How Trauma-Informed Yoga Supports Healing from Sexual Violence

Reconnecting Mind, Body, and Spirit After Trauma

August is National Wellness Month, a time to focus on holistic healing, self-care, and overall well-being. For survivors of sexual violence, healing isn’t just about processing emotions—it’s also about rebuilding the connection between mind, body, and spirit.

Sexual trauma often leaves survivors feeling disconnected from their bodies, struggling with anxiety, flashbacks, hypervigilance, and even physical pain. One powerful tool for healing is trauma-informed yoga, which offers survivors a safe, empowering way to release stored trauma, regulate emotions, and reclaim control over their bodies.

At V.O.I.C.E.S. Against Sexual Assault, we recognize the transformative impact of holistic healing practices. In this blog, we’ll explore what trauma-informed yoga is, how it differs from traditional yoga, and how it helps survivors regain a sense of safety and self-trust.

Understanding Trauma’s Impact on the Body

When someone experiences sexual violence, their body goes into survival mode. This response is controlled by the nervous system, leading to:

🔺 Fight, Flight, Freeze, or Fawn Responses – Survivors may react with anger (fight), avoidance (flight), dissociation (freeze), or people-pleasing (fawn) in stressful situations.
🔺 Chronic Stress and Anxiety – The body may remain on high alert, making it difficult to feel safe, even in calm environments.
🔺 Physical Tension and Pain – Trauma is often stored in the body, leading to tight muscles, headaches, digestive issues, and chronic pain.
🔺 Disconnection from the Body – Many survivors feel uncomfortable in their bodies, experiencing numbness, shame, or dissociation.

Traditional talk therapy is essential for processing trauma, but healing also requires reconnecting with the body in a gentle, supportive way. That’s where trauma-informed yoga comes in.

What is Trauma-Informed Yoga?

Trauma-informed yoga is a specialized practice that prioritizes safety, empowerment, and self-regulation for survivors. Unlike traditional yoga classes, which may focus on physical performance or rigid sequences, trauma-informed yoga is designed to:

✔ Encourage Choice and Control – Survivors are empowered to listen to their bodies and modify poses as needed.
✔ Use Mindful Breathing – Breathwork helps regulate the nervous system and reduce anxiety and hypervigilance.
✔ ️ Promote Safe, Non-Threatening Movement – Gentle, intentional movement allows survivors to reconnect with their bodies without pressure or expectations.
✔ Avoid Triggers and Overstimulation – Instructors avoid physical adjustments, forceful poses, or language that may be triggering.
✔ Create a Safe, Judgment-Free Space – Survivors are encouraged to move at their own pace and focus on self-compassion rather than achievement.

This approach makes yoga an accessible and healing practice for survivors, regardless of their experience level.

5 Ways Trauma-Informed Yoga Supports Healing

1. Rebuilding Trust with the Body

Survivors often feel disconnected from or betrayed by their bodies after trauma. Yoga helps reestablish a sense of safety and trust through gentle movement and breathwork.

💙 “My body is mine. I am safe in this moment.”

2. Regulating the Nervous System

Trauma disrupts the body’s ability to regulate stress, keeping survivors in a constant state of fight-or-flight. Yoga activates the parasympathetic nervous system, promoting relaxation and balance.

Techniques that help:
✔ Deep breathing (pranayama) – Calms the nervous system and reduces panic responses.
✔ Grounding poses (Child’s Pose, Mountain Pose) – Helps survivors feel stable and present.
✔ Slow, intentional movement – Encourages self-awareness and control.

💙 “I am present. I am grounded. I am safe.”

3. Releasing Stored Trauma and Tension

Trauma is often stored in the muscles and fascia, leading to tight hips, jaw clenching, and chronic tension. Gentle stretching and mindful movement help release these physical manifestations of trauma.

✔ Hip-opening poses (like Butterfly Pose) – Help release tension where emotions are often stored.
✔ Heart-opening poses (like Cobra Pose) – Encourage openness and self-acceptance.
✔ Twists and side stretches – Aid in emotional release and detoxification.

💙 “I allow my body to release what no longer serves me.”

4. Empowering Choice and Boundaries

Many survivors struggle with setting boundaries or asserting control over their bodies. Trauma-informed yoga encourages survivors to make choices based on what feels safe and comfortable for them.

✔ Survivors are given modifications and options rather than strict instructions.
✔ No physical adjustments are made without consent.
✔ The instructor uses non-directive language, such as “If it feels right for you, try this pose.”

💙 “I honor my body’s needs. I have the power to choose.”

5. Cultivating Self-Compassion and Inner Strength

Shame and self-blame are common among survivors. Yoga teaches self-compassion, patience, and resilience through mindfulness and affirmations.

✔ Positive affirmations help shift negative self-talk.
✔ Guided meditation fosters inner peace and self-acceptance.
✔ Mantras like “I am enough” remind survivors of their worth and strength.

💙 “I am whole. I am worthy. I am healing.”

Integrating Yoga into a Survivor’s Healing Journey

Trauma-informed yoga is most effective when combined with other healing modalities, such as:

✔ Therapy & Life Coaching – Helps process emotions and set goals for healing.
✔ Support Groups – Provides a sense of community and shared understanding.
✔ Journaling & Expressive Arts – Allows for creative emotional expression.

At V.O.I.C.E.S. Against Sexual Assault, we integrate yoga, therapy, and life coaching into our survivor-centered programs, including our Healing Voices Retreat, where survivors can experience the healing benefits of trauma-informed yoga in a safe, supportive space.

How You Can Start Practicing Trauma-Informed Yoga

• Join a trauma-informed yoga class. Look for instructors trained in trauma-sensitive practices.

• Try at-home yoga with survivor-focused videos. (Look for guided practices designed for trauma healing.)

• Start small. Even 5 minutes of mindful breathing or gentle stretching can be powerful.

• Listen to your body. There’s no “right” way to practice yoga—do what feels best for you.

💙 “Healing takes time, and I honor my journey.”

Final Thought: Your Body is a Place of Healing, Not Trauma

For survivors of sexual violence, healing is about reclaiming what was taken and learning to feel safe in their bodies again. Trauma-informed yoga is not about perfecting poses—it’s about listening, trusting, and honoring yourself.

At V.O.I.C.E.S. Against Sexual Assault, we are committed to holistic healing approaches that empower survivors to reclaim their strength, peace, and sense of self.

-If you or someone you love needs support, reach out to us today to learn about our trauma-informed yoga programs and survivor-centered services.

💙 You are not broken. You are healing. You are whole.