Trauma-Sensitive Yoga (TSY) is a specialized, clinical adaptation of traditional yoga practices designed to support recovery from trauma. It focuses intensely on creating a predictable environment of safety, choice, and empowerment. TSY acknowledges that trauma often involves a loss of control, and the practice is structured to restore a sense of agency within the body and mind. This modality serves as an adjunctive treatment, meaning it supports an individual’s primary psychotherapy rather than replacing it. The practice emphasizes the mind-body connection to help survivors process stored trauma in a manageable and self-directed way.
The Foundational Approach of TSY
Trauma-Sensitive Yoga is a specific, evidence-based intervention for individuals who have experienced complex trauma, chronic Post-Traumatic Stress Disorder (PTSD), or developmental trauma. It is built on the understanding that trauma is not only a psychological event but also a physiological one that impacts the nervous system and the relationship a person has with their own body. The primary goal of TSY is to help individuals safely inhabit their bodies again by cultivating present-moment experiences.
The most widely researched model is Trauma Center Trauma-Sensitive Yoga (TCTSY), developed at the Justice Resource Institute’s (JRI) Trauma Center in Massachusetts. TCTSY is grounded in trauma theory, neuroscience, and attachment theory. Unlike typical yoga classes, TSY focuses on internal sensation and self-regulation rather than achieving a specific external pose.
This modality is often delivered by certified facilitators in clinical settings, working closely with mental health professionals. It provides a body-based pathway to healing, acknowledging that traditional talk therapy may overlook the physical manifestation of trauma. TSY offers a structured, supportive environment for survivors to practice making decisions for themselves in real-time.
Core Principles Guiding TSY Practice
The philosophical pillars of TSY differentiate it from a standard yoga class, focusing on the how of the practice rather than the what. A central tenet is the principle of choice, which is constantly emphasized to give participants agency over their experience and remind them they are in control of their bodies.
Another core principle is the focus on interoception, which is the ability to perceive internal bodily sensations like heart rate, breathing, or stomach discomfort. TSY encourages participants to notice these internal signals without judgment, helping to rebuild the connection between the mind and a body that may feel unsafe or foreign. This focus on the present moment experience helps to ground the individual away from traumatic memories or future anxiety.
The practice strictly adheres to a non-force and non-judgment approach, which includes the complete avoidance of hands-on assists or physical adjustments from the facilitator. Since hands-on adjustments can be highly triggering for trauma survivors, the TSY model operates solely through verbal instruction. The emphasis is on acceptance of the current state, ensuring there is no expectation to achieve a perfect or aesthetically pleasing shape.
Navigating a Trauma-Sensitive Session
The practical application of TSY principles is evident in the structure of a session, beginning with the physical environment designed to maximize comfort and reduce potential triggers. Facilitators often eliminate mirrors, which can be distracting or cause body image discomfort, and ensure participants have a clear view of the exit. The lighting is typically kept soft, and the arrangement of mats allows for personal space and privacy.
The language used by the facilitator is the most significant difference from a conventional yoga class, relying entirely on invitational language. Instead of directive commands like “lift your arm,” the facilitator uses phrases such as, “If you choose, perhaps you can lift your arm.” This consistent offering of options reinforces the participant’s autonomy and right to choose how they engage with the movement.
The poses and sequences are carefully selected to promote grounding and stability, generally avoiding long holds or poses that require vulnerability, such as deep backbends or extended periods with closed eyes. If a closed-eye experience is offered, it is framed as an option, with the alternative being a lowered gaze at a non-moving point. The facilitator practices on their own mat throughout the session, never circulating, which removes any pressure or sense of being watched.
The session concludes with a specific protocol for closure, helping participants transition smoothly back to their daily routine. This involves gentle movements and grounding techniques, ensuring the session ends with a sense of stability rather than abruptness. The focus remains on what the participant is experiencing internally, encouraging them to carry the sense of self-agency out of the session.
The Neurobiological Rationale
The effectiveness of TSY is deeply rooted in its ability to address the physiological dysregulation caused by trauma in the nervous system. When a person experiences trauma, their nervous system often becomes stuck in a state of hyper-arousal, characterized by sympathetic dominance, commonly known as “fight, flight, or freeze.” TSY intervenes by using predictable, repetitive movement and breath awareness to gently engage the parasympathetic nervous system, promoting a state of calm and rest.
The emphasis on interoception helps to bridge the body-mind disconnection that frequently follows traumatic experiences. Trauma can cause a person to dissociate or feel alienated from their body as a defense mechanism, leading to a diminished ability to recognize internal states. By repeatedly inviting participants to notice non-threatening internal sensations, TSY helps to reactivate and regulate these interoceptive pathways.
Studies have shown that this somatic approach can lead to significant improvements in self-regulation, attention regulation, and post-traumatic stress symptoms. Experiencing choice over one’s own body in a safe setting helps to establish new neural pathways that signal safety instead of danger. This practice of conscious, self-directed movement provides corrective physical and emotional experiences that counter the helplessness inherent in trauma.