Yoga for PTSD: 5 Effective Poses for Healing and Recovery

Yoga for PTSD (Post-Traumatic Stress Disorder) can help ease and manage stress, depression, intense anxiety, and restlessness—the most common symptoms in the aftermath of a traumatic incident. 

With poses that promote mindfulness and awareness, to breathing techniques that ground you and relieve stress, research suggests that doing yoga in addition to seeking medical assistance can help cope with the symptoms of PTSD. 

Benefits of Yoga for PTSD

The holistic approach of yoga can help address the physical and mental symptoms of PTSD, Here’s how yoga benefits individuals coping with trauma: 

• Encourages Mindfulness to Reduce Flashbacks: PTSD often involves distressing flashbacks and intrusive memories of the traumatic incident. By focusing on syncing breath and movement, yoga promotes mindfulness, helping you stay present instead of being pulled into past trauma. Practicing yoga consistently enhances mindfulness, so you can stay present both on and off the mat. 

• Calms the Nervous System to Reduce Anxiety: Memories of trauma can keep the body in a constant state of hyperarousal, causing rapid heartbeat, shallow breathing, and restlessness. Through slow breathing and gentle movement, yoga activates the parasympathetic nervous system—the body's natural relaxation response, helping lower stress hormones, slow the heart rate, and ease anxiety.

• Releases Stored Trauma: The physical symptoms of PTSD can manifest as chronic tension, tightness, or pain. Gentle yoga poses stretch the key muscles prone to stiffness, releasing tension, improving flexibility, and promoting relaxation, allowing the body to let go of stored trauma.

• Encourages Awareness and Grounding: Trauma can cause individuals to feel disconnected and dissociated from their bodies and surroundings. Grounding yoga poses like Child’s Pose and Legs Up the Wall Pose, combined with synchronized and controlled breathing, create present-moment awareness and stability, making it easier to stay in the present.

• Reduces Sleep Disturbances and Nightmares: Many people with PTSD struggle with insomnia or nightmares. Yoga Nidra can improve sleep quality by calming the mind and body before bedtime, reducing nighttime anxiety, and promoting deeper rest. Sign up for this Yoga Nidra Group Class and experience the benefits first-hand!

5 Best Yoga Poses to Manage & Ease PTSD Symptoms

Here are some yoga poses that can help you cope with the symptoms of PTSD:

1. Child's pose

2. Cat-Cow Pose

3. Cobra Pose

4. Legs Up The Wall Pose

5. Corpse Pose

1. Child’s Pose

This pose relieves stress and promotes calmness by lowering cortisol levels and combating the “fight or flight” response. The gentle fold and slow breathing help you relax and stay grounded in the present. 

• Kneel on the mat with your knees hip-width apart and your feet together. 

• Sit back, making sure your buttocks rest on your heels. 

• Lean forward and rest your forehead on the mat. 

• Stretch your arms out in front of you with the palms facing down.

• Stay in the pose for 5-10 breaths, allowing your body to relax and release tension.

• For deeper relaxation, consider placing a cushion or a bolster between the knees.

2. Cat-Cow Pose

Cat-Cow Pose is a gentle flow that helps regulate breathing, release built-up tension, and create a sense of grounding. By syncing breath with movement, this pose calms the nervous system and promotes relaxation.

• Come onto your hands and knees with your wrists aligned under the shoulders and your knees under the hips.

• As you inhale, drop your belly toward the mat, lift your tailbone, and gaze slightly upward. Keep the shoulders relaxed and the chest open.

• As you exhale, round your back and tuck your chin toward your chest.

• Continue moving between Cat and Cow, following the natural rhythm of your breath. Inhale as you arch into Cow Pose, and exhale as you round into Cat Pose.

• Continue slowly and mindfully for 2-3 minutes, focusing on the movement of your spine and your breath.

• Once done, bring your spine back to a neutral position and take a few deep breaths before transitioning out of the pose.

3. Cobra Pose

Cobra Pose is a great way to open up the chest and heart, aiding stress relief and relaxation. The gentle back stretch also activates the parasympathetic nervous system, helping you reduce anxiety and stress. 

• Lie face down on the mat with your legs extended back.

• Place your hands under your shoulders, elbows close to your body.

• As you breathe in, slowly press into your palms and lift your chest. 

• Gaze upward but avoid overstretching the neck to prevent straining. 

• As you do this, ensure the elbows are slightly bent and close to your ribs.

• Keep your shoulders relaxed and away from your ears.

• Engage your back and hold the pose for 5-8 deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. 

• Inhale, and exhale to slowly lower your chest back to the mat. Rest your forehead on your hands. 

4. Legs Up The Wall Pose

Elevating the legs and resting them against the wall improves blood circulation and activates the parasympathetic nervous system, allowing you to relax and stay calm. 

• Sit sideways next to a wall with your hip touching the wall. 

• Turn yourself towards the wall and gently lie back on your mat, extending the legs up the wall. 

• For extra support and comfort, consider placing a bolster or cushion under your lower back or hips. 

• Place your arms at your sides, palms facing up, or rest them on your stomach for a more grounding sensation.

• Close your eyes and take slow, deep breaths. Inhale through your nose, filling your belly, and exhale slowly to release tension.

• Hold the pose for 5–8 minutes, allowing your body to fully relax. 

5. Corpse Pose

Corpse Pose is a deeply restorative posture that activates the parasympathetic nervous system, helping to calm anxiety, reduce hyperarousal, and promote deep relaxation.

• Lie flat on your mat with your arms resting at your sides, palms facing up.

• Keep your legs slightly apart, letting your feet naturally fall outward. If needed, place a cushion under your knees for lower back support.

• Close your eyes and take slow, deep breaths. Inhale through your nose, letting your belly rise, and exhale gently, releasing any tension.

• As you breathe deeply, take your attention to every part of your body, one at a time. This can help you consciously relax the areas that feel tense.

• Remain in the pose for 5–10 minutes, allowing your body to fully relax and reset.

• When ready, slowly wiggle your fingers and toes, roll onto any side, and gently sit up.

Breathing Techniques for PTSD

Yogic breathing can help regulate your nervous system and ease feelings of anxiety, stress, depression and overwhelm. Some of the most effective breathing techniques for PTSD include:

1. Alternate Nostril Breathing

This breathing exercise activates the parasympathetic nervous system and reduces anxiety.

• Sit comfortably and exhale fully.

• Use your right index finger to close your right nostril and inhale deeply through your left nostril.

• Switch, using your thumb to close your left nostril, and exhale through your right.

• Inhale through the right nostril, then switch again and exhale through the left.

• Repeat for at least 10 rounds, focusing on slow, steady breaths.

2. Humming Bee Breath

This is a great breathing technique to promote calmness and relaxation by releasing built-up tension. 

• Inhale deeply through your nose.

• As you exhale, make a soft humming sound like a bumblebee.

• Keep your lips gently closed and feel the vibration in your head and chest.

• Repeat for a few minutes, allowing the sound to soothe your nervous system.

3. Ocean’s Breath

This breathing technique boosts energy and helps calm the mind.

• Inhale deeply through your mouth.

• As you exhale, slightly constrict your throat and pull your chin in toward your chest.

• Now, breathe in and out through your nose while maintaining the slight throat constriction, creating a gentle ocean-like sound.

• Continue for a few minutes, focusing on the rhythmic breath to restore balance and clarity.

In Conclusion

When practiced correctly and with proper guidance, these poses and breathing exercises can be valuable in managing PTSD symptoms.

With MyYogaTeacher, you get personalized support from certified yoga coaches who tailor each session to your physical and mental well-being. Your 1-on-1 coach ensures you practice safely, consistently, and in a way that helps you heal and recover holistically.

Here are some coaches to help you get started with yoga holistically, catering to your mental and physical well-being.

• Umesh Balavaradaraju

• Zaeem Zaidi

• Shweta Jain 

• Ankit Bhatnagar

Book a free 1-on-1 session today!

Frequently Asked Questions

Can yoga help with PTSD?

Yes, yoga is a proven way to manage and ease the symptoms of PTSD. Consistent practice can reduce stress and anxiety, improve mood, and increase self-awareness, which are all important for individuals with PTSD. In addition, many yoga poses have a grounding and calming effect on the nervous system, which can be especially beneficial for individuals with PTSD.

Which yoga style is best for PTSD?

Yin Yoga and Slow Flow Yoga can help reduce the symptoms of anxiety and stress. These styles of yoga focus on deep stretches and slow movement, promoting relaxation and mindfulness, which can help to calm the nervous system and reduce feelings of stress and anxiety.

How does yoga heal trauma?

Yoga poses and breathing techniques address both the physical and emotional symptoms of PTSD. Physically, yoga can help to reduce muscle tension, improve circulation, and increase flexibility, all of which can release stored tension and trauma. Emotionally, yoga can increase mindfulness and awareness, which can help you stay grounded and present, preventing stress, anxiety, and panic attacks. The emphasis on breathing and relaxation can calm the nervous system to promote relaxation.