4 Trauma Informed Yoga Poses to Heal
In a world that often moves too fast, taking time to ground yourself and reconnect with your body can be a powerful form of healing. Trauma-informed yoga provides a safe, supportive approach to movement—one that emphasizes choice, body awareness, and emotional safety. Whether you're recovering from trauma or simply seeking more gentleness in your practice, these four yoga poses can help calm the mind and support emotional balance.
1. Child’s Pose
Why It Helps:
This deeply grounding posture helps you feel safe and supported. It’s a restful position that encourages slowing down, tuning in, and reconnecting with the breath.
How to Do It:
Kneel on your mat with your big toes touching and knees apart (or together, if preferred).
Sit back onto your heels and fold forward, bringing your forehead to the mat or a cushion.
Extend your arms forward or rest them by your sides—whichever feels better.
Breathe slowly, allowing each exhale to soften your body.
Trauma-Informed Tip: Always let your body guide you. You’re welcome to come out of the pose anytime.
2. Cat-Cow Stretch
Why It Helps:
This gentle flow helps you connect breath with movement, soothe the nervous system, and ease physical tension—especially in the back and shoulders.
How to Do It:
Begin on your hands and knees in tabletop position.
Inhale: Arch your back, lift your tailbone and chest (Cow).
Exhale: Round your spine, tuck your chin toward your chest (Cat).
Move slowly and feel free to make the movement your own.
Trauma-Informed Tip: Offer yourself options, like adding side-to-side movements or closing the eyes—if that feels safe.
3. Legs-Up-the-Wall
Why It Helps:
This deeply restorative pose supports circulation, calms the mind, and helps reset your nervous system. It’s especially helpful if you’re feeling anxious or mentally drained.
How to Do It:
Sit next to a wall and gently swing your legs up as you lie back.
Rest your arms beside you or on your belly.
Add a pillow under your hips or behind your head if you’d like more support.
Stay here for 5–10 minutes, focusing on long, steady breaths.
Trauma-Informed Tip: You’re always in control—use props to feel supported and adjust the position if anything feels uncomfortable.
4. Seated Forward Fold
Why It Helps:
This inward-turning posture invites stillness and self-reflection. It gently lengthens the spine and soothes the nervous system, making it great for winding down.
How to Do It:
Sit with your legs extended in front of you.
Inhale to lengthen your spine.
Exhale and fold forward from your hips, letting your hands rest wherever they land.
Bend your knees or place a bolster on your legs to support your chest.
Trauma-Informed Tip: This is about relaxation, not reaching your toes. Let your body lead, not the pose.
Trauma-informed yoga isn’t about doing the “perfect” pose—it’s about meeting yourself with compassion. These four postures can be powerful tools for grounding, regulation, and emotional support. Always move at your own pace, give yourself permission to skip or modify poses, and honor how you feel in the moment.
You are your own best guide. Yoga is simply a tool to help you remember that. If you’re looking for healing outside of the therapy room, come get on the mat with Lauren and read more about trauma informed yoga as intervention here.
Get Inspired,
Lauren
