The relationship between emotions and yoga is deeply intertwined. A consistent yoga practice cultivates a strong mind-body connection, allowing us to better understand ourselves physically, mentally and energetically. We consciously bring our awareness to our breath and to physical and mental sensations, a practice that we so rarely indulge in during day-to-day, busy lives. But what is yoga for emotional release, and can we truly use yoga poses to release trauma?
Does yoga release emotional trauma?
Not every yoga practice is the same. Some yogis delve into deep meditation, while others focus on a physically challenging Asana (pose) practice. In almost every case though, yoga leads practitioners to a much deeper understanding of themselves and the emotions they might have stored inside.
Author of The Body Keeps the Score and celebrated trauma expert Bessel van der Kolk, MD, outlined the evidence for yoga’s healing properties in an interview with Kripalu:
Our studies show that yoga is equally as beneficial—or more beneficial—than the best possible medicatons in alleviating traumatic stress symptoms. In the studies we did involving neuroimaging of the brain before and after regular yoga practice, we were able to show that the areas of the brain involving self-awareness get activated by doing yoga, and those are the areas that get locked out by trauma and that are needed in order to heal it.
This could explain why it is common to start feeling emotional after yoga, as many practitioners report, as you are unlocking areas of your body and psyche that are typically blocked off. In yoga we talk about Prana, the vital life-force energy. By moving our body in certain ways, we allow the Prana to flow freely, revitalising our energetical system and opening ourselves to the universe – which sometimes means becoming open to our own blocked emotions.
Where is trauma stored in the body?
Maybe you’ve been to yoga classes where the teacher has referred to emotions in the body. You might have heard them refer to emotions stored in shoulders, emotions stored in hamstrings, or how we can use yoga to release emotions more generally. But is there merit to this idea that trauma or other unpleasant emotions are stored somewhere physically?
We have all experienced it, right? For example, stress manifests in physical tension, the shoulders rising and the neck becoming stiff. Excitement gives us butterflies in our tummy. Anxiety can give us tightness in the chest and trouble breathing. This is not just anecdotal – studies show that these are common experiences across the world.
It is no wonder then that yoga’s comprehensive movement patterns, deep breathing exercises and conscious awareness and mindfulness stimulates and opens these areas of emotional harboring.
Which yoga is best for emotional release?
So, let’s unpack 7 of the top poses you can start with when exploring exercises to release trapped emotions. You can try these within a sequence or independently; mix and match the yoga practice to suit your unique mind and body, and begin to unlock emotions.
Remember to always practice safely, within your physical and emotional boundaries. It is not about how it looks or appears to the outside eye – your yoga practice is all about how it feels for you.
7 Yoga Poses for Emotional Release
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
A staple in almost every yoga Asana class, cat-cow pose is a great way to warm up and loosen the spine and whole back-body. A fluid movement, synced up with the breath, it lubricates tension that may have built up in the back and shoulders. Flowing through these postures a few times releases stagnant energy that’s built up through the spinal column. Try moving intuitively here, rotating the ribs and moving the hips in ways that feel good for you.
Alignment tip: Focus on stacking the joints in this posture to ensure proper alignment and safe practice. The shoulders should be on top of the wrists, and the hips on top of the knees. Find that aligned table top position before flowing through cat-cow.
2. Camel Pose (Ustrasana)
Camel pose is a pretty intense heart opener, so approach with caution and make sure your chest, shoulders and spine are warmed up before attempting this pose. The backbend helps to stretch out the front of the body, opening the chest to the sky and therefore releasing tension stored in the shoulders. This posture helps to open up the breathing channels, expose the heart center and allow for our feelings of love, compassion and grief to come to the surface.
Alignment tip: Keep the hips pressing forward as though you are pushing them against the wall. This will keep the hips aligned safely over your knees and activate the glutes, therefore helping to protect the lower back in this intense backbend.
3. Pigeon Pose (Eka Pada Rajakapotasana)
Many yoga gurus and teachers refer to emotions stored in glutes and hips, and emotional benefits of hip openers in yoga. Pigeon pose is one of the most effective ways to target this area. Allow time in your practice to hold this pose for a while, breathing deeply into the stretched area, and surrendering to any emotions that rise up as you go deeper into the posture. Feel free to place a block or cushion under the active hip if you are tighter in this area – there is no need to stretch too deeply or feel any pain.
Alignment tip: Oftentimes teachers will say to have your shin bone parallel to the top of the mat. For many of us this causes strain in the knee joint and difficulty relaxing into the pose. Try drawing your front foot a little closer to your groin if needed.
4. Reclined Bound Angle Pose (Supta Baddha Konasana)
Supta Baddha Konasana, or reclined bound angle/butterfly pose, is a gentle way to open up the hips whilst finding relaxation. Close down the eyes and bring your awareness inwards when trying this pose. Opening the palms, hips and chest to the sky encourages a sense of vulnerability and openness, allowing for emotional surrender and the release of stress. Consider placing blocks or cushions under each knee to make this more of a restorative, Yin-type pose.
Alignment tip: Relax the skin of the face, the neck, the jaw and the space between the eyebrows. Often, without realising, we are holding tension in those areas. Consciously relax to receive greater emotional release benefits.
5. Bridge Pose (Setu Bandhasana)
Bridge pose is another beautiful heart opener the stretches out the chest and shoulders, allowing for space in the ribs, lungs and heart centre. With supportive breathing and an inwards focus, suppressed emotions can start to release from the heart chakra. Also notice how the feet and shoulders are firmly rooted into the floor for a sense of grounding that promotes emotional stability. In combination, this can be a great yoga pose to release trauma.
Alignment tip: Squeeze the glutes to activate the legs and press the feet into the ground to properly support the spine. For a greater heart opener, try rolling the shoulders underneath your body and imagine the chest is being pulled towards the sky by a golden thread.
6. High Crescent Lunge (Ashta Chandrasana)
A more active pose than some of the others on this list, high crescent lunge is another way to stretch tight hip flexors where emotional tension is often stagnating. Allow fear to melt away as you breathe into this strong posture. In this variation, we opted for hands bound behind the back, to gently open the heart as well. Grounding through the legs and lifting the heart fosters a sense of emotional balance and resillience.
Alignment tip: Tuck your tailbone under by gently activating your glutes to avoid compressing the lower back and causing any unnecessary tension and pain.
7. Upward-Facing Dog (Urdhva Mukha Svanasana)
A powerful heart opener, upward-facing dog expands the front of the chest and stretches the spine. Emotional heaviness and stress found in the shoulders can be released in this posture, and as we open our hearts and throats to shine forwards, we can breathe out grief and receive courage and strength. This is a go-to pose in any yoga for emotional release practice.
Alignment tip: Keep your shoulders pressed down away from your ears to avoid creating tension in the neck. You can keep the hips on the floor and lift the chest only slightly for a gentler stretch.
Finding Peace and Balance with Yoga for Emotional Release
So, now you have a great basis of yoga poses to release negative energy, open up to positive vibrations and add to your yoga for emotional release and anxiety practice. As we have learned, yoga and emotions are intricately intertwined, as at its core yoga is a journey towards our true selves, navigating through all the trauma and feelings along the way.
Yoga literally means ‘union’. The bringing together of the mind, body and spirit, and the oneness of ourselves and the universe. Emotional release is a key facet of this practice, as we shed the burdens of our past to better live in the present. The physical or Asana element of yoga is a tool that helps us on the greater journey towards emotional and spiritual transformation – towards union.
Looking for more yoga pose inspiration beyond yoga for emotional release? Check out our piece on Yoga for Anxiety – 8 Powerful Poses to Calm Your Mind.
References:
“Mind-Body Connection.” Yogapedia, Yogapedia Inc., www.yogapedia.com/definition/7116/mind-body-connection. Accessed 13 Nov. 2024.
van der Kolk, Bessel. “How Yoga Helps Heal Trauma: A Q&A with Bessel van der Kolk.” Kripalu, Kripalu Center for Yoga & Health, www.kripalu.org/resources/how-yoga-helps-heal-trauma-qa-bessel-van-der-kolk. Accessed 13 Nov. 2024.
Ali, Abrar. “Are Emotions Trapped in Your Body? Somatic Symptoms, Locations, and More.” Medical News Today, Healthline Media, www.medicalnewstoday.com/articles/emotions-trapped-in-the-body. Accessed 13 Nov. 2024.
“Prana.” Ananda, www.ananda.org/yogapedia/prana/. Accessed 13 Nov. 2024.
Sadhguru. “Daily Wisdom: Yoga Means Union.” Isha Sadhguru, Isha Yoga Center, https://isha.sadhguru.org/en/wisdom/video/daily-wisdom-yoga-means-union. Accessed 14 Nov. 2024.
“Yoga for Self-Discovery: How Asana Practice Enhances Spiritual Growth.” Warriors Divine, https://warriorsdivine.com/blogs/the-path/yoga-for-self-discovery-how-asana-practice-enhances-spiritual-growth?srsltid=AfmBOorIhoGgW_VAUJ5uCYIUOahKGjd7y2EBOr82uZHREWPlZbuv14HE&rb=o. Accessed 14 Nov. 2024.
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