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- March 17, 2025
Yoga for PTSD: Poses and Practices to Calm the Mind and Heal the Body
Post-traumatic stress disorder (PTSD) is a mental health condition that can deeply affect how a person experiences the world. Whether as a result of military service, abuse, accidents, or other traumatic events, PTSD can leave emotional and physical scars that make daily life a challenge. The mind becomes overwhelmed with memories, fear, and anxiety, often leading to difficulty with trust, self-worth, and connection to others. While therapy and medication are common treatments, yoga has increasingly been recognized as helpful in the healing journey, offering ways to calm the mind and heal the body.
Joshua Barrett’s memoir, Through the Fire: A Victim’s Guide, provides a raw and honest look at his journey of recovery from addiction and trauma. In the book, Barrett reflects on how trauma profoundly impacted his life, leading him to live in cycles of addiction and emotional turmoil. He shares how, in his quest for healing, he discovered practices like acceptance, forgiveness, and emotional intelligence as transformative tools. While Barrett doesn’t mention yoga in his book, his journey mirrors the benefits of yoga in healing emotional pain, finding inner peace, and reclaiming control over one’s life.
Yoga, an ancient practice that combines breath control, physical postures, and meditation, can be a powerful tool for people with PTSD. It allows individuals to reconnect with their bodies, gain a sense of safety and control, and find inner peace amidst the chaos that trauma often causes. The physical practice of yoga, mindfulness, and focused breathing can help reduce anxiety, manage stress, and promote emotional healing.
Here’s how yoga can be an ally in overcoming PTSD and some specific poses and practices to incorporate into your routine for relief.
How Yoga Helps with PTSD
PTSD often causes a person to feel disconnected from their body. Traumatic experiences can result in a heightened state of alertness or a constant state of fear, making it difficult to relax or feel safe. Yoga provides a grounding practice, bringing attention to the body and the present moment.
The breathing exercises (pranayama) in yoga help regulate the nervous system by activating the parasympathetic nervous system, which calms the body’s fight-or-flight response. Breathing deeply and slowly can activate the relaxation response, reducing symptoms like rapid heartbeat, shallow breathing, and tight muscles.
Yoga also teaches mindfulness—being present with what’s happening without judgment. This can be especially helpful for PTSD survivors, who often relive traumatic events through flashbacks or intrusive thoughts. Yoga encourages a non-judgmental approach to the present moment, allowing individuals to observe their thoughts and feelings without becoming overwhelmed.
Additionally, yoga poses can help relieve physical tension caused by stress and trauma. The release of tightness in the body can mirror the emotional release, helping to promote mental and physical healing.
Yoga Poses for PTSD Relief
Here are a few poses that can help calm the mind, reduce anxiety, and promote relaxation. These are gentle and restorative movements, perfect for anyone looking to ease the burden of PTSD symptoms.
1. Child’s Pose (Balasana)
This grounding and restorative pose brings the body into a position of rest and surrender. It promotes a sense of safety and security, two feelings often disrupted by PTSD.
How to do it:
- Start on your hands and knees with your knees wide apart and your big toes touching.
- Sit your hips back toward your heels and extend your arms in front of you.
- Rest your forehead on the ground and take deep, slow breaths.
- Let your body relax into the pose, noticing the gentle stretch along your spine.
Benefits:
- Calms the nervous system.
- Encourages a sense of safety and surrender.
- Relieves tension in the back, hips, and neck.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a full-body pose that stretches and strengthens the entire body. It’s often seen as a rejuvenating pose that helps shift energy and focus.
How to do it:
- Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
- Press your hands firmly into the mat and lift your hips toward the ceiling, straightening your legs.
- Keep your arms and legs active, drawing your heels toward the floor.
- Hold for a few breaths, then slowly return to your starting position.
Benefits:
- Reduces tension in the shoulders, back, and legs.
- Encourages a flow of energy throughout the body.
- It helps build strength and flexibility.
3. Warrior II (Virabhadrasana II)
Warrior II is a powerful and empowering pose that helps to build strength and focus. It can also promote feelings of courage and resilience, which are essential in the healing process from trauma.
How to do it:
- Start by standing tall with your feet wide apart.
- Turn your left foot out 90 degrees and bend your left knee, keeping your knee aligned over your ankle.
- Extend your arms straight out to either side, keeping your shoulders relaxed.
- Gaze over your left hand, feeling strong and grounded.
- Hold the pose for several breaths before switching sides.
Benefits:
- Strengthens the legs, hips, and arms.
- Promotes stability and balance.
- Enhances focus and clarity.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
This dynamic movement between two poses helps release tension in the spine and neck, promoting emotional and physical release. The flow of movement between arching and rounding the back is soothing and helps to reconnect with the body.
How to do it:
- Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
- Inhale as you drop your belly toward the floor, lifting your chest and tailbone for a cow pose.
- Exhale as you round your back, tucking your chin to your chest for a cat pose.
- Continue to flow between these two movements with each breath.
Benefits:
- Releases tension in the spine, neck, and shoulders.
- Helps with emotional expression through movement.
- Promotes body awareness and mindfulness.
5. Legs Up the Wall (Viparita Karani)
This restorative pose is excellent for calming the mind and relaxing the body after a stressful day. It encourages deep relaxation and helps to alleviate symptoms of anxiety and insomnia.
How to do it:
- Sit next to a wall and lie on your back, then swing your legs up against the wall.
- Position your hips close to the wall, allowing your legs to rest straight up with your feet flexed.
- Place your arms at your sides, palms facing up, and close your eyes.
- Breathe deeply and focus on releasing tension in the body.
Benefits:
- Relieves tension in the legs, lower back, and feet.
- Encourages relaxation and peace.
- Reduces anxiety and promotes restful sleep.
Additional Practices for Healing
Incorporating breathwork into your yoga practice is one of the most effective ways to calm the nervous system and release tension caused by PTSD. Some specific breath exercises you can try include:
- Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. This technique can help regulate your breath and calm your mind.
- Alternate Nostril Breathing (Nadi Shodhana): This technique involves breathing through one nostril at a time, which can help balance energy and reduce anxiety.
Finally, creating a regular yoga practice can provide a sense of structure and routine, which is beneficial for individuals dealing with PTSD. Consistency in yoga can create a strong foundation for healing, even if just a few minutes a day.
Final Thoughts
Yoga is not a quick fix, but it can be a crucial part of the healing process for those living with PTSD. By promoting body awareness, reducing physical tension, and calming the mind, yoga provides a holistic approach to healing trauma. Incorporating poses like Child’s Pose, Warrior II, and Legs Up the Wall, combined with breathwork, can help ease anxiety, restore balance, and create a sense of peace. If you’re dealing with PTSD, consider adding yoga to your healing toolkit—it may be just the practice you need to calm the mind and heal the body, as shared by Joshua Barrett in his journey toward recovery. Like the steps Barrett describes in Through the Fire, yoga can help turn the page to a new chapter of healing and personal strength.