Yoga Poses to Release Trauma: Yoga Steps to Recover From Injury
Mar 27, 2019
Trauma is one of those dreadful experiences which are unbearable, intolerable, and one that we have no control over. Be it a life-threatening disease, a traumatic heartbreak, or your own best friend involved in a car accident- these are all traumatic events that have an impact on someone who experiences them.
Trauma leaves distinct traces on our minds and emotions, on our ability to experience joy and intimacy, and even on our biology and immune system.
When we witness a traumatic event, our neural pathways are damaged that lead to disassociation of mind-body-spirit. It triggers an intense sympathetic nervous system reaction of self-protection because of the fear arising from that traumatic event. It shuts down certain processes, like the ability to feel love or empathy, and depression may ensue. This may also lead to actions and reactions such as eating disorders, severe anxiety and depression, numbness, self-harm, and a general lacking of meaning and purpose in life.
Recover From Trauma with Yoga Poses and Reclaim Your Body
To heal from trauma, a connection must be made with oneself, including one’s body. There are certain trauma-sensitive yoga poses that help focuses on the mind, by bringing the body actively into the healing process. Yoga helps to cultivate a more positive relationship to the body through gentle breath, mindfulness, and movement practices.
Supta Baddha Konasana- Reclining Bound Pose
The reclining bound pose is a restorative asana which stimulates the Svadhisthana Chakra or the Sacral Chakra. Stimulating this Chakra, it fosters inner acceptance, and promote focus and productivity. The Sanskrit word Supta means “reclining”, baddha means “bound”, and asana meaning “pose”.
This pose provides flexibility to the hips, thighs, and knees. Many of us are unaware of the fact that our hip region is a natural part of the “fight or flight” stress response. We strive for our emotions in the hip region. The reclining bound pose opens up the heart and the sacral chakra which truly connect us with the heart and the hip, the two body parts deeply connected to feeling and storing emotions.
You may enter this pose from a seated position. Bring the soles of your feet together with the knees bent to the sides. Lean back your upper body into a reclined position and rest the arms comfortably alongside the body.
Balasana- Child’s Pose
The Child Pose is an ultimate self-retreat in itself. It is a heart opening pose when performed with an open mind, the full-body, gravitational pull of the asana induce us with a great sense of physical, mental, and emotional relief. The Sanskrit word Bala means “child” and asana is the “pose”.
Balasana is one of the most calming poses. It releases tension in the shoulders, neck, back, and hips too. We consider this posture to be a good friend for the one who is seeking a haven in this world, a place that will offer seclude and comfort during difficult times. The name of the pose is accurate, as it allows us to curl up and embrace the virtues of a child, allowing ourselves to become vulnerable.
To get into the child’s pose, start by kneeling on the yoga mat. Now have your forehead touching the ground on the floor in front of you while keeping your buttocks remains in contact with your heels. If it becomes strenuous, keep a folded towel or blanket fitted between the back of the thigh and calves to relieve the pressure.
Urdhva Mukha Svanasana- Upward Facing Dog Pose
Upward Facing Dog is one of the most powerful poses. It strengthens the upper body and offers a wonderful stretch for the chest and abdomen. It opens, activates and balances the Heart Chakra, Sacral Chakra, and the Root Chakra which helps boost energy in the body. This stretch from head to toe keeps a special focus on the spine. It improves the blood circulation of the entire body that leads to a better functioning of all the organs.
People often this pose with the Cobra Pose. In the latter pose, the lower body remains pressed into the ground while in the former, only the tips of the feet touch the floor. The deep stretch in the chest, neck, and the head will activate all the glands while alerting the mind and ensuring freshness all the time.
Lie on the mat while keeping your stomach towards the floor. Press your arms into the ground and lift the body with an arch in the back. Look straight by slightly tilting your head in the backward direction. Do not overstretch your neck to keep it safe from any stiffness. Be in this position for a few seconds. Exhale slowly while coming back to the original position.
Savasana- Corpse Pose
This is the most important poses of all. With so much hustle and bustle in our lives, we forget to find stillness. Our mind needs such moments of stillness and calm to process and reflect. Savasana is practiced at the end of a yoga session. The focus is on deep breathing.
In Sanskrit, the word Sava means “corpse” and asana means “pose”. It stimulates the Muladhara or the Root Chakra because the entire length of our body is connected with the Earth. Savasana energises this Chakra and keeps the individual grounded while providing the inner stability necessary for personal growth.
To enter the posture, lie on the ground with your face up while looking at the ceiling. Close your eyes and spread the legs and arms comfortably. Relax the arms alongside the body with the palms facing either up or down. Concentrate on your breath and feel the inner peace.
We recommend you to be friends with your mind and body. Holding on to traumatic emotions and thoughts will lead you nowhere. Try practising the above- mentioned poses- they might help you move past your difficult emotions.