Introduction

In the practice of yoga, we often discover that the simplest poses can be the most profound. For those healing from trauma, yoga offers a safe haven—a space where the body can relax and release the tight grip of past experiences. This guide delves into simple yoga poses that are accessible, gentle, and profoundly grounding.

The Essence of Grounding in Yoga

Grounding poses in yoga help us connect with the stabilizing energy of the earth. They are typically poses where the body is in contact with the ground, providing a sense of stability and safety.

Why Grounding Matters

Grounding is particularly important for trauma survivors. It helps regulate the nervous system and creates a sense of safety—a feeling that is often compromised in those who have experienced trauma.

Simple Yoga Poses for Beginners and Trauma Survivors

Let’s explore several key poses that are foundational in creating both physical and emotional grounding.

Mountain Pose (Tadasana)

Tadasana is the foundation of all standing poses. It teaches the art of standing firmly and reliably.

Directions:

• Stand with your feet together, arms by your side.
• Press your weight evenly across the balls and arches of your feet.
• Breathe deeply, feeling your head lift and your spine elongate.

Child’s Pose (Balasana)

Balasana is a restful pose that can be revisited anytime during your practice. It is a pose of surrender and release.

Directions:

• Start on your hands and knees.
• Spread your knees as wide as your mat, keeping your big toes touching.
• Extend your arms forward or alongside your body.
• Rest your forehead on the ground.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

These two poses are often done together to gently warm up the spine.

Directions:

• Begin in a tabletop position.
• Inhale, drop your belly towards the mat and look up (Cow Pose).
• Exhale, draw your spine towards the ceiling and tuck your chin to your chest (Cat Pose).
• Continue flowing between these two poses for 1-2 minutes.

Legs-Up-The-Wall Pose (Viparita Karani)

A restorative pose that allows for relaxation and a gentle release of the legs.

Directions:

• Sit next to a wall with the side of your hip touching it.
• Swing your legs up onto the wall as you lay back.
• Allow your arms to rest open with palms facing up.

Integrating Breath and Movement

Breathing is a vital component of yoga. Ujjayi Pranayama, or “Victorious Breath,” is particularly grounding.

Ujjayi Pranayama (Victorious Breath)

Directions:

• Inhale deeply through your nose.
• Exhale slowly through your nose while constricting the back of your throat, creating an ocean sound.
• Practice this breath for 2-3 minutes, especially when transitioning between poses.

Incorporating Props for Comfort and Support

Props can be especially helpful for those with physical limitations or trauma. They make poses more accessible and comfortable.

Using Props in Tadasana

• Place a block between your thighs to ensure proper alignment.
• Use a wall for back support if needed.

Props in Child’s Pose

• Place a bolster or folded blanket under your torso for support.
• Rest your head on a cushion for comfort.

Props in Legs-Up-The-Wall Pose

• Position a bolster or folded blanket under your hips.
• Cover your body with a blanket for warmth and security.

Conclusion

The journey through simple yoga poses is one of self-discovery and gentle healing. As we practice these poses, we not only strengthen our bodies but also create space for the healing of our minds and spirits. For trauma survivors, the simplicity of the practice can be a powerful tool in the healing process.

For anyone beginning this journey, it is important to consult with a healthcare provider or a trauma-informed yoga instructor. Remember that yoga is not a competition or a race; it is a personal practice where each individual’s experience is valid and important

Disclosure: This article is for informational purposes only and does not substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.