Trauma-Informed Yoga Research Project, by Lisa Karakostas
300 Hour YTT Research Paper – Teaching Trauma Informed Yoga by Lisa Karakostas, January 2026
INTRODUCTION
Trauma-informed yoga is an approach to teaching yoga that supports individuals recovering from trauma. It integrates principles of psychology, somatic studies, and traditional yoga practice to emphasize safety, choice, empowerment, and body awareness. The goal is to support healing and prevent re-traumatization. This paper explores the theoretical foundations, clinical studies, practical applications, and benefits of trauma-informed yoga.
DEFINITION OF TRAUMA
Trauma refers to the emotional, psychological, and physiological response to events that overwhelm a person’s ability to cope. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), it can be caused by a single event (resulting in acute trauma), or by chronic exposure to an unsafe and/or chaotic environment (often resulting in post-traumatic stress disorder). To help gain a better understanding of what this means, below are definitions of trauma from leading researchers in the field:
“Trauma is any event that overwhelms ordinary human adaptation to life. The event leaves us powerless or helpless with losses of control, dignity, connection, sense of belonging, or meaning.” – Judith Herman, (1997) Trauma and Recovery
“Trauma isn’t an event, but the energy that gets locked in your body around a real or a perceived threat.” – Peter Levine, (2010) In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness
“Trauma is not what happens to a person, it's what happens within them. Trauma is an unhealed wound that a person is compelled to defend against by means of constricting his or her own ability to feel, be present, and respond flexibly to situations.”
– Gabor Mate, (2022) The Myth of Norma – Trauma, Illness, and Healing in a Toxic Culture
As indicated by these definitions, being exposed to traumatic events or interpersonal trauma can have a profound, lasting effect on a person. This is because trauma is directly stored in the brain and the body.
HOW TRAUMA AFFECTS THE BODY & MIND
In her training manual, Trauma-Informed Yoga for Therapists, psychologist and registered yoga teacher Arielle Schwartz describes how and why trauma occurs.
The Resolved Stress Response
▪ When our brain perceives danger, our body goes into the Stress Response (fight/flight/freeze). ▪ Once the danger is resolved, our body enters recovery mode and eventually returns to normal (homeostasis).
The Unresolved Stress Response
▪ If the danger does not resolve, or our brain perceives the danger as continuing, our body remains in the stress response (aka, survival mode) and never enters recovery mode.
▪ This results in trauma and/or post-traumatic stress.
Swartz explains that post-traumatic stress disorder (PTSD) is a sensory processing disorder that alters how we perceive the world around us. Those with PTSD have either a hyperarousal response or a hypoarousal response to sensory stimulation.
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Hyperarousal Response
Occurs when too much information enters the brain, resulting in heightened sensitivity to sounds, lights, or smells. Those with this response can be flooded by internal sensations, touch, visual, auditory, or olfactory sensory input.
Hypoarousal Response
Occurs when there is insufficient sensory information entering the brain. That lack of interoceptive feedback (understanding the body’s internal sensations, such as hunger or thirst).
According to SAMHSA, symptoms that may arise from hyperarousal include anxiety, panic attacks, intrusive thoughts; symptoms from hypoarousal include depression, dissociation from bodily sensations, substance misuse. These are all ways the person attempts to control their intrusive thoughts/memories.
WHY SOMATIC METHODS ARE IMPORTANT FOR HEALING FROM TRAUMA
Based on the neuroscience of how trauma directly affects the brain and body, researchers have come to understand that body-based therapies such as EMDR (Eye Movement Desensitization and Reprocessing), Sensorimotor Psychotherapy (integrating cognitive behavioral techniques with body-centered interventions), and Somatic Experiencing (accessing and releasing stress that is stored in the body) are the most effective methods of resolving and healing from trauma.
One such researcher is psychologist, Peter Levine, who has come to understand the importance of taking a body focused approach to understanding and healing trauma. His research led him to conclude that humans who have experienced trauma become stuck in the Unresolved Stress Response (hyperarousal or hypoarousal) because we do not inherently know how to discharge “survival” energy the way wild animals do — through body movements such as shaking and trembling. He says the only way to resolve that stress is to complete the survival response by becoming aware of bodily sensations.
Levine created the Somatic Experiencing Model® based on his research. This model guides mental health professionals to use movement and mindfulness practices to help clients restore self-regulation, reduce trauma-related symptoms, and promote healing.
Another renowned researcher in this field is neuroscientist Bessel van der Kolk. In his best-selling book, The Body Keeps the Score, he explains those who are stuck in the unresolved stress response are constantly living in survival (fight/flight/freeze) mode, which can lead to chronic tension, visceral discomfort, a disconnect from bodily sensations, and the inability to feel safe within one’s own body. This is because unresolved stress:
▪ Activates the amygdala ― the emotional center of the brain
▪ Reduces activity of the prefrontal cortex ― governs decision-making and behavioral regulation ▪ Disrupts the autonomic nervous system ― regulates bodily functions such as heart rate, breathing, and blood pressure.
Based on their own research and the research of others, Swartz, Levine, and van der Kolk say body-based therapies are the key to helping those who have experienced trauma re-engage with their bodies and regulate their emotions.
In addition to other types of body-based therapies, clinical studies indicate the practice of yoga can be an effective adjunct treatment for healing from trauma because yoga is both calming (allowing students to access the parasympathetic nervous system) and active (allowing students to tolerate activation of the sympathetic nervous system).
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Below are three clinical studies that support this, with the findings indicating trauma-informed yoga reduces symptoms and improves emotional regulation.
CLINCAL STUDIES: YOGA AS AN ADJUNCT TREATMENT FOR HEALING FROM TRAUMA
Trauma-Informed Yoga for Women with Chronic PTSD (2023)
Adult women with chronic, treatment resistant PTSD either participated in a 10-week, trauma-informed Hatha yoga program or received supportive women’s health education.
FINDINGS: Those who participated in yoga experienced significant reduction in symptoms of PTSD as compared to the control group. The yoga group reported increased interoceptive awareness and reduced somatic dissociation, suggesting improved mind–body regulation. Effects were strongest for hyperarousal and intrusive symptoms.
Trauma-Sensitive Yoga for Survivors of Interpersonal Violence (2022)
Adults with a history of interpersonal trauma, such as domestic abuse or sexual assault, participated in either an 8-week trauma-sensitive yoga program or received cognitive behavioral therapy (a form of psychotherapy that helps people identify and change unhelpful thought patterns and behaviors).
FINDINGS: The yoga group showed greater reductions in anxiety, depression, and somatic symptoms than the control group. This group also reported significant improvements in self-compassion and emotional regulation, two functions essential to trauma recovery.
Trauma-Informed Yoga in Veterans with PTSD (2021–2024)
U.S. military veterans with combat-related PTSD participated in a 12-week trauma-adapted yoga program vs. no yoga intervention.
FINDINGS: When compared with the control group, those who participated in the yoga program had clinically meaningful reductions in the severity of PTSD and significant improvement in sleep quality and functional impairment. Follow-up studies (through 2024) showed sustained reduction in symptoms of PTSD at 6-month and 12-month intervals.
CONCLUSIONS
The clinical evidence from these and other studies suggests trauma-informed yoga is an effective adjunct treatment for those recovering from trauma, as it reduces symptoms of PTSD; improves emotional regulation; increases body awareness; decreases dissociation; and enhances sleep and function. These findings indicate that yoga helps stabilize autonomic arousal by providing students with techniques they can use to observe, rather than suppress, their emotions — enabling them to reestablish a sense of bodily ownership.
APPLYING THIS INFORMATION
According to Dr. Swartz and others in the field, effective trauma treatment involves a balance between the regulating function of “top-down” processing (calming anxiety) and the accessing function of “bottom-up” processing (activating the brain/body to help it transition out of a depressive state). This means it is important to offer safe mobilization techniques for those in hypoarousal, and safe immobilization techniques for those in hyperarousal. Because yoga can be both calming and energizing, it is an effective way to promote healing from trauma. However, it is important to distinguish the differences between traditional yoga classes and trauma informed classes.
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WHAT INSTRUCTORS NEED TO KNOW
There are several things instructors should be aware of prior to teaching trauma-informed yoga, including the importance of sensory integration; ethical considerations; the principles of trauma-informed care; how to incorporate those principles into a class; how to create a safe environment for students; and how to structure a trauma-informed class.
Ethical Considerations
It is imperative that instructors maintain appropriate boundaries and avoid diagnosing and/or providing “therapy” or clinical guidance. If needed, instructors should refer students to a mental health professional. It is also essential to maintain confidentiality about anything a student shares in a private setting.
Additionally, practices should respect the cultural roots of yoga and the diverse backgrounds of students by using culturally sensitive language and acknowledging inequities that may intersect with yoga spaces. It is also important that instructors who teach trauma-informed classes pursue ongoing self-study.
Ethical violations, such as touch without consent or spiritual bypassing can harm students and undermine the credibility of trauma-informed programs.
Principles of Trauma-Informed Care
Instructors who teach trauma-informed yoga should also familiarize themselves with the principles of trauma informed care as established by SAMHSA.
1. Safety (Physical/Emotional/Psychological) - Establishing a calm, predictable environment; providing clear explanations of what will happen; respecting personal space.
2. Trustworthiness & Transparency - Building trust through clear communication.
3. Peer Support - Connecting with others who have shared experiences (offers validation, reduces isolation, and models recovery/resilience).
4. Collaboration - Working together to acknowledge an individual’s strengths and contributions. 5. Empowerment/Choice - Honoring individual experiences, offering support for making their own choices. 6. Cultural & Historical Awareness - Using inclusive language; sensitivity to unique identities and backgrounds.
Incorporating These Principles into a Yoga Class
The Yoga Service Council and Omega Institute of Holistic Studies recommend that instructors who teach trauma-informed classes incorporate the principles of trauma-informed care in the following ways:
1. Safety - Create a predictable class structure, use invitational language, establish clear boundaries. 2. Trustworthiness - Avoid hands-on adjustments or let students know you will ask for consent prior to touching them.
3. Peer Support - Provide an opportunity for students to connect with each other if they choose. 4. Collaboration - View students as the experts of their own bodies.
5. Empowerment/Choice - Provide options rather than directives.
6. Cultural & Historical Awareness - Acknowledge historical trauma, honor cultural differences, use inclusive language.
Additional best practices recommended by The Council and the Omega Institute include: Page 4 of 7
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Language
▪ Avoid commands, such as “close your eyes.”
▪ Instead use invitational, non-coercive language to promote autonomy – “I invite you to close your eyes or focus your gaze softly on one point in front of you.”
▪ Encourage students to notice internal sensations – “You might notice that your muscles feel active or engaged.”
Environment
▪ Ensure soft lighting, an uncluttered layout, and options for where to place mat.
Mindfulness and Interception
▪ Use slow movement and pranayama to promote calm and activate the parasympathetic nervous system.
The Importance of Sensory Integration
Dr. Swartz says integrating sensory practices into a trauma-informed class is essential to create a sense of calm and promote emotional resilience and safety. Therefore, it is important instructors become familiar with the body’s sensory systems.
▪ Exteroception: External sensory awareness of sight, sound, taste, touch, and smell. ▪ Interoception: Internal sensory awareness that provides information about our emotions – temperature, hunger, thirst, alertness, tension, pain, restlessness.
▪ Proprioception: Awareness of the body in space as related to gravity; works with vestibular system (balance) and joints/muscles (position).
Using “bottom-up” sensory integration (pranayama, grounding, gentle movement) can help students become more aware of and connected to their bodies. This leads to enhanced internal awareness, which is important to the healing process.
Examples of Sensory Integration Techniques:
▪ Help anchor students in the present moment by guiding them to gaze softly (Drishti), to sense their breath at the tip of the nostrils, or to focus on specific sounds.
▪ To build proprioceptive awareness (sensing and feeling where the body begins and ends in space), guide students in pranayama and mindful, slow movement. Include balance poses.
CREATING A TRAUMA-INFORMED YOGA CLASS
Keeping in mind ethical considerations, the principles of trauma-informed care, sensory integration, and somatic experiencing, following are best practices for designing a class that feels safe, predictable, and grounding to students who have experienced trauma.
Class Environment
✔ Use soft lighting (but not dark).
✔ If using music, it should be neutral and predictable.
✔ Doors and windows should be visible and accessible.
✔ Ensure props are available to everyone.
✔ Position yourself so you are not hovering over students.
Class Structure
✔ Keep sequencing simple, repetitive, and rhythmic.
✔ Offer gentle transitions, avoid fast-paced flows, offer multiple options for rest.
✔ Build up to empowerment-based shapes, such as Warrior, without forcing intensity. ✔ No hands-on assists.
✔ End with grounding rather than deep stillness (some may prefer seated instead of lying down).Page 5 of 7
Begin Class with Centering/Grounding/Anchoring
✔ Invite students to find a comfortable position on their mat.
✔ Guide them toward body awareness (sensing where body touches the mat or focusing on one part of body). ✔ Begin intentional breathwork – first just noticing the breath without changing anything, then guide them in pranayama (e.g., 4-7-8 or 3-part breath).
✔ Can add a mantra or words to go along with the inhales and exhales.
✔ Option to invite students to recall a time or place when they felt safe, at ease, or peaceful.
Movement
✔ Warm-up by using bilateral, rhythmic movements to create a sense of mind/body integration (seated side stretches left and right, head to shoulder left and right).
✔ Use pandicular movement — stretching and contracting muscles (cat/cow) — to wake up the sensory motor system. Also helps reduce the build-up of chronic muscle tension and provides students with a sense of control over their muscles.
✔ Gentle movements with slow transitions help students feel strong (thread the needle, low lunge, down dog, rag doll, roll up to standing, lift arms overhead, cactus arms).
✔ Slowly build up to “power poses” (warrior, extended side angle, half-moon) to help students tolerate activation of the sympathetic nervous system. This helps increase confidence and enables a feeling of empowerment.
✔ Provide several options for rest by following power poses with phases of active recovery (child’s pose/supine butterfly) to help students access the parasympathetic nervous system. ✔ Come into balance poses to help build spatial awareness (proprioception).
✔ Add gentle stretches to help increase body awareness (supine twist, pigeon or figure 4) ✔ End with inversions to promote a sense of calm (waterfall, legs up the wall).
✔ Provide options for savasana (seated, lying on back, lying on side) – focus on grounding/anchoring to breath. ✔ End with thanking the class and/or offering a blessing, poem, or mantra.
CONCLUSION
Trauma-informed yoga teaching is a compassionate, evidence-based approach that recognizes the deep connection between trauma and the body, and is an effective adjunct treatment to therapy. By applying principles of trauma-informed care and somatic experiencing, instructors can create an inclusive environment that supports healing without re-traumatization. However, it is essential for instructors to practice ethically, honor cultural origins, and commit to continuous learning.
REFERENCES
▪ Arielle Schwartz, PhD, CCTP-II, E-RYT, EMDR-C (2025): PESCI Trauma-Informed Yoga for Therapists ▪ SAMHSA (2014): U.S. DHHS Publication No. SMA 14-4884, SAMHSA’s Concept of Trauma and Guidance for a Trauma-Informed Approach to Care.
▪ Shapiro & Forrest (1997): New York Basic Books – EMDR, The Breakthrough Therapy for Overcoming Anxiety, Stress, and Trauma.
▪ Pat Ogden (2015): Norton Series on Interpersonal Neurobiology - Sensorimotor Psychotherapy: Interventions for Trauma and Attachment
▪ Peter Levine (2010): In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness; (1997): Walking the Tiger - Healing Trauma; (1998): The Somatic Experiencing Model
▪ Bessel van der Kolk (2014): The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma; (2023): Journal of Traumatic Stress
▪ The Yoga Service Council and the Omega Institute for Holistic Studies (2016): Best Practices for Yoga for Trauma Recovery.
▪ Crews et al. (2022): Psychological Trauma - Theory, Research, Practice, and Policy
▪ Reinhardt et al. (2024): Complementary Therapies in Clinical Practice
▪ Emerson & Hopper. (2011): Overcoming Trauma Through Yoga
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▪ Hala Khouri (Omega Institute for Holistic Studies Online Resource Library): How to Make Your Yoga Class More Trauma Sensitive