Institute for Modern Holistic Alchemy

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Trauma-Sensitive Yoga and Mindfulness for Self-Healing

Use evidence-based techniques to manage symptoms of trauma, chronic stress, and chronic illness.
Spira Lotus
34 students enrolled
English [Auto]
Learn gentle ways to reconnect with your body while healing from trauma.
Enhance self-awareness, make choices, and create feelings of safety.
Learn to regulate your nervous system which the key to healing from trauma, whether it’s PTSD, complex PTSD, chronic illness, TBI, etc...
Manage stress, regulate mood, improve digestion and sleep.
Increase interoception and proprioception

Trauma sensitive yoga is a form of yoga as therapy, adapted from modern postural yoga. It’s a very gentle practice and differs from postural yoga in a few ways. Instead of achieving specific postures, students are guided to bring awareness to internal sensations in the body (interception) and to develop feelings of safety and self-acceptance. The student is always in control of their movements and are invited to freely explore various shapes. Students learn to make choices in the moment and decide what’s right for their body.

Mind-body approaches help traumatized individuals increase awareness of, and attention to, bodily sensations while maintaining present-moment experience. This can be helpful to counteract dissociative responses. It can also help in nurturing the body. When we connect to our bodies on a deeper level, we can regain ownership of our internal responses. Current research shows that yoga can help reduce pain, anxiety, depression, a greater sense of interconnectedness with others, enhanced self-efficacy, self-esteem, and feelings of empowerment.

Trauma can trigger a chronic stress response in the body (hyperarousal, hyper vigilance, and fear). This throws the whole nervous system out of balance. Yoga helps regulate the nervous system by activating the PNS (parasympathetic nervous system). Some breathing techniques are also used to tone the vagus nerve, which activates the PNS.

This practice is not a cure, but rather, a tool for your self-healing toolbox. Recovering from trauma is a process, and with a well-developed strategy and strong medical team behind us, we can eventually come to a place of healing. If you haven’t already, find a good trauma specialist to work with as they are up to date on the latest research. Trauma research has grown quite a bit over the last few years and it’s good to have someone on your team who is caught up.

Please consult your physician or psychotherapist before beginning this practice. Even though this course is appropriate for any level, and created with possible triggers in mind, I recommend you approach gently and slowly. Try 10 minutes at a time. You can also practice with your therapist’s guidance or support, if you’d like.

**This is not a traditional yoga class. It’s very different and very gentle. Those who follow a regular yoga program should try not to have any expectations before beginning this practice.

**Also, I’m not a medical doctor and not claiming any kind of cure. I’m a trauma survivor like you, and this is simply an offering to share what modalities I use on my own healing journey.



About the Instructor and Overview

About the Instructor and Overview


What is Trauma?

A short slide lecture on trauma, how it affects the brain, and what we can do to heal.

Trauma Sensitive Yoga Practice

Introduction and seated shapes
Tabletop Shapes
Standing Shapes
Supine Shapes

Mindfulness and Breathwork

Simple Mindfulness Meditation
Diphragmatic Breathing
Loving Kindness Metta Meditation

Additional Material

5 Ways to get Grounded

How to get grounded when you're feeling anxious or overwhelmed.

10 Ways to Regulate your Nervous System

If you get dysregulated, these will help you calm quickly. It's also recommended to do these every day, multiple times a day as part of your healing protocol.

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2 hours on-demand video
Full lifetime access
Access on mobile and TV
Certificate of Completion


Working hours

Monday 9:30 am - 6.00 pm
Tuesday 9:30 am - 6.00 pm
Wednesday 9:30 am - 6.00 pm
Thursday 9:30 am - 6.00 pm
Friday 9:30 am - 5.00 pm
Saturday Closed
Sunday Closed
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