The Quiet Revolution of TRAUMA-INFORMED TRAUMA-INFORMED Yoga
Words: Dr Kausthub Desikachar, Ph.D
“It’s not about how deep you go into a pose—it’s about how deeply you feel safe in it.”
In the peaceful quiet of a yoga studio, breath moves like ocean waves, bodies settle into shapes, and silence becomes sacred. But beneath that surface calm, some practitioners are navigating more than tight hamstrings—they’re working through trauma, held in breath, bones, and the nervous system.
Trauma-informed Yoga doesn’t look dramatically different on the outside. But on the inside, it’s an entirely different ecosystem—one grounded in choice, safety, and presence. It’s not about perfect alignment; it’s about fostering healing through agency.
Why Trauma-Informed Yoga Matters
Trauma isn’t just a memory—it’s a lived, somatic experience. It can manifest as hypervigilance, dissociation, shutdown, or discomfort with one’s body. While traditional Yoga aims to deepen flexibility or focus, trauma-informed Yoga aims to restore a sense of safety and belonging—one breath at a time.
The Teacher’s Role: More Anchor, Less Expert
In trauma-informed Yoga, the teacher’s job is not to lead from the front—but to hold space from within. The shift is subtle but powerful: less about correcting, more about connecting. Less “Do this” and more “Here’s an option.”
Holding Space Means:
- Neutrality: Avoid labelling movements or responses as good or bad. •
- Attunement: Be present with your students’ body language and energy.
- Consent-first culture: Never assume touch is okay—ask clearly and respectfully.
- Non-directive cues: Allow students to listen to their own bodies above your voice.
Core Principles of
Trauma-Informed
Teaching
Trauma-informed Yoga integrates insights from neuroscience, psychology, and somatic therapy. These six foundational principles serve as guideposts for any teacher:
CHOICE
Offer options rather than commands. Phrases like “You might try…” or “If it feels right…” reinforce autonomy, helping students reconnect with agency over their own bodies.
SAFETY
Create emotional and physical safety through predictability, consistency, and respect for personal boundaries. Avoid sudden sensory changes or triggering language.
EMPOWERMENT
Encourage students to be the experts on their own experience. Offer alternatives, normalize all responses, and resist correcting or pushing.
COLLABORATION
Teaching becomes a dialogue, not a monologue. Allow students to shape the experience through feedback and energy. It’s a partnership, not a performance.
CULTURAL AND HISTORICAL SENSITIVITY
Be aware of how trauma intersects with identity—race, gender, class, sexuality. Honour the roots of Yoga, avoid cultural appropriation, and work toward true inclusivity.
NON-JUDGMENT
All emotional and physical responses are welcome. Tears, fatigue, numbness, or even needing to leave the room are part of the process—not signs of failure.
Teaching Guidelines for a Trauma Informed Practice
Here are some actionable strategies to build a safer, more inclusive yoga space:
- Use invitational language. Avoid “commands”; offer suggestions.
- Minimize hands-on assists. Use a clear opt-in system and always ask first.
- Be mindful of language. Replace triggering words like “surrender” with “rest” or “soften.”
- Don’t single people out. General cues respect personal privacy.
- Normalize rest. Child’s Pose, seated pauses, or stepping out are always welcome.
- Stay present and steady. Your calm energy anchors the room.
This class plan centers on nervous system regulation, choice, and grounding. Feel free to modify it consistent with the needs of the class that is in front of you.
GENTLE WARM-UP (10 MINUTES): BREATH AND MOVEMENT
- Gentle kneeling sequences: cat-cow, gentle neck raises, shoulder openers. •
- Reinforce: “Only if it feels supportive.”
- Allow plenty of time for transitions.
FLOW (25 MINUTES): SLOW, REPETITIVE, OPTIONAL
- Simple standing postures: Warrior, Gentle Lunges, etc.
- Offer options and normalize every variation (including opting out).
- Avoid pushy adjustments or pressure to “deepen” a pose.
COOL DOWN (10 MINUTES): GROUNDING + RESTORATIVE
- Supine twists, legs towards the chest, legs on the wall.
- Emphasize relaxation and body connection without force.
CLOSING (10 MINUTES): ŚAVĀSANA OR SEATED REST
- Let students choose how they rest.
- Use affirming language: “You might ask your body what it needs before we close.”
- End with a reminder: “You are welcome here, just as you are.”
The Power of Safety
The nervous system is wired for survival. After trauma, it takes time—and safety—to feel at home in the body again. Yoga, when done with intention and sensitivity, can become a powerful tool for that journey. Not because it fixes what’s broken, but because it honours what’s still whole.
“Sometimes the bravest thing a student can do is show up and lie on the mat. That’s Yoga too.”
Final Word to Teachers
Becoming trauma-informed isn’t about mastering a new style. It’s about unlearning the idea that you’re in control of the room. Instead, you become a steady presence—a facilitator of freedom, a witness to healing.
Ask yourself: Am I giving my students the power to choose? To rest? To feel safe in their own skin?
If yes, you’re already practising the quiet revolution that is trauma informed Yoga.
