10 Essential Trauma-Informed Yoga Poses for Healing and Self-Care
Trauma can have a profound impact on an individual’s physical and mental health, making it crucial to take care of oneself through effective healing techniques. Yoga has been proven to be an effective way of dealing with stress, anxiety, and trauma, providing a safe and supportive environment to promote healing and self-care. In this article, we’ll be discussing ten essential trauma-informed yoga poses that can help individuals overcome trauma and restore their physical and mental well-being.
1. Child’s Pose (Balasana)
Child’s Pose is an excellent pose to start with when dealing with trauma. It promotes deep relaxation, relieving tension in the body while calming the nervous system. To perform this pose, start by sitting back on your heels with your knees hip-distance apart. Reach your arms forward and lower your forehead onto the mat in front of you. Take deep breaths and allow your body to relax.
2. Legs up the Wall (Viparita Karani)
Legs up the Wall pose is an effective way of increasing circulation and calming the mind. To perform this pose, lie on your back and bring your legs up against the wall, with your hips relatively close to the wall. Rest your arms by your side, close your eyes, and focus on breathing deeply and slowly.
3. Forward Fold (Uttanasana)
Forward Fold is an excellent pose for releasing tension in the back and neck while promoting relaxation and stress relief. Stand with your feet hip-width apart, bend your knees slightly, and bend forward from your hips, placing your hands on the ground. Let your head hang down and breathe deeply.
4. Corpse Pose (Savasana)
Corpse Pose is a deeply relaxing pose that promotes a sense of peace and tranquillity. Lie on your back, arms resting comfortably by your sides, and allow your body to sink into the mat. Focus on your breath, inhaling deeply through the nose and exhaling through the mouth.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is an effective way to release tension in the spine and promote relaxation. To perform this pose, get on your hands and knees and alternate between rounding your spine and arching it. Take deep breaths and flow between the two poses for a few minutes.
6. Warrior Pose (Virabhadrasana)
Warrior Pose is an excellent pose for building strength and promoting confidence. It helps to improve balance and stability, promoting a sense of grounding and stability. To perform this pose, stand with your feet hip-width apart, step one foot back and bend your front knee while keeping the back leg straight. Raise your arms straight up and hold the pose for a few deep breaths.
7. Tree Pose (Vrksasana)
Tree Pose is an excellent way to improve balance and promote focus and concentration. It helps to reduce stress and anxiety while promoting a sense of calm and tranquillity. To perform this pose, stand with your feet hip-width apart, shift your weight to one foot and place the other foot on your inner thigh. Hold your hands together in front of your chest and focus on your breath.
8. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog can help to relieve stress, tension, and anxiety, promoting a sense of relaxation and calmness. To perform this pose, start on your hands and knees, with your hands shoulder-width apart. Lift your hips up and back and straighten your arms and legs, forming an inverted V-shape. Take deep breaths and hold the pose for a few minutes.
9. Shoulder Stand (Sarvangasana)
Shoulder Stand is an effective way of promoting relaxation and promoting circulation, as well as reducing stress and anxiety. To perform this pose, lie on your back and lift your legs up over your head, raising your hips. Support your back with your hands, breathe deeply and hold for a few minutes.
10. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is an excellent way to reduce tension in the hips, hamstrings, and lower back. It helps to promote relaxation, reducing stress, and anxiety. To perform this pose, sit with your legs straight out in front of you, reach forward, and grasp your toes. Hold the pose for a few deep breaths.
In conclusion, trauma-informed yoga is an effective way of dealing with the impact of trauma on the body and mind. These ten essential yoga poses are an excellent starting point for promoting healing and self-care, allowing individuals to restore their physical and mental well-being. By using these poses regularly, one can find relief from the symptoms of trauma and promote a sense of peace and tranquillity in their daily lives.
