Yoga has the power to be a deeply transformative practice, offering physical, emotional, and spiritual benefits to participants of all backgrounds. However, for individuals who have experienced trauma, attending a yoga class can sometimes be difficult or overwhelming to the nervous system. Advocating for our own well-being and ensuring that the practice feels safe and supportive can be an empowering step in the healing process. In this post, we'll explore practical strategies for making any yoga class trauma-sensitive, empowering you to navigate the practice with mindfulness, compassion, and self-care.
Practical strategies for making any yoga class trauma-sensitive:
1. Communicate Your Needs
Advocate for your needs by communicating with the teacher before the class begins. If you have any concerns or specific requests related to triggers or physical limitations, don't hesitate to share them with the teacher. Let them know generally without feeling pressure to explain your trauma.
2. Modify and Adapt
Modify and adapt the practice to suit your unique needs and abilities. Explore variations and alternatives for poses and movements that feel supportive and accessible for your body, and don't push yourself beyond your comfort level. Practicing with at-home videos, where you can pause and explore your preferred modifications, can be a great way to build confidence for in-studio classes.
3. Set Intentions
Set intentions for your practice that reflect your goals, aspirations, and areas of focus. Whether it's cultivating mindfulness, releasing tension, or nurturing self-compassion, let your intentions guide your practice and infuse it with meaning and purpose.
*Tip: Try an affirmation to repeat throughout class, such as:
"I release what does not serve me."
"I am with my body."
"I am here."
4. Take Breaks When Needed
Honor your body's signals and take breaks as needed throughout the practice. If you feel overwhelmed or fatigued, take a moment to rest in Child's Pose or another comfortable position, and return to the practice when you feel ready.
5. Practice Self-Regulation
Practice self-regulation techniques such as deep breathing, progressive muscle relaxation, or grounding exercises to manage stress, anxiety, or overwhelm during the practice. Use these techniques as tools for self-soothing and emotional regulation whenever needed.
By cultivating self-awareness, setting boundaries, embracing choice, practicing self-compassion, and fostering mindfulness, we have the power to make any yoga class trauma-sensitive, and in doing so, create a safe and supportive space for healing. Remember to honor yourself first, and trust yourself to navigate the practice with compassion and non-judgment.
If you'd like to experience trauma-sensitive classes specifically designed for trauma survivors, check out my available offerings:
Collective Breath Yoga Support Group