Somatic Yoga for Trauma: A Beginner’s Guide to Coping Through Movement

Healing from trauma is rarely ever linear – everyone moves at their own pace, and it can take time to find what truly works. Somatic practices are one emerging tool that may be helpful in supporting the process of navigating the aftermath of trauma, complementary to traditional forms of trauma-focused treatments.

In particular, trauma-sensitive yoga blends traditional yoga poses with a deeper focus on internal awareness (1). Rather than aiming for perfect form or flexibility, somatic yoga invites you to tune into your body’s sensations during movement – both physically and emotionally. For those who are managing trauma, this heightened awareness may help reveal where the body holds stress or tension and gently support its release. The goal is to provide those who practice it with a sense of safety and personal control while they’re engaging in it. 

This article will explore what trauma-sensitive yoga is, how it may benefit your healing and emotional well-being, and what you need to know before starting your own practice.

What Is Somatic Yoga for Trauma?

Somatic yoga for trauma, which is also known as trauma-sensitive yoga, is a gentle form of hatha yoga that is designed to support coping with trauma-related symptoms by helping you reconnect with your mind and body during movement (1).

Unlike traditional yoga, which often focuses on posture, strength, and flexibility, somatic yoga prioritizes the internal experience of each movement rather than how it looks on the outside. With a focus on self-compassion, this practice encourages you to tune into your body, recognize what’s happening internally, and respond to your body’s needs in an adaptive, and more mindful way (1).

For those who are coping with the aftermath of trauma, this approach may offer a unique way to rebuild trust with their mind and body – particularly when words alone aren’t enough to heal. However, it’s important to work alongside a mental health professional when dealing with trauma or any other mental health concerns, as they can provide personalized guidance, support, and resources that are tailored to your healing journey.

If you’re looking for a mental health professional, the Psychology Today website offers a search feature to help you find providers in your area (United States only).

The Science Behind Somatic Practices for Trauma

While research is still developing, growing evidence suggests somatic practices may help with coping with trauma in adaptive ways (1, 2). There is published evidence that regularly engaging in mind-body techniques as part of trauma-sensitive yoga may help provide relief from stress for those who are coping with trauma (3).

At the core of somatic practices is the mind-body connection, or the idea that our mental and emotional states are closely linked to our physical health and bodily sensations (4). This connection may be particularly valuable in trauma recovery as it expands the focus beyond traditional talk therapies to a more holistic approach that recognizes the body as an integral part of the healing process.

Another key component of somatic practices is building deeper body awareness, often by strengthening these two core internal sensing systems (5):

• Proprioception: Your ability to sense your body’s position and movement, helping you develop physical confidence and feel safer in your body.
• Interoception: Your ability to notice internal cues such as heartbeat, tension, or hunger, helping you respond more effectively to your body’s needs.

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How May Trauma Show up in the Body?

In the case of trauma, emotional stress may show up physically as muscle tension, tightness, or a general sense of discomfort (6). Somatic yoga helps by increasing your level of self-awareness, which potentially makes it easier to identify where trauma is held and gently guide its release in a safe, supportive manner.

While the effects can vary significantly from person to person, commonly seen somatic yoga benefits may include (1, 7, 8):

• Building a greater sense of body awareness
• Reducing negative self-talk
• Calming the nervous system to support relaxation
• Strengthening the connection between the mind and body
• Identifying and releasing areas of stored emotional stress and tension

What Are Somatic Techniques for Trauma?

Many somatic techniques that are designed to support your healing process from trauma use elements of the mind-body connection and body awareness systems to gradually release areas of deeply stored tension that may be linked to unresolved emotional stress (5, 9).

While somatic yoga is one of many somatic exercises to release trauma, several others are commonly used to support trauma recovery, including (2, 10, 11):

• Somatic experiencing therapy: A body-based therapy developed by Dr. Peter Levine that uses small, controlled movements to release stored trauma, which must be guided by a licensed mental health professional.
• Mindful movement: Gentle practices such as yoga, tai chi, or somatic stretching that focus on intentional movement and body awareness, helping you reconnect with your physical and emotional needs.
• Grounding techniques: Sensory-based activities that help anchor you in the present moment, often used in times of anxiety or emotional distress to restore a sense of emotional balance, calm, and stability.

These are just a few examples of somatic techniques for trauma, but many others exist that may be worth exploring to find what best suits your needs. Remember to always consult a mental health provider before you start any new form of therapy or trauma exercise to make sure it’s safe and appropriate for your healing journey.

What Is Somatic Release?

Somatic release is the process of letting go of stress or tension that your body may be holding onto after overwhelming or distressing experiences (12).

Trauma may often show up as chronic tension, muscle tension, or a feeling of disconnection from yourself (6). These physical responses are the body’s natural way of protecting itself from stress, but if left unaddressed over time, they may lead to significant emotional distress and dysregulation.

Somatic practices aim to release this stored trauma by shifting the focus from thinking about distressing experiences to physically working through them. Through intentional movement and increased body awareness, you may better tune into your body’s signals and let go of what no longer serves you, which allows you to feel more grounded, relaxed, and connected with yourself (9, 13).

Read more: Gentle Somatic Yoga: A Somatic Practice For Body And Mind

What Is the Best Yoga for Trauma Release?

There’s no one-size-fits-all approach to using yoga for trauma release. The best yoga practice for you will likely depend on your individual needs.

The best way to find a yoga method that truly supports your healing is to consult a healthcare provider. They can help you identify the most appropriate somatic techniques while also offering personalized support along the way.

Many trauma-informed yoga styles use additional therapeutic elements such as deep breathing and mindfulness to support relaxation and a sense of control over your body (14). You should keep in mind that some practices may resonate more deeply than others, so listen to your body and always choose what feels most supportive to you and your healing journey.

To help you get started, here are five gentle somatic yoga poses you can try at home:

• Pigeon Pose

The pigeon pose, otherwise known as Eka Pada Rajakapotasana, helps open up the hip and pelvis area, a common area where emotional stress may be stored (15). Here’s how to do it somatically:

1. Start in a tabletop position on your hands and knees.
2. Slide your right knee forward and place it just behind your right wrist, angling your shin slightly so it rests comfortably on the ground.
3. Extend your left leg straight back behind you, with the top of your left foot resting back on the floor.
4. Inhale deeply, lifting your chest and lengthening your spine.
5. As you exhale, slowly fold forward over your front leg, resting on your forearms or a cushioned surface.
6. Hold for 5 to 10 deep breaths, bringing your attention to any areas of tension and softly relaxing them with each exhale.
7. Switch sides and repeat this same process at your own pace.

Tip: Notice how your body responds as you stay in the pose. If emotion or discomfort arises, use your breath to stay grounded and gently bring your attention back to the physical sensations.

• Cat-Cow Pose

The cat-cow pose, also known as Marjaryasana-Bitilasana, is a classic yoga form that helps release spinal tension while reconnecting your breath with movement (16). Here’s how to do it somatically:

1. Start in a tabletop position on your hands and knees.
2. Slowly inhale and arch your back, drop your belly, and lift your head and tailbone toward the ceiling (cow pose).
3. Take a moment to notice any areas of tension and softly release them.
4. Slowly exhale and round your spine, tuck your tailbone, and drop your chin toward your chest (cat pose).
5. Take another moment to notice areas of tension or muscle tightness and try to release them without self-criticism or judgment.
6. Repeat this process slowly for 6 to 8 rounds, moving in sync with your breath.

Tip: Let your breath set the pace, and take your time. If you feel distracted or pulled out of the moment, gently return your focus to your breathing – it’s okay to slow down.

• Bridge Pose

The bridge pose, also known as Setu Bandhasana, helps activate the muscles in your lower body while regulating the nervous system to promote a sense of calm (17). Here’s how to do it somatically:

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Place your arms gently by your sides with your palms facing down.
3. Inhale as you slowly lift your hips toward the ceiling, one vertebrae at a time.
4. Pause once you reach the top, keeping your thighs parallel to one another.
5. Take a moment to notice any areas of tension and gently release them.
6. Exhale as you slowly lower your spine back down to the floor.
7. Repeat this process for around 6 to 8 lifts, keeping in sync with your breathing.

Tip: It’s okay if you don’t notice any areas of tension right away. Just focus on how each movement feels and stay present with what’s happening in your body.

• Child’s Pose

Child’s pose, also known as Balasana, is a gentle, grounding yoga posture that invites calm and rest. It’s often used as a resting position and can be particularly helpful during moments of emotional overwhelm or distress (18). Here’s how to do it somatically:

1. Start on your hands and knees in a tabletop position.
2. Gently shift your hips back toward your heels as you reach your arms forward.
3. Allow your forehead to rest on the mat or a soft cushion.
4. If your knees need more space, widen them slightly to stay comfortable.
5. Inhale slowly, noticing the expansion through your back and ribs.
6. Exhale gently, allowing any areas of tension or tightness to soften and release.
7. Stay in this position for 5 to 10 breaths, tuning in to how your body feels and allowing space for any sensations to arise without judgment.

Tip: If you feel overwhelmed at any point in your somatic yoga practice, return to child’s pose as a safe, calming space to pause, reset, and reconnect with your breath.

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• Legs-up-the-Wall Pose

The legs-up-the-wall pose, otherwise known as Viparita Karani, is a restorative yoga pose that helps calm the nervous system, ease anxiety, and regulate circulation, making it ideal for trauma recovery (19). Here’s how to do it somatically:

1. Find a clear space next to a wall, placing a yoga mat or cushion beneath you.
2. Sit sideways next to the wall with one hip touching it.
3. Gently swing your legs up the wall as you lower your back flat onto the ground.
4. Let your arms rest by your sides with your palms facing up in an open, relaxed position.
5. Inhale deeply and exhale slowly, noticing any internal sensations, emotions, or areas of tightness in your body.
6. Stay in this position for 5 to 10 minutes, or as long as feels comfortable.

Tip: Use this pose when you feel emotionally overstimulated as a grounding exercise, allowing gravity to release tension and bring you back into the present moment.

Read more: How Do Somatic Exercises Work? Everything You Need to Know

How to Make a Somatic Yoga Practice Yourself?

Creating a somatic yoga practice that supports trauma recovery starts with understanding your needs and goals. Trauma affects everyone differently (12), so it’s best to consult a healthcare provider first to discuss your best options.

Once you’ve received the go-ahead from a healthcare provider, you can start using yoga as part of your coping routine. To get the most out of your practice, it’s essential to build a space that feels safe, comfortable, and aligned with your needs. 

Here are some tips to help you get started on your somatic yoga journey:

• Use a supportive surface for safety and comfort (e.g. yoga mat, blanket)
• Choose a quiet, clutter-free area to limit distractions
• Incorporate soft lighting or colorful lamps to create a calming mood
• Play gentle background music or nature sounds to help you stay present
• Consider using aromatherapy to further promote relaxation

Remember, somatic yoga isn’t about perfection, it’s about tuning in to what your body needs in the moment. Take your time to explore different yoga poses and approaches until you find a routine that works best for you.

If you’re just starting out, the BetterMe app offers many yoga tutorials and resources to support well-being, helping guide you toward a happier, healthier you.

Frequently Asked Questions

• Where is trauma stored in the body?

Trauma and stress are often stored in the nervous system and muscles, which can show up as chronic tension, muscle tightness, or other somatic complaints (6). These physical reactions are the body’s way of protecting itself, but when left unaddressed, they may build up and lead to significant emotional distress or dysregulation.

• Does somatic yoga really work?

Many people find somatic yoga helpful for reducing stress and releasing stored tension that is linked to trauma symptoms (1). However, the effects can vary from person to person, so this technique is often not sufficient alone to fully heal from trauma.

• Can you heal trauma with yoga?

Yoga alone may not completely heal trauma, but it may be a powerful, complementary tool to incorporate in your healing journey. For deeper trauma treatment, it’s best to use yoga alongside mental health support from a trauma-informed healthcare professional.

• Can somatic yoga help with weight loss?

Somatic yoga isn’t focused on weight loss, but it may support it indirectly by reducing stress and promoting healthier habits (20). If you’re exploring somatic yoga for weight loss specifically, take a moment to reflect on your goals. After all, this practice may offer deeper benefits beyond simple physical changes.

The Bottom Line

Somatic yoga is a unique way to approach the trauma healing process, allowing you to reconnect with both your mind and body to release tension that may be contributing to imbalanced or strained well-being. Whether you’re just starting out or looking to deepen your practice, remember that every small step counts toward meaningful progress.

For more wellness support, the BetterMe app is your go-to destination for tutorials, tips, and guidance to help you stay on track with your goals and overall healing journey.