Trauma-Sensitive Yoga (TSY) is a specialized, modified practice designed as an adjunctive clinical intervention for individuals who have experienced trauma. This approach integrates principles of trauma theory, attachment theory, and neuroscience with traditional Hatha yoga forms and breathing practices. TSY aims to help survivors reconnect with their bodies in a safe and empowering way. The Trauma Center Trauma-Sensitive Yoga (TCTSY) model is recognized as an evidence-based complementary treatment for psychological trauma. This practice focuses on healing the physiological and psychological effects of trauma by creating a predictable and non-judgmental environment.
The Core Principles That Define TSY
The methodology of TSY is built upon four fundamental principles intended to counteract the disempowerment and dissociation often resulting from traumatic experiences.
Choice
Choice is paramount, emphasizing the student’s right to choose how they move, if they move, or if they remain in the room. This principle directly addresses the feeling of helplessness experienced during trauma by returning a sense of personal agency to the individual. Facilitators use invitational language, such as “I invite you to,” rather than commanding instructions, ensuring the participant maintains control over their physical experience.
Interoception
Interoception involves the practice of noticing internal physical sensations without judgment, such as the feeling of the feet on the floor or the movement of the breath. Trauma often leads to a disconnection between the mind and the body, making internal sensations feel overwhelming or unsafe. By gently focusing attention inward, TSY encourages survivors to safely rebuild awareness of their bodily self.
Non-Coercion and Present Moment Focus
The concept of Non-Coercion is woven into the class structure, fostering a safe relational environment. The facilitator practices alongside the students, rather than instructing from a position of authority, which supports relational repair. This shared practice is coupled with a strong Present Moment Focus, using movement, breath, and grounding techniques to anchor the individual in the “here and now.” This focus helps to reduce the likelihood of dissociation or being overwhelmed by memories or flashbacks.
How TSY Differs from Conventional Yoga
TSY is structurally and philosophically distinct from most conventional yoga classes, which often prioritize physical alignment, fitness, or spiritual achievement.
A primary difference is the complete absence of physical assists or hands-on adjustments from the facilitator. In a conventional class, hands-on adjustments are common for deepening a pose or correcting form. In TSY, any physical touch is avoided entirely to respect boundaries and prevent re-traumatization.
The language used by the facilitator is strictly invitational, non-directive, and non-judgmental. While a conventional teacher might use directive language, the TSY facilitator consistently offers options and emphasizes that the student is the sole authority over their body. This shift in language reinforces the principle of choice and agency throughout the entire session.
Furthermore, the sequencing and structure of a TSY class are intentionally predictable and repetitive, avoiding sudden movements or surprises that might trigger a defensive response. The class environment is highly controlled for safety, often featuring consistent lighting and seating arrangements that allow for clear sightlines to the exit. TSY utilizes simple, accessible movements that emphasize comfort and stability over achieving a perfect external form.
Somatic Integration and Nervous System Regulation
TSY’s effectiveness stems from its ability to address the physiological impact of trauma, which is often stored as a chronic state of dysregulation in the body’s nervous system. Trauma is a physiological response that can leave the nervous system stuck in a pattern of defense. This includes the sympathetic nervous system’s fight or flight mobilization, or the dorsal vagal system’s freeze or collapse. This chronic state manifests as hyper-arousal, such as anxiety and hypervigilance, or hypo-arousal, such as numbness and dissociation.
The practice facilitates somatic integration, the process of reconnecting the mind and body, allowing the nervous system to shift out of its defensive posture. TSY uses gentle, repetitive movement and intentional breathwork to help complete the physiological actions that were interrupted and suppressed during the traumatic event. By engaging in body-based practices, survivors can safely release the energy of these incomplete survival responses trapped in their bodies.
Movement and interoception serve to enhance nervous system regulation, allowing the individual to gain conscious control over their autonomic responses. Noticing internal sensations provides real-time information that the body is safe in the present moment. This bottom-up approach of working with the body first builds the capacity to tolerate uncomfortable sensations and emotional distress, ultimately increasing the body’s overall window of tolerance for stress.
Accessing and Participating in TSY
For individuals interested in exploring this practice, it is important to seek out qualified professionals who have undergone rigorous training specific to trauma-informed care. The most recognized model is the Trauma Center Trauma-Sensitive Yoga (TCTSY) program, developed at the Center for Trauma and Embodiment. Certified facilitators have specialized knowledge in trauma theory and how to safely lead body-based practices for survivors.
TSY is not a replacement for traditional psychotherapy but is often used as a complementary, adjunctive treatment. It is frequently offered in a variety of settings:
- Mental health clinics
- Community centers
- Correctional facilities
- Specialized yoga studios
Some practitioners offer individual sessions, while others facilitate small, closed groups designed to maximize feelings of safety and predictability.
When beginning TSY, participants are encouraged to start slowly and communicate their needs to the facilitator. The focus remains on the internal experience, which allows the participant to gradually cultivate a deeper sense of self-awareness and empowerment within their own body.