Hour 80 Yoga Therapy – Post-Traumatic Stress Disorder (PTSD)
Yoga Therapy for Post-Traumatic Stress Disorder (PTSD)
Introduction
Post-Traumatic Stress Disorder (PTSD) is a psychiatric condition that occurs following exposure to or witnessing a profoundly traumatic or life-threatening situation. Although often linked to war veterans or accident survivors, PTSD can happen to anyone—including abuse victims, victims of natural disasters, and those who have experienced loss. It is characterized by flashbacks, nightmares, emotional numbness, increased anxiety, and hypervigilance.
Yoga therapy, being an holistic methodology that combines asana (body postures), pranayama (breathing techniques), dharana (concentration), and dhyana (meditation) in an integrated manner, has deep healing potentials for victims of PTSD. While treating merely symptoms, yoga intervenes into psycho-emotional, physiological, as well as energetic disturbances underlying trauma.
Knowing About PTSD In Terms Of Yogic Perspective
Pranic Imbalance: The path of prana (life energy) gets impaired by trauma more often than not, which in turn results in energy blocks and imbalances of the nadis (micro energy channels).
Dysfunction in Manomaya and Vijnanamaya Koshas: Yoga philosophy describes trauma as a strain on the sheaths of mind (manomaya kosha) and wisdom (vijnanamaya kosha) such that they induce disharmony in perceiving and reacting to life.
Excess sympathetic activation: PTSD has chronic fight-or-flight responses, which yoga neutralizes through stimulating the parasympathetic nervous system (rest-and-digest).
Aims of Yoga Therapy for PTSD
Center the individual in the here-and-now.
Help recover control of breath and body.
Nurture inner safety and relaxation.
Restore connection with others and self.
Minimize symptoms of hyperarousal, insomnia, and anxiety.
Yoga Practices Repeatedly Done
1. Asanas (Postures)
They should be grounding, gentle, and manageable to enhance awareness of the body without overexciting.
a. Tadasana (Mountain Pose)
Purpose: Encourages grounding and stability.
Adjustment: Perform with slightly widened feet and eyes open for beginning practitioners with great anxiety.
b. Balasana (Child’s Pose)
Purpose: Provides a sense of safety and internal focus.
Modification: Use a bolster or cushion under the torso for increased comfort.
c. Setu Bandhasana (Bridge Pose)
Significance: Opens up the chest and heart space, assists with emotional regulation.
Modification: Use a block under the sacrum to make a restorative version.
d. Viparita Karani (Legs-Up-the-Wall Pose)
Significance: Stretches the parasympathetic nervous system; very calming.
Modification: Use a folded blanket under the hips for support.
e. Marjaryasana–Bitilasana (Cat-Cow Movement)
Significance: Increases mobility in the spine and facilitates rhythmic breathing.
Modification: Do slowly with eyes closed or softly gazing to prevent overstimulation.
2. Pranayama (Breathing Techniques)
Breath is a strong anchor for individuals with PTSD. Begin with basic awareness of breath.
a. Dirgha Pranayama (Three-Part Breath)
Significance: Posts conscious control of breath, soothing the mind.
Technique: Inhale into belly, ribs, and chest; exhale slowly in opposite order.
b. Nadi Shodhana (Alternate Nostril Breathing)
Significance: Balances both hemispheres of the brain and soothes the nervous system.
Warning: Refrain from retention or forceful breathing at first.
c. Brahmari (Humming Bee Breath)
Importance: The calming hum produces vibration in the brain, dispelling anxiety.
Variation: Have eyes open if closed-eye exercises are provoking.
3. Meditation and Relaxation Techniques
a. Yoga Nidra (Yogic Sleep)
Importance: Reaches subconscious and facilitates release of trauma patterns gently.
Guidelines: Follow guided sessions, preferably in a secure setting.
b. Mindfulness Meditation
Pay attention to breath, body feelings, or neutral objects such as a flame or flower.
Refines the skill of watching emotions without being swamped by them.
Therapeutic Principles and Considerations
Trauma-Informed Approach: Refrain from giving forceful commands or physical corrections. Always ask permission before physical adjustments.
Choice and Autonomy: PTSD survivors tend to feel helpless. Offer choices and empower them to decide how deeply they engage.
Slow Pacing: Provide plenty of time between transitions. Maintain the environment quiet and predictable.
Establish Safety: Practice in quiet, uncluttered rooms. Promote grounding activities such as sense of feet or touching the floor.
Precautions and Contraindications
Steer clear of deep backbends or inversions during initial stages of therapy.
Eyes-closed exercises can be provocative for some; provide eyes-open options.
Steer clear of abrupt or harsh cues—voice should be gentle, slow, and consistent.
Practice always under the tutelage of a trained yoga therapist who is experienced in trauma treatment.
Case Example
A 32-year-old woman with PTSD following a car accident had frequent panic attacks and insomnia. Her initial yoga therapy included:
Gentle seated asanas (e.g., Sukhasana, Cat-Cow)
Simple awareness of the breath and Dirgha Pranayama
10 minutes of Yoga Nidra per day
After 8 weeks, she reported better sleep, fewer episodes of anxiety, and greater sense of body connection. The focus was never on flexibility or performance—but on establishing a safe internal space.
Conclusion
Yoga therapy for PTSD is not a panacea but a deep healing ally. With regular, loving practice, it assists trauma survivors in re-establishing a sense of safety, re-taking control of their inner lives, and unlocking the door to peace and presence.
As yoga therapists, our role is not to “fix” the person but to hold space—where the breath flows freely, the body feels safe, and the soul begins to remember its wholeness.