Trauma-informed yoga program

Understand and regulate your trauma responses

This program is for anyone who has gone through a trauma and is now experiencing PTSD (Post-traumatic Stress Disorder) symptoms, even if you have not yet been diagnosed but recognize a lot of the symptoms within you.
 
You will get  theoretical lectures about what trauma and PTSD are, how the nervous system and brain are affected, as well as practical exercises to regulate your system, both short- and long-term. You will gain an understanding of why the combination of bodywork, like breathing exercises and yoga, together with support from a trauma-informed psychologist is a great way of balancing your body and mind, decreasing your symptoms, and increasing calm, joy, and control over your life and overall well-being.
 
That is why this program also suits therapists who wish to gain a deeper understanding of trauma and how “bottom-up” (body and senses-based) methods can help us to create safety within, and by so, more easily be capable to work with ourselves in therapy. With too high-stress levels, the only thing that our brain will focus on is survival.

You can also join the program Traumaanpassad yoga program in Swedish, with Josefin, Eleonora Ramsby Herrera, and Elin Sandberg. 

What’s included in the program

• Theory about trauma, PTSD, and the nervous system
• Breathing techniques to calm yourself
• Yoga classes for regulation, body awareness, and grounding
• Methods to use while you feel overwhelmed by strong emotions
• Tips & advice for professionals to use when a client is in trauma responses 

How to use the program

During the program, you will get a mix of theoretical and practical videos, starting with the theoretical framework and then going deeper into the body and adding some clarifying theories along the road. 

• Regular practice: We recommend at least one yoga class and one breathing exercise every week. Although, if you decide to practice daily, you'll feel the difference in your body and mind sooner, as well as create a useful routine for your life, long-term.  If you find a favorite yoga class or breathing exercise from previous weeks, you can always continue with it after you've tried the classes of the week – feel free to do what suits you best.
  
  
• Journaling: It can be helpful to practice some journaling – writing down your experience. After a yoga-, mindfulness-, or breathing exercise, you can write down your thoughts about what you have experienced. By putting words to the emotions and sensations, understanding them, and also seeing how the experience may change from day to day, will improve your overall understanding. For some, journaling might create too many thoughts and judgments in your mind, and if that's the case – simply practice, and skip journaling. 

Important to keep in mind

• A compliment to therapy: This program is not to be used instead of therapy – but as a compliment. If you have PTSD or think you have, please contact a medical doctor or specified therapist to get professional help. Please inform them that you've joined this program so that they are aware. They can also guide you if emotions come up during the classes (see bullet point number two).
  
  
• Emotions arising: When you start practicing yoga and breathing exercises, you may at first feel worse, emotions can be stronger, and you can experience discomfort. This is a common and natural process when starting to get in touch with your body, senses, and emotions. The fight-flight-freeze response will want you to get away from the feelings. To create safety within and to regulate the nervous system, we instead create a tolerance to the emotions and experience how they naturally come and go. As the nervous system becomes more and more balanced, the trauma-triggered emotions will decrease and become less frequent and less intense. But remember, you're always welcome to pause during the program.
  
  
• Take your time: If you feel it's too much to complete a whole class, please notice that you can practice for just one minute at first and then add time as you feel more comfortable.
  
  
• Stop or adjust if you experience pain: There can be strong sensations, but yoga shall never be painful. If so, end or adjust the pose and go on to the next one. If you experience any pain or injuries, illnesses etcetera, please consult a physiotherapist or other clinician before you start or continue with the program.

After finishing the program 

Studies on trauma-informed yoga do usually have a time frame of 8 weeks to evaluate the impact of daily life. As with physical exercise – inner work and nervous system regulation also need continuous maintenance. Continue practicing the yoga- and breathing exercises or perhaps explore other kinds of yoga, mindfulness, or other body-work methods to continue on the path toward creating your continuous self-care routine. 

As with all routines, it's useful to find a way to incorporate this program into your life after these 6-8 weeks. You can vary between the classes or find one you like better and continue to balance and check-in.
 

Get to know your teachers – Heather & Josefin 

Read more about the main teacher Heather Mason and Josefin Wikström. 

Disclaimer:At Yogobe, we are proud and happy to guide you on your journey to maintain or achieve sustainable health and well-being. Yogobe, together with our experts, does not intend to replace professional medical advice, diagnosis, or treatment IRL. Always seek advice from your medical doctor or other qualified healthcare providers with questions you may have regarding a medical condition or pain. Never ignore professional medical advice or delay in seeking it because of inspiring or educational content that you have read or seen digitally via Yogobe.
 
Yogobe and its affiliated experts/partners hereby disclaim all liability to any degree for any direct, indirect, implied, punitive, special, temporary or other consequential damages arising directly or indirectly from any use of this program, provided as is, and without guarantees as to the accuracy, applicability, suitability or completeness.
 
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