Yoga, Trauma, and the Art of Holding Space: A Very Personal Perspective

For yoga students exploring how yoga can support healing after trauma

In recent years, yoga has been increasingly recognised as a powerful support for people navigating life after trauma, including those living with Post-Traumatic Stress Disorder (PTSD). While yoga isn’t a replacement for therapy, it can offer tools to help you feel more grounded, connected, and present in your own body - especially when trauma has disrupted that sense of safety.

A study by Stephen Penman in 2005 found that over half of yoga students started practicing yoga to manage stress or anxiety. It suggests that for many, yoga begins as a mental health journey more than anything else. Personally, while I was both teaching and practicing yoga before my own traumatic experience leading to PTSD, I’ve come to deeply appreciate the way yoga has helped me remain connected to my body and breath. It’s this experience that has helped shape how I hold space in class today.

Understanding PTSD and the Yogic View

PTSD is a condition that can develop after a traumatic experience, and it can show up in different ways: flashbacks, difficulty sleeping, emotional numbness, or feeling constantly on edge. For some, even a sound or a smell can bring back vivid memories of what happened. In my own case, a particular smell would instantly trigger panic, pulling me out of the present and making me feel like I was right back in that moment of trauma.

In yogic philosophy, these patterns might be seen as imbalances in the gunas - the qualities of nature. Trauma often brings too much rajas (restlessness, agitation) or tamas (heaviness, disconnection). Yoga helps us gently restore sattva - a state of clarity, presence, and balance as we move, breathe and observe sensation within.

By tuning into your breath, moving with awareness, or simply being still, yoga can help regulate your nervous system. It’s a gradual, compassionate process of rebuilding a relationship with your body and your inner world.  The moving meditation that I often teach - “Buddhist Breath” is an example of how we can sink into the self and do so with love, kindness and without judgement.

What Trauma-Informed Yoga Looks Like

If you're living with or recovering from trauma, it's important to know that yoga can meet you where you are. A trauma-informed approach to yoga doesn’t focus on intensity or performance. Instead, it emphasizes choice, safety, and connection.

Here’s what you might notice in a trauma-informed class:

• You're offered options. Rather than being told what to do, the teacher may invite you to explore movements or breath practices in a way that feels right for you.

• Touch is always optional. Some classes use consent cards or tokens, allowing you to communicate if you’re open to hands-on guidance or not.

• The language is open, encouraging and gentle. Phrases like “You might try…” or “If it feels okay…”  or “perhaps”, support your autonomy and encourage self-awareness.

• There’s no pressure to close your eyes or share. You are welcome exactly as you are, whether you’re feeling open or needing more space.

Some practices that can be especially helpful include grounding postures, slow rhythmic movement, breath awareness (like extending your exhale with a counting breath), and meditations that bring your focus to the senses. Personally, I love the 5 senses meditation as a beautiful way to arrive in the present moment and leave the energy and white noise of the world beyond.

On the flip side, certain practices like loud music, intense breathwork, or closed-eye partner work might not feel right if you’re in a heightened state of alertness. Always feel free to modify, pause, or opt out. Your experience matters more than any pose.  Remember yoga is here to meet you wherever you find yourself in that moment.

Confidentiality and Compassion

Sometimes, students might feel called to share parts of their story. If this happens, know that a trauma-informed teacher will treat that with care and confidentiality. And while I rarely talk about my own trauma in class, it’s there - in the way I hold space, the choices I offer, and the deep empathy I hope to carry for those walking their own healing path.

Healing is never about fixing anyone. It’s about creating space for reconnection, one breath at a time. “One breath at a time” has become something of a personal mantra for me as so many would say “just take one day at a time”, but for me that seemed too much, but just looking to my next breath was something I felt I could manage.

The Power of Presence

Sometimes, what supports healing the most isn’t the pose - it’s simply being in a room where you feel seen, respected, and safe. That quiet sense of presence and compassion can be more powerful than we realize.

Each person brings their own energy into the space - some light, some heavy, some quietly in between. And yet, something beautiful happens in a yoga class. Through breath and shared presence, we begin to regulate not just ourselves, but each other. You won’t even notice it happening - but you are part of something healing, just by showing up.

Yoga may not erase trauma - but it can offer you tools for resilience, inner strength, and a pathway back to your own body. And that in itself, is a powerful form of healing.

Author Bio : Kaz Bishton is a dedicated senior yoga teacher (YA) with a deep interest in trauma-informed practice. After experiencing her own journey with PTSD, she brings empathy, care, and grounded guidance into every class. She believes in the power of presence, community and connecting to the power of your own breath (your superpower) as essential elements of healing.

Sources:

• Tober, L. Dr (2024).  Mental Health Aware Yoga: A Guide for Yoga Teachers.  Singing Dragon.

• Emerson, D., & Hopper, E. (2011). Overcoming Trauma Through Yoga: Reclaiming Your Body. North Atlantic Books.

• Dr Bessell Van der Kolk, B. (2014). The Body Keeps the Score. Penguin.

• Cook-Cottone, C. (2015). Mindfulness and Yoga for Self-Regulation: A Primer for Mental Health Professionals. Springer.

• Yoga Alliance Scope of Practice & Code of Conduct