Trauma is an emotional response to a shocking or wounding event. It can be physical, psychological, or both. Trauma pulls the body and mind out of balance and may result in distress or dis-ease. Yoga has been used as a common treatment for trauma healing. Hence, understanding the role of yoga in healing trauma is important.
Yoga promotes mindfulness and awareness. Individuals who experience trauma often lose touch with everything, including their body and present reality. Healing trauma through yoga requires us to reconnect with ourselves. This can be achieved by doing asanas such as Yogendra Sthitaprarthanasana (the Standing Prayer Posture), Yogendra Ekpadasana (the One-Legged Pose), Yogendra Utkatasana (the Upraised Pose), and Yogendra Talasana (the Palm Tree Pose). These asanas help increase body awareness. Asanas such as Yogendra Hastapadasana (the Hands to Feet Posture) and Yogendra Paschimottanasana (the Posterior Stretch Pose) help release extra stress, aiding in coping with trauma.
Yoga also includes certain asanas that are meant to consciously relax the mind and body. These asanas include Yogendra Matsyasana (the Fish Pose), Yogendra Makarasana (the Crocodile Pose) , Yogendra Dhradasana (the Firm Pose), and Yogendra Shavasana (the Corpse Pose).
Overcoming trauma through yoga also involves using pranayama as a tool for healing and rejuvenating the body. Pranayama is the regulation of breath, serving as a bridge that connects the body and mind. Pranayama not only helps deal with past trauma but also re-establishes the relationship with our body and increases our awareness of both the body and the present. Individuals who have experienced trauma are more likely to experience stress, anxiety, and panic attacks. Pranayama teaches us how to regulate our breath. Using pranayama to slow down our breath helps us deal with trauma responses appropriately. Some of these pranayama techniques include Yogendra Pranayama 1 (Equal Breathing), Yogendra Pranayama 4 (Diaphragmatic Breathing), Yogendra Pranayama 9 (Anulom Vilom), Shitali (the Cooling Breath), Seetkari (the Hissing Sound Breath), and Bhramari (the Sound of the Humming Bee). These techniques help us find mental and physical balance.
Yogendra Pranayama 4 - Diaphragmatic Breathing Yogendra Pranayama 4, also known as Diaphragmatic Breathing, improves breathing, which further sedates the nervous system and relaxes the entire body, promoting feelings of quietude and inner harmony. Sometimes, people who have experienced trauma find it difficult to sleep. This pranayama helps with insomnia and can be done right before bedtime.
Yogendra Pranayama 9 - Anulom Vilom Yogendra Pranayama 9, also known as Anulom Vilom, improves breathing capacity, sedates the nervous system, relaxes the body, and promotes feelings of quietude and inner harmony. In addition, it balances the energies in our system, helping to cope with pains and aches.
Shri Yogendraji, the founder of The Yoga Institute, has given unique practices that help in healing trauma through yoga, known as Nishpand Bhava. This technique helps inculcate the spirit of letting go (Vairagya). A person who has been through trauma has many memories of the trauma and emotions connected to the traumatic event. This technique helps develop the attitude to eventually let go of them.
This simple technique teaches us that life goes by just like the sounds around us. These sounds represent life, its events, situations, and people who come and go. We understand they persist, acknowledge them, and allow ourselves to move on without regret, analysis, or judgment.
Sequence of steps:
● Sit on a mat leaning against the wall with feet apart and outstretched. Do not slouch.
● Let the hips be close to the wall so that the spine remains naturally erect.
● The hands rest on the thighs, with palms and fingers loose and facing upwards.
● Close your eyes and passively observe the passing sounds as they come and fade away. Do not dwell on any sound but let it go as it fades away. Pick up on the next sound in the surrounding atmosphere. If there are no sounds, you can focus on some light instrumental music but no words, as words tend to develop emotions and reactions in the mind.
● Do not get affected by any outside sounds in any way.
● Sit in this manner for 5 to 15 minutes.
Limitations/Contraindications: There are no limitations or contraindications for this practice. Everyone can do this technique.
Benefits:
● This technique, when understood and practiced in its true spirit, elevates us from the mundane to the extraordinary.
● It is excellent for developing ‘Vairagya bhava.’
● It creates a feeling of ‘body forgetfulness,’ which helps the body heal faster.
● Recommended technique for every type of sickness for the body and mind.
Over time and with consistent use of these techniques, overcoming trauma through yoga is possible.