Trauma-Informed Yoga When You Need Something Gentle
You do not have to fix everything right now.
You do not have to understand exactly what you are feeling, explain what happened or force yourself to calm down.
For the next few minutes, you can simply notice where you are and try one small movement.
Trauma-informed yoga is not about performing difficult poses or pushing your body to become more flexible. Here, it means moving with choice.
You decide what you do, how far you move, whether you stay still and when you stop.
You can follow the entire practice, choose one movement, watch without joining in or leave and return another time.
You remain in control throughout the practice.
Sometimes a feeling has been building for longer than we realise. You do not need to work out where it came from before doing something gentle for yourself.
Image suggestion: A person sitting comfortably on a chair in a quiet, naturally lit room, with both feet resting on the floor and their eyes open.
Alt text: Person sitting comfortably on a chair with both feet supported by the floor during a gentle yoga practice.
Begin With Where You Are
Before changing your position, take a moment to look around you.
You might notice a window, a doorway, a piece of furniture or something with a colour you like.
There is no need to search for anything meaningful.
Simply let your eyes find one ordinary object in the room.
Notice that the object is here.
Notice that you are here too.
You can keep your eyes open for this entire practice. You do not have to turn inward, close your eyes or focus deeply on your body.
If looking around feels more comfortable than concentrating on a movement, continue looking around.
That still counts.
What You Need
You do not need a yoga mat, special clothing or a quiet house.
You can practise:
Sitting on a chair
Standing beside a wall
Sitting on the edge of a bed
Sitting on the floor
Wearing your everyday clothing
In a small amount of space
With the video playing quietly
With the sound turned off
For two minutes
For the entire session
By simply watching
A chair, wall or bench can provide extra support.
You may also like to have a cushion, folded towel or blanket nearby, but none of these are required.
Use what you have. Start from the position that feels most manageable today.
A Gentle Safety Note
This practice offers simple, optional movement. It is not medical treatment or therapy.
Move slowly enough to notice what feels comfortable.
You do not need to stretch as far as possible, hold a position or push through discomfort.
Stop a movement if you experience pain, dizziness, numbness, unusual shortness of breath or anything else that concerns you.
If you are living with an injury, balance difficulty, a recent operation, pregnancy or a health condition that affects movement, consider asking a qualified health professional or suitably trained instructor which movements are appropriate for you.
You can also choose to watch the practice without moving.
Watching is participation.
Stopping is allowed.
Changing your mind is allowed.
A Gentle Trauma-Informed Yoga Practice
This practice may take approximately eight to ten minutes, but there is no required length.
You can pause after any movement.
You can repeat the movement that feels most useful and skip everything else.
There is nothing you have to complete.
Step One: Feel the Support Beneath You
Choose a seated or standing position.
If you are sitting, allow the chair, bed or floor to carry some of your weight.
If you are standing, you might place one or both hands on a wall, chair or bench.
You do not need to stand without support.
Notice one place where your body meets something steady.
It may be:
Your feet meeting the floor
Your back meeting the chair
Your hand meeting the wall
Your legs meeting the seat
Your arm resting against your side
You do not have to notice your entire body.
Choose one point of contact.
You might stay here for a few seconds, or you might gently shift your weight from side to side.
There is no correct way to feel supported.
You are simply giving your attention somewhere ordinary and steady.
Image suggestion: Close-up of two clothed feet resting naturally on the floor beneath a chair.
Alt text: Feet resting on the floor as part of a seated grounding movement.
Step Two: Press and Release
If it feels comfortable, place your feet against the floor.
Gently press down through both feet.
The pressure does not need to be strong.
Notice the contact for a moment.
Then reduce the pressure.
You can press again and release again.
There is no need to coordinate this movement with your breathing.
Your breathing can remain exactly as it is.
If pressing both feet feels uncomfortable, try one foot at a time.
You could also press one hand into the chair, wall, bed or your other hand.
Try this two or three times.
Press gently. Notice the support. Let go.
You may feel a clear difference between pressing and releasing, or you may feel very little.
Both experiences are acceptable.
Step Three: Move Your Shoulders
Allow your arms to rest wherever they feel easiest.
Slowly lift your shoulders a small distance towards your ears.
Pause only if pausing feels comfortable.
Then let your shoulders lower.
You can repeat this once or twice.
You might also move one shoulder at a time.
The movement can be tiny.
Nobody is measuring it.
If lifting your shoulders does not feel right, you could move your elbows, open and close your hands or let your fingers tap gently against your legs instead.
You are not trying to make your shoulders completely relaxed.
You are simply offering them another possible position.
Sometimes the body continues holding something even after the immediate moment has passed.
You do not need to make it let go before it is ready.
Image suggestion: A seated person gently lifting and lowering their shoulders while keeping their hands relaxed on their legs.
Alt text: Person practising a small seated shoulder movement during trauma-informed yoga.
Step Four: Choose a Gentle Spinal Movement
Remain seated or standing with support.
If you are sitting, place your hands somewhere comfortable.
They could rest on your thighs, beside you or on the chair.
You might gently allow your chest to move forward by a very small amount.
Then return to your starting position.
You might allow your back to round slightly.
Then return again.
This can be a soft forward-and-back movement rather than a deep stretch.
You do not need to push your chest out, pull your shoulders back or make a large curve through your spine.
Try one small movement and notice whether you would like to repeat it.
If moving forward and back does not feel comfortable, you could sway gently from side to side instead.
If none of these choices feel right, remain still and notice the support beneath you.
Stillness is one option. Movement is another.
Step Five: Reach Without Straining
Let one arm remain where it is.
You might slide the other hand a little way down the side of your chair or leg.
Perhaps the opposite arm lifts slightly.
It does not have to reach over your head.
You might notice a small change along one side of your body.
Return whenever you choose.
You can try the other side, repeat the same side or skip it.
A smaller movement is not a lesser movement.
If lifting an arm feels uncomfortable, you could let your head turn slightly to look towards one side of the room instead.
Keep your eyes open if that helps you stay connected to where you are.
Image suggestion: A person performing a small seated side reach, with one hand supported by a chair and the other arm lifted only slightly.
Alt text: Gentle seated side reach with chair support and a comfortable range of movement.
Step Six: Move Your Feet or Legs
While sitting, lift one heel and place it down again.
Then try the other heel.
You could continue alternating slowly, creating a small seated walking movement.
If you are standing with support, shift a little more weight into one foot and then the other.
You do not need to lift your feet from the floor.
You can decide whether the movement is slow, steady, uneven or brief.
If moving your legs feels uncomfortable, tap your fingers against your thumb one at a time instead.
The purpose is not exercise or fitness.
It is simply a clear, repeatable action you can choose and control.
Step Seven: Push Gently Against Something Steady
Place your palms against a wall, the seat of a chair, the edge of a bench or each other.
Press gently for a moment.
Notice that the wall, chair or other hand presses back.
Release before the pressure becomes tiring.
Try it again only if you would like to.
You could also:
Hold the sides of your chair
Press your hands against your thighs
Hold a cushion between your hands
Wrap your hands around a warm or cool mug
Skip the pressure and simply rest your hands
This movement can be useful when your thoughts feel scattered because it gives you one clear physical task.
You are here.
Your hands are meeting something solid.
That may be enough for this moment.
Image suggestion: Two hands pressing gently against a plain wall, with relaxed elbows and no visible strain.
Alt text: Hands pressing gently against a wall during a choice-led grounding movement.
Step Eight: Choose One Movement to Repeat
You have now tried several different kinds of movement.
You do not need to remember all of them.
Choose one that felt neutral, manageable or slightly helpful.
It might be:
Pressing your feet into the floor
Lifting and lowering your shoulders
Swaying from side to side
Moving one heel at a time
Pressing your hands together
Looking around the room
Remaining still with support behind you
Repeat that movement a few times.
You can stop before you feel calm.
Calm is not a test you have to pass.
The practice can still be useful if you feel only one small change, such as noticing the floor more clearly, feeling slightly less frozen or having one thing to focus on.
It is also okay if you do not notice a change yet.
Finishing Without Rushing
There is no special pose required to finish.
You might return both feet to the floor.
Let your hands rest somewhere supported.
Look around the room again.
Notice one object near you.
Notice one object farther away.
Listen for one sound.
You do not need to make your breathing deeper.
You do not need to close your eyes.
Before moving on, ask yourself one simple question:
Would I prefer to stay here, move around or do something with my hands?
There is no correct answer.
You can remain seated for another minute.
You can stand up.
You can get a drink, step outside, arrange a few objects or return to whatever you were doing.
You do not have to use this moment to solve anything else.
Image suggestion: A quiet room with a supportive chair, soft natural light and a clear view of an open doorway or window.
Alt text: Calm, accessible space prepared for a gentle trauma-informed yoga practice.
A Two-Minute Version for Difficult Moments
When the complete practice feels like too much, try this shorter version.
First: Look
Find three ordinary things you can see.
You do not need to name them aloud.
Let your eyes move at their own pace.
Next: Press
Press your feet against the floor, your hand against a wall or your palms against each other.
Use only as much pressure as feels comfortable.
Release.
Repeat once if you choose.
Then: Move
Lift and lower one heel.
Move one shoulder.
Open and close one hand.
Choose only one movement.
Finally: Decide
Ask yourself:
Do I want to continue, pause or stop?
Follow your answer.
That is the entire practice.
You Can Follow Along Without Performing
A guided session does not require you to copy every movement.
You can use a Trauma-Informed Yoga “Come Create With Me” session in several ways.
You can:
Watch the full session before deciding whether to move
Keep the sound low or muted
Sit near the doorway
Keep your shoes on
Stay in a chair for the entire practice
Pause whenever you need more time
Repeat one section
Skip movements without explaining why
Leave the video and return later
Use only the opening orientation
Let the video provide quiet company while you do something else
You do not have to keep up with the person demonstrating.
You do not have to make your body look the same as theirs.
The practice belongs to you while you are using it.
When Focusing on Your Breathing Does Not Feel Helpful
Many yoga practices place a strong focus on breathing.
You do not have to do that here.
For some people, changing or closely watching the breath feels uncomfortable, frustrating or overwhelming.
You can allow your breathing to continue in the background while you focus on something more neutral.
You might focus on:
Your feet meeting the floor
The colour of an object
The texture of your clothing
Your hand meeting the chair
The sound of movement
The space around you
A simple repeated action
Your breath does not need to be deep, slow or even.
Let it take care of itself as much as possible.
When Stillness Feels Worse
You do not have to become still to practise yoga gently.
You may prefer to:
Sway
Rock
Walk slowly around the room
Alternate pressing your feet
Move your hands
Shift your position
Stretch and release
Stand near a wall
Look from one side of the room to the other
Choose movement that feels deliberate but not demanding.
You are not doing anything wrong if remaining still makes you feel more unsettled.
When Movement Does Not Feel Right Today
There may be days when yoga is not the right support.
You can stop before starting.
You might choose something simpler, such as:
Sitting with your back supported
Holding a cushion
Wrapping yourself in a blanket
Placing your hands around a mug
Looking through a window
Listening to one familiar song
Arranging a few objects
Drawing repeated lines
Watching the guided session without joining in
You do not need to force your body into participation.
Choosing not to continue is still a choice you have made for yourself.
Come Create With Me: A Gentle Movement-to-Making Practice
After moving, you might feel ready for a quiet task involving your hands.
You do not need to create a finished artwork.
Gather a few small, safe objects.
You could use:
Mosaic tiles
Pieces of coloured paper
Buttons
Pencils
Leaves
Stones
Fabric pieces
Household objects
Place one object in front of you.
Leave a small gap.
Place another object beside it.
Continue forming a line or simple pattern.
There is no picture you have to make.
You might alternate two colours, create a curved path or place the pieces in whatever order your hand chooses.
If you are using paper, tear or cut a few simple shapes and arrange them without gluing them down.
If you are drawing, make one line and then another.
You can stop after three pieces.
You can continue for longer.
You can take the arrangement apart when you finish.
This is not about producing something impressive.
It is another clear, gentle action that can give your attention somewhere to land.
Image suggestion: Hands arranging a small line of colourful mosaic tiles or paper shapes on a plain surface without glue or tools.
Alt text: Hands creating a simple temporary pattern with colourful pieces after gentle movement.
Quietly Noticing What Helps
You do not need to keep a journal or analyse the practice.
You may simply notice whether one part felt easier than another.
Perhaps looking around helped more than stretching.
Perhaps pressing against the wall felt more useful than sitting still.
Perhaps movement was not what you needed today.
If you notice the same feeling returning often, it is okay to pay attention to that in your own time.
You do not have to decide what it means right now.
A simple note can be enough:
Today, I preferred movement.
Today, I preferred pressure through my feet.
Today, I only watched.
Today, I stopped.
All of these are useful information.
Frequently Asked Questions
Do I Need to Be Flexible?
No.
This practice does not require flexibility, balance or previous yoga experience.
Movements can be small, supported and completed from a chair.
Do I Have to Sit on the Floor?
No.
You can remain seated on a chair, sit on the edge of a bed or stand beside a wall.
Choose the position that feels most accessible.
Do I Have to Close My Eyes?
No.
You can keep your eyes open throughout the entire practice.
You may prefer to look at a neutral object, the floor, a doorway or the person demonstrating the movements.
What if I Cannot Feel What Is Happening in My Body?
You do not need to search for a particular sensation.
Focus on something outside your body instead.
Notice the chair, floor, wall, room, colours or sounds around you.
You can participate without describing how your body feels.
What if a Movement Makes Me Uncomfortable?
Stop the movement.
Return to a position that feels more manageable.
Look around the room and place your attention on something steady.
You do not need to push through discomfort to finish the practice.
What if I Become More Overwhelmed?
Stop the video or movement.
Open your eyes if they were closed.
Look around and remind yourself where you are.
You might press your feet into the floor, move closer to a doorway, hold something familiar or contact someone you trust.
If you feel physically unwell, are injured or have symptoms that concern you, seek appropriate medical help.
Can I Do Only One Part?
Yes.
One shoulder movement, one foot press or ten seconds of looking around can be the complete practice.
There is no minimum amount you must do.
How Often Should I Use This?
You can return whenever the practice feels useful.
You do not need to build a perfect routine or complete it every day.
It can remain one option among many.
Can I Use This Before a Creative Activity?
Yes.
You might use one or two movements before drawing, mosaics, gardening, writing or another hands-on activity.
The movement can act as a small transition into the next task.
You Can Stop Here
You have already done enough by arriving at this page.
Perhaps you moved.
Perhaps you watched.
Perhaps you read one section and skipped the rest.
You do not have to turn this into a breakthrough or a perfect routine.
This feeling may not come from only one moment, and it may not disappear in one moment either.
For now, you can choose one small thing that helps you remain where you are.
You can come back to this practice whenever you need a steady place to begin.
You do not have to fix everything right now.
You can start with something small.
You can use whatever you have.
You can come back to this anytime.
You do not have to do it perfectly.
Take the Next Step Gently
When you feel ready, you can follow the complete guided Trauma-Informed Yoga session.
You are welcome to move with it, watch it quietly, pause halfway through or return another day.
There is no pressure to finish.
There is no correct way to take part.
You can begin with one movement and let that be enough.
Suggested Button Text: Follow the Gentle Yoga Session
Secondary Button Text: Find Another “What to Do When…” Practice