Trauma isn’t just a memory in the mind—it’s something that can live in the body, affecting how we move, breathe, and feel. You might notice it as tension in your shoulders that never quite goes away, a tightness in your chest when stress hits, or even an unexplained sense of unease. The body remembers, even when the mind tries to move on. However, yoga offers a powerful way to access and release that stored trauma, providing not just physical relief but emotional healing as well. More than just a form of exercise, yoga teaches how to overcome triggers, creating a space where deep-seated emotions can surface, be acknowledged, and ultimately released. In the rest of this article, we’ll cover everything you need to know about using yoga to release stored trauma in the body.
How Trauma Gets Stored in the Body
When we experience something traumatic—whether it’s a single event or prolonged stress—our nervous system reacts to protect us. This is the fight, flight, or freeze response in action. But when trauma isn’t processed properly, the energy from that response doesn’t just disappear. It gets stored in the body, often in areas like the hips, shoulders, jaw, or diaphragm. Over time, this stored tension can lead to chronic pain, fatigue, digestive issues, or emotional imbalances like anxiety and depression.
In more serious cases, trauma can fuel addition, which can have severe consequences on our bodies and minds. When trauma drives addiction, it’s often an attempt by the individual to manage the overwhelming feelings or physical sensations associated with these unresolved issues. This coping mechanism, while initially seeming helpful, can spiral into dependency and make matters even worse.
Why Yoga Helps Release Trauma
Yoga brings awareness back to the body in a gentle, nonjudgmental way. It encourages us to slow down, breathe deeply, and feel what’s happening inside without trying to push it away. Here’s how yoga helps with trauma release:
- Regulates the Nervous System – Through breathwork (pranayama) and mindful movement, yoga helps shift the nervous system out of fight-or-flight mode and into the parasympathetic (rest-and-digest) state, where healing can occur.
- Encourages Body Awareness – Many trauma survivors become disconnected from their bodies as a protective mechanism. Yoga provides a safe way to rebuild that connection, helping individuals feel present and grounded.
- Creates a Safe Space for Release – Certain postures can trigger the release of stored emotions. It’s not uncommon for people to feel sudden sadness, anger, or even relief during a deep stretch. This is a sign of the body letting go.
- Improves Breath Control – Shallow breathing is common in those with unresolved trauma. Yogic breathing techniques help open up the lungs and calm the mind, reducing anxiety and promoting relaxation.
- Builds Inner Strength and Resilience – Beyond physical flexibility, yoga fosters emotional resilience, helping individuals approach challenges with a greater sense of calm and control.
Best Yoga Poses for Releasing Trauma
While any yoga practice can be beneficial, certain poses are particularly effective when using yoga to release stored trauma in the body. Here are a few to incorporate into your routine:
1. Child’s Pose (Balasana)
This gentle forward fold encourages the body to relax and surrender. It stretches the lower back and hips, two common areas where emotional stress accumulates. Deep breathing in this pose can help process and release pent-up emotions.
2. Pigeon Pose (Eka Pada Rajakapotasana)
The hips are often called the “junk drawer” of the body because they store a lot of emotional tension. The pigeon pose provides a deep hip opening, making it one of the most powerful postures for trauma release. Holding the pose and breathing deeply can lead to unexpected emotional releases.
3. Bridge Pose (Setu Bandhasana)
This heart-opening pose helps release tension in the chest and shoulders, areas that often tighten due to stress and emotional pain. It also activates the parasympathetic nervous system, promoting a sense of calm.
4. Seated Forward Fold (Paschimottanasana)
Forward folds encourage introspection and deep release. This pose stretches the entire back body and promotes relaxation, making it a great way to unwind stored stress.
5. Legs Up the Wall (Viparita Karani)
A restorative pose that calms the nervous system and encourages full-body relaxation. It’s particularly beneficial for those dealing with anxiety or insomnia related to trauma.
6. Savasana (Corpse Pose)
Though it looks simple, Savasana is one of the most important poses for trauma healing. Lying still allows the body to integrate the effects of the practice and fully relax, which can be incredibly healing for those who have trouble feeling safe in stillness.
Incorporating Breathwork and Meditation
In addition to movement, breathwork (pranayama) and meditation play a crucial role in trauma release. Deep, conscious breathing signals to the body that it’s safe, helping to shift out of survival mode. Some effective techniques include:
- Diaphragmatic Breathing – Also known as belly breathing, this technique encourages deep, full breaths that activate the body’s relaxation response.
- Nadi Shodhana (Alternate Nostril Breathing) – Balances the nervous system and promotes emotional stability.
- Box Breathing – Inhaling for four counts, holding for four, exhaling for four, and holding for four again. This helps regulate stress and create a sense of calm.
Meditation complements yoga by allowing space for reflection and emotional processing. A simple mindfulness practice—where you observe sensations, thoughts, and feelings without judgment—can be incredibly powerful for trauma healing and your mental health.
Listening to Your Body
One of the most important aspects of using yoga for trauma healing is learning to listen to your body’s signals. Some days, a gentle, restorative practice may be best. Other times, a more active flow could help release built-up energy. The key is to move at your own pace and honor what feels right for you.
If emotions come up during practice, try not to suppress them. Allow yourself to feel whatever arises, knowing that it’s a natural part of the healing process. Journaling after practice can also help process any emotions that surface.
Finding Support
If not processed in a healthy way, trauma can cause a world of issues. For instance, trauma can lead to anxiety, depression, and PTSD as individuals seek relief through substance use. While yoga is a powerful tool, it’s not a substitute for professional help. If you’re dealing with deep trauma, working with a therapist—especially one trained in trauma-sensitive yoga—can provide additional guidance and support. Trauma-sensitive yoga instructors create a safe, non-triggering environment and offer modifications to help individuals feel comfortable in their practice.
Final Thoughts
Using yoga to release stored trauma in the body is a journey, not a quick fix. Healing takes time, patience, and self-compassion. By practicing regularly, listening to your body, and allowing space for emotions to surface, you can begin to untangle the effects of stored trauma and cultivate a greater sense of peace and well-being. Whether you’re new to yoga or have been practicing for years, approaching it with the intention of healing can transform your relationship with your body and mind. The more you tune in, the more you’ll discover your body’s incredible ability to heal itself.