Yoga is an ancient practice that integrates physical postures, breath control, and meditation to promote mental, physical, and spiritual well-being, increasingly recognized for its therapeutic benefits, including the reduction of PTS symptoms.
Why it Matters:
Yoga matters because it offers a holistic approach to well-being, addressing mental health issues like PTS with non-pharmacological interventions that enhance mind-body harmony and resilience.
Yoga, an ancient practice rooted in over 5,000 years of Indian philosophy, has evolved into a range of styles and disciplines that promote physical, mental, and spiritual well-being. Its application in the treatment of Post-Traumatic Stress (PTS) has garnered attention due to the growing body of research indicating its potential benefits. This paper delves into the historical context of yoga, the specific yoga styles employed in therapeutic settings, and the empirical evidence supporting its effectiveness for individuals experiencing PTS.
The origins of yoga can be traced back to the Indus-Sarasvati civilization in Northern India, where it was a spiritual, philosophical, and physical practice. The term “yoga” itself is derived from the Sanskrit root “yuj,” meaning to join or unite, symbolizing the unity of mind and body Feuerstein [4]. Over the centuries, yoga has branched into various styles, including but not limited to Hatha, Vinyasa, Ashtanga, Kundalini, and Iyengar, each with its unique emphasis but all sharing the core goal of achieving harmony between the mind and body.
Hatha yoga, known for its slow-paced and gentle approach, focuses on physical postures (asanas) and breath control (pranayama), making it particularly suitable for beginners and individuals with physical limitations. Vinyasa yoga, characterized by a flow-like sequence of movements synchronized with breath, offers a more dynamic physical practice. This diversity in yoga styles allows practitioners to choose a practice that best suits their physical capabilities and therapeutic needs.
The application of yoga as a therapeutic intervention for PTS is grounded in its ability to modulate the body’s stress response systems. PTS, a condition that can develop after exposure to a traumatic event, is marked by symptoms such as intrusive memories, heightened arousal, and emotional numbness via the American Psychiatric Association [2]. Central to yoga’s therapeutic effect is its impact on the autonomic nervous system, particularly its ability to enhance parasympathetic nervous system activity, which is responsible for the body’s ‘rest and digest’ responses, counteracting the hyperarousal symptoms commonly observed in PTS Van der Kolk et al. [5].
A landmark study by Van der Kolk et al. [5] demonstrated that yoga can significantly reduce PTS symptoms. In their randomized controlled trial involving 64 women with chronic, treatment-resistant PTS, the group that participated in a 10-week trauma-informed yoga program showed a significant reduction in PTS symptoms compared to the control group, with 52% of the yoga group no longer meeting the criteria for PTS by the end of the study.
Further supporting these findings, a meta-analysis by Cramer et al. [2] reviewed 10 studies involving 559 participants and concluded that yoga is a promising method for reducing PTS symptoms. The analysis found that yoga interventions consistently resulted in decreases in symptoms of anxiety, depression, and stress, all of which are commonly associated with PTS.
Anecdotal evidence further underscores the therapeutic potential of yoga for PTS. Many individuals report experiencing a greater sense of calm, improved emotional regulation, and a decrease in intrusive thoughts after engaging in regular yoga practice. Such outcomes are believed to result from yoga’s emphasis on mindfulness and present-moment awareness, which can help break the cycle of negative thought patterns associated with PTS as publicized by Emerson [3].
Despite the promising data, it’s important to acknowledge the limitations and call for further research. Most studies to date have been small and lack long-term follow-up, making it difficult to generalize findings across diverse populations and to ascertain the durability of the benefits observed. Additionally, the comparative effectiveness of different yoga styles in treating PTS remains an area ripe for exploration.
In conclusion, the integration of yoga into treatment plans for PTS represents a promising complementary approach that capitalizes on its millennia-old traditions and practices aimed at harmonizing the mind and body. The growing body of empirical evidence, coupled with anecdotal reports of positive outcomes, underscores the potential of yoga as a valuable tool in the therapeutic arsenal against PTS. Future research should aim to elucidate the mechanisms underlying its effectiveness, optimize intervention protocols, and establish guidelines for clinical practice to maximize the benefits of yoga for individuals struggling with the aftermath of trauma.
Written by: Joey Fio, Chief Programs Officer
[1] American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
[2] Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2013). Yoga for depression: A systematic review and meta-analysis. Depression and Anxiety, 30(11), 1068-1083.
[3] Emerson, D. (2015). Trauma-sensitive yoga in therapy: Bringing the body into treatment. New York, NY: W.W. Norton & Company.
[4] Feuerstein, G. (2011). The yoga tradition: Its history, literature, philosophy, and practice. Prescott, AZ: Hohm Press.
[5] Van der Kolk, B.A., Stone, L., West, J., Rhodes, A., Emerson, D., Suvak, M., & Spinazzola, J. (2014). Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. The Journal of Clinical Psychiatry, 75(6), e559-e565.
Yoga is great. No downsides at all. Do it.