Let me start by explaining what trauma informed yoga is not:
Trauma informed yoga is not a style of yoga. You might have heard of Hatha, Vinyasa, Ashtanga, or Bikram yoga. Well, any of these styles or schools of yoga can be trauma informed – if they are taught that way.
But ‘trauma informed’ yoga is not trademarked or derived from a particular lineage of yoga.
So, what is it then?
It’s a way of understanding the body, the nervous system, the neuroscience of stress and trauma, and how it shapes and impacts the human experience – and then teaching movement, stillness and a sense of safety (on and off the mat) from that understanding.
At its core, trauma informed yoga recognises that many people live in bodies shaped by stress, overwhelm, injury, loss, or trauma. Unlike yoga classes at your local gym, trauma informed yoga is not about flexibility*, fitness*, or performance (*though trauma informed yoga can absolutely improve your fitness and flexibility).
The goal of any trauma informed yoga, no matter the style of class, is safety, choice, and regulation.
And this is where psychology comes in.
It’s Not All in Your Head!
Trauma Lives in the Nervous System
From a psychological perspective, trauma is not defined by what happened, but by how the nervous system responded and whether it was able to return to a sense of safety afterwards.
When stress or threat is ongoing, overwhelming, or unsupported, the nervous system may remain stuck in patterns of:
- Hyperarousal (anxiety, tension, vigilance, racing thoughts)
- Hypoarousal (shutdown, numbness, fatigue, disconnection)
- Shutdown (which can translate into difficulty sensing internal cues like hunger, rest, or emotional needs).
These patterns are not flaws or a sign that you there is ‘something wrong with you’. Nope! They are adaptive survival responses.
Trauma informed yoga works with how your body shows up, no matter how stiff or inflexible, uncoordinated, tired, or overwhelmed.
Trauma informed yoga is a mindful movement practice that’s all about gently engaging the body as a pathway to regulation.
The Psychology behind Trauma Informed Yoga
Research across psychology, neuroscience and trauma therapy shows that trauma is not only held in memories or thoughts, it is first and foremost experienced through physiological responses such as muscle tension, breath patterns, and nervous system activation.
Psychiatrist and trauma researcher Bessel Van Der Kolk emphasised that approaches that involve the body can play an important role in recovery.
You might have heard people say, “trauma is stored in the body”. This refers to the way that chronic and / or traumatic stress impacts our physiology, with often lasting (and even intergenerational) effects.
Trauma Informed yoga recognises how stress, trauma, and emotional experiences affect the nervous system and the body, and integrates psychological principles that support nervous system regulation, emotional awareness, and a renewed sense of safety in the body.
Nervous System Regulation
The work of neuroscientist Stephen Porges introduced Polyvagal Theory, which explains how the autonomic nervous system constantly scans for cues of safety or threat.
When we feel safe, the nervous system supports calm, connection, and social engagement. We operate from a ‘ventral vagal’ state. When threat is perceived, the body may shift into fight, flight, or freeze responses.
Trauma can leave the nervous system stuck in these survival states. Trauma Informed yoga uses slow movement, breath awareness, and gentle attention to the body to help support nervous system flexibility and regulation, back to that ventral vagal state.
Regulation Before Insight
From a psychological perspective, regulation precedes insight.
When the nervous system is in survival mode, the brain prioritises safety over reflection. In these states, it becomes more difficult to process experiences or access deeper emotional understanding.
Practices that support nervous system regulation (such as breathwork, mindful movement, yoga, tai chi) create the conditions in which reflection, integration, and healing become possible.
Supporting the Foundation for Healing
Trauma Informed yoga helps people reconnect with their bodies in ways that feel safe, supportive, and empowering.
By integrating psychological insights with mindful movement and breath awareness, Trauma Informed yoga can support the foundational regulation that allows deeper healing and emotional processing to unfold.
How is Trauma Informed yoga different from regular yoga?
In many traditional yoga settings, the focus is on:
- Achieving certain shapes or postures
- Following the teacher’s instructions precisely
- Pushing through discomfort
For some bodies and nervous systems, this can feel supportive, sure!
But for others, that can feel overwhelming, unsafe, or disconnecting.
Trauma informed yoga intentionally shifts this approach by applying these key principles:
- Choice
Participants are offered options, not commands or instructions. You’re encouraged to listen to your body and decide what feels right, and that might mean resting or not participating. Your choice, always!
- Safety & Predictability
Classes are structured, gently paced, and guided. You will notice certain elements that are always the same or at least become quite familiar to you. That may include certain wording, gently music in the background, or familiar shapes. It’s because our brains love routines and predictability (this is where psychology meets movement yet again).
A trauma informed yoga teacher plans each class with a theme in mind that weaves through the class, like a scaffold that provides structure without rigidity.
All these subtle ways of designing a class bring safety – and above and beyond all, safety is at the core of every trauma informed yoga class.
- Interoceptive Awareness
Interoception is the ability to sense internal bodily signals such as breath, muscle tension, heart rate, or gut sensations.
Focusing inwards (which is what ‘interoceptive awareness means) can be very challenging for people who experienced stress, trauma, anxiety or other mental health conditions. Through body-based approaches like trauma informed yoga we aim to support you in feeling safer and more ‘at home’ within yourself again. That requires gentleness, and a safe environment around you (hence our small studio, rather than a big bright gym).
Interoception plays an important role in emotional awareness. Emotions often first appear as physical sensations before they are consciously recognised as feelings.
Mindful movement and breath practices can gradually rebuild this connection between body and mind, strengthening emotional awareness and self-regulation.
Rather than focusing on how a pose looks, attention is gently guided toward internal sensations. You are invited to “follow your breath”, “notice points of connection between your body and the mat”, become aware of what certain movements feel like in the body, and how your body feels at rest.
- Non-Judgement
There is no “right” way to feel, move, or experience trauma informed yoga classes. Our invitation to you is to be guided by what feels right, and not so much by what a posture looks like.
As teachers we will provide guidance with our words (NOT by touching you, unless you specifically request hands-on assistance), and we will NOT single you out to correct you. Our aim is to provide an environment and opportunity for you to explore gentle movement and stillness within your body.
We all have different bodies, and every body holds different stories. So as we teach non-judgmentally, we’d love for you to be non-judgemental towards yourself and other participants of your class to allow for a safe and comfortable practice for everyone.
On a side note: It’s actually called ‘yoga practice’ and not ‘yoga perfect’, because we are all learning each and every day and not aiming for perfection.
- Empowerment
Trauma informed yoga practices support a sense of agency, which is another aspect of ourselves that can get lost or hidden due to trauma.
Agency means recognising that you are in charge of your own life – and that starts on your yoga mat! Agency can be about choosing which movement option you’d like to take in class, or even where you’d like to set up your mat in the room.
Agency also relates to (re)building trust in your body and your internal cues. Ultimately, this trust can then translate into self-confidence, helping you (re)claim your place in the world.
Is Trauma Informed Yoga Therapy?
Will It Cure My PTSD?
In short: No!
Trauma Informed yoga is not psychological treatment, and it does not replace therapy. Rather, trauma informed yoga can:
- Complement psychological work
- Support nervous system capacity for therapy
- Offer a non-verbal pathway to regulation
- Help people who struggle with “talking it out”
For some, movement becomes the doorway back to feeling – safely, gradually, and on their own terms. And that’s where trauma informed yoga might be the missing link for many trauma survivors.
It also important to note that ‘trauma informed’ does not mean ‘trauma focused’! Trauma informed yoga classes will not actively encourage participants to think about their trauma memories! That’s what trauma focused psychological therapy modalities are for (such as Eye Movement Desensitisation and Reprocessing [EMDR] Therapy, Cognitive Processing Therapy [CPT] or prolonged exposure as part of a trauma focused Cognitive Behaviour Therapy [CBT] protocol).
Who Is Trauma Informed Yoga For?
Trauma Informed yoga is beneficial for:
- People experiencing stress, burnout, or anxiety
- Those living with chronic tension or pain
- Highly sensitive or responsive nervous systems
- Individuals with a history of trauma (known or unknown)
- Anyone wanting a gentler, more attuned approach to movement
You don’t need a diagnosis or a trauma history to benefit.
You just need a nervous system – and we all have one.
A Bridge Between Body and Mind
Trauma Informed yoga sits at the intersection of psychology and movement. It honours the intelligence of the nervous system and respects the pace at which safety and change occur.
Rather than asking “What’s wrong with you?”
It asks: “What has your system learned, and what does it need now?”
That question (whether asked in a therapy room or on a yoga mat) is where real healing begins.
References
Bessel Van Der Kolk, (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. New York: Viking.
Pat Ogden, Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. New York: W. W. Norton & Company.
Ruth Lanius, Vermetten, E., & Pain, C. (2010). The Impact of Early Life Trauma on Health and Disease: The Hidden Epidemic. Cambridge University Press.
Stephen Porges, (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. New York: W. W. Norton & Company.
About the Author
Annemarie Menne is a Clinical Psychologist and trauma tnformed yoga teacher who integrates psychological science with mindful movement and nervous system regulation.
Her work focuses on helping individuals reconnect with their bodies, develop emotional awareness, and build resilience through approaches that combine Trauma Informed psychology, somatic practices, and yoga. She is particularly interested in how movement, breath, and interoception can support nervous system regulation and psychological wellbeing.
Annemarie offers both psychological services and Trauma Informed yoga and mindful movement practices designed to create safe, supportive spaces for healing and personal growth.
