Somatic Yoga Poses for Trauma Healing

Fact/Figure	Explanation
1. Body-Based Healing	Somatic yoga helps release trauma stored in the body through gentle movements.
2. Nervous System Support	It calms the nervous system, reducing stress and anxiety.
3. Science-Backed	Studies show body-focused practices like somatic yoga improve trauma recovery. (Led by)
4. Beginner-Friendly	No special skills or flexibility are needed; anyone can start practicing.
5. Therapy Partner	It works well with talk therapy, giving a full-body approach to healing trauma.

Somatic Yoga Poses For Trauma

Somatic yoga helps you become more aware of your body and release any emotions or tension stored there. It encourages you to pay attention to how your body feels and gently let go of any stress or emotions. Here are some somatic yoga poses that can help release trauma:

Begin with Seated Breathing

• Sit comfortably on the mat, with your back straight and your legs crossed.
• Place your palms facing up on your knees.
• Close your eyes and take five deep breaths:
  1. Inhale through your nose.
  2. Exhale through your nose.
  3. On the last two breaths, exhale through your mouth as if fogging a mirror.

Alternate Nostril Breathing (Anulom Vilom)

• Raise your right hand and bend your index and middle fingers.
• Use your thumb to close your right nostril and your ring finger to close your left nostril.
• Follow these steps:
  1. Close your left nostril with your ring finger and inhale through the right nostril.
  2. Close your right nostril with your thumb and exhale through the left nostril.
  3. Inhale through the left nostril, then close it and exhale through the right.
  4. Repeat this alternating pattern for a few breaths.

Gentle Shaking of Shoulders for Energy Release

• Stand up tall with your feet shoulder-width apart.
• Begin shaking your wrists gently, rotating them clockwise and counter clockwise.
• Roll your shoulders backward, then forward.
• Place your hands on your hips and make large circular movements with your hips. Switch directions after a few rotations.

Side Bends for Stretching

• Stand straight, feet shoulder-width apart.
• Stretch one arm overhead and bend your torso to the opposite side.
• Hold for a moment and then switch sides.
• Feel the stretch along your side body.

Twisting Movements

• Place your hands on your hips.
• Pivot your foot and twist your torso gently to one side, lifting your back heel.
• Switch sides and repeat the twist. Move smoothly and at your own pace.

Flowing Forward Fold

• Stand with feet hip-width apart.
• Sweep your arms up overhead, then fold forward slowly, bending at the hips.
• Let your arms dangle or touch the floor. Keep a soft bend in your knees.
• Slowly roll up to standing, one vertebra at a time.

Wave Movements for the Spine

• Stand with your feet firmly on the ground.
• Move your body in wave-like motions, starting from your shoulders and flowing down to your hips.
• Drop one shoulder at a time to twist gently through your spine.

Forward Fold with Arm Sway

• Bend forward and grab your elbows with opposite hands.
• Let your torso hang heavy and sway side to side like a pendulum.
• Keep your chin tucked to your chest and breathe deeply.

Backbend to Forward Bend

• Inhale and gently arch your back, looking up to the ceiling.
• Exhale and fold forward, letting your arms hang.
• Repeat this flowing movement for a few breaths.

Standing Wide-Leg Flow

• Spread your legs wider than hip-width apart.
• Bend your knees into a squat while sweeping your arms overhead.
• Exhale and fold forward, letting your arms sweep down.
• Repeat this movement to open up your hips and chest.

Lunges with Upper Body Stretch

• Step one foot forward into a lunge, keeping your back leg straight.
• Bend your elbows and open your chest, lifting your chin toward the sky.
• Pulse gently in the lunge, then switch sides.

Butterfly Pose

• Sit down with your feet together and knees open wide.
• Hold your feet with your hands and gently flap your knees like butterfly wings.
• Lean forward slightly to deepen the stretch in your hips.

Seated Twist

• Extend one leg straight and bend the other leg, bringing the foot to the inner thigh.
• Hug the bent knee with the opposite arm and twist your torso, looking over your shoulder.
• Hold for a few breaths, then switch sides.

Side Stretch with Arm Extension

• Extend one leg out to the side and keep the other leg bent inward.
• Reach the opposite arm over your head and lean toward the extended leg.
• Pulse gently to feel the stretch.

Thread the Needle Pose

• Start on all fours.
• Slide one arm underneath the opposite arm, lowering your shoulder and head to the mat.
• Hold for a few breaths and then switch sides.

Child’s Pose

• Sit back on your heels with your knees wide apart.
• Stretch your arms forward and rest your forehead on the mat.
• Take deep breaths and let your body relax completely.

Upward Dog to Downward Hill Stretch

• Lie on your stomach with hands under your shoulders.
• Press into your hands, lifting your chest into an upward-facing dog.
• From there, lift your hips high into a downward hill stretch, creating a peak with your body.

Happy Baby Pose

• Lie on your back and bring your knees toward your chest.
• Hold your feet or ankles and gently rock side to side.
• This helps release tension in your lower back and hips.

Final Relaxation (Shavasana)

• Lie flat on your back with your arms relaxed by your sides and palms facing up.
• Let your feet fall naturally outward.
• Close your eyes and focus on your breath. Let your body sink into the mat, allowing each muscle to relax completely. Studies show that deep relaxation in Shavasana can lower stress hormones and improve overall well-being, making it a powerful pose for trauma recovery.

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