is there evidence for it?

How do you do Trauma-Sensitive Yoga?

1. 1.Find a trauma-sensitive or trauma-informed yoga class (look for teachers with TCTSY or similar certification). Many are available online
2. 2.Key differences from regular yoga: teacher says 'you might try...' not 'do this pose', no physical adjustments, eyes can be open, you can leave anytime
3. 3.Focus on interoception: 'What do you notice in your body right now?' Not 'stretch deeper' but 'feel your feet on the floor'
4. 4.Start with grounding poses: seated breathing, mountain pose (standing tall), warrior 2 (stable, powerful). Avoid vulnerable positions (deep backbends, inversions) initially
5. 5.Practice 1-2x per week for 10+ weeks. Research used 20 sessions over 10 weeks to produce significant PTSD symptom reduction

How long does it take?

60 minutes per class, 1-2x per week.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.