Yoga for Trauma Recovery after the Bushfires

The flames are all but gone, however, the longer-term effects of the bushfires are now emerging. People have been through horrific experiences and extreme, ongoing stress. These can (but not always) result in disturbing symptoms even when the danger has passed. Post-traumatic stress disorder (PTSD) is diagnosed when certain symptoms persist for more than a month after a traumatic experience.

 These symptoms show that the nervous system has not recovered. Trauma changes the brain, and the nervous system can be ‘stuck’ in stress response (fight or flight), making it impossible to relax properly. When physiological stress is normalised in the body, yoga is a brilliant remedy, because it does the opposite – it creates physiological relaxation. Repeatedly inducing physiological relaxation reduces the dominance of the stress response, allowing the body-mind to heal.

Signs of PTSD are: re-experiencing the trauma in nightmares, flashbacks or intrusive thinking; hypervigilance i.e. on alert for threat all the time; avoidance of triggers and emotions, leading to isolation; depression and extreme negativity. Insomnia, rage, anxiety and other out of control feelings and behaviours may lead to substance abuse to numb the pain, compounding the problems.

Be intelligent about using yoga with people suffering post-trauma. They need to feel safe, comfortable and accepted. Here are some key points when using yoga for trauma recovery:

·     Use simple hatha yoga. No pressure, not too many practices.

·     Hands off – no need to adjust or obsess over alignment. The need is to internalise.

·     Practise slowly, mindfully and with breath awareness.

·     Repeatedly pause to relax between asanas.

·     Use asanas that encourage diaphragmatic breathing (see below).

·     Gently stretch out tensions before doing active breathing.

·     Abdominal breathing is a key to recovery. It must be taught thoroughly.

·     Extended shavasana and yoga nidra are essential. Use them after asanas and breathing.

·     NO bhastrika, kapalabhati or other vitalising pranayamas. Use only simple balancing and tranquilising pranayamas.

Expanding and extending the breath is the most direct way of rebalancing the nervous system. Fast, shallow breathing causes physical and mental health problems. The antidote is low, slow breathing, repeated throughout the day so that gradually the breathing pattern is reset.  

Asanas to assist better breathing are ones that stretch the ribcage and respiratory areas, reducing internal tension, and/or encourage the diaphragm to move down strongly on the inhalation. Holding the arms behind the head or raised is a simple way of reducing chest breathing. Backward bends that can be held statically are excellent.

For more information, my website is Watch our little film, Heroes of Peace, about Hobart’s remarkable war veterans yoga group. I hold retreats on yoga for trauma at Rocklyn Yoga Ashram in Victoria. Dates coming up are: May 29-31 and September 18-20 2020 (this one is a teachers’ CPD weekend).

Write to me at info@lifebeyondtrauma.com