Polywhat yoga?
Unfortunately many trauma survivors can feel overwhelmed in "fight-or-flight" mode, since we most likely are entering a sympathetic state filled with fear and anxiety. All regulation goes out the window and we react with yelling, breaking or throwing items, sometimes hurting ourselves or even shutting off communication completely.
How can yoga help us?
Dr. Arielle Scwartz: “The goal of a vagus nerve yoga practice is to become increasingly flexible…not of the physical body but of the nervous system”.
Somatic (body) work as trauma survivors can be challenging. Some of us are desensitized and some are hyper sensitive about our bodies. A lot of time we carry so much tension in the body that it doesnt take long after any session before most of the pain is back.
Learning how to get in touch with our body is essential if we want to learn how to self-regulate our emotions. Recognizing the stress is the first step, later comes learning how to accept the sensation and finally letting go of the judgment.
I started doing yoga in 2015 when someone in my boxing class invited me to join. I thought it would be interesting, but probably a waste of time, as it was for wussies (!).
First surprise was how challenging it was. All the poses were new to me and I felt like a toddler trying to take its first step. Not my favorite feeling. It was a hot class, which was also a little unusual for me, but it helped me relax my muscles quicker.
Second surprise: After the class, when we were relaxing on the floor, in shavasana, tears started flowing down my face. I was shocked that I could actually feel my body, and it was thanking me for the experience.
Now being a practitioners of yoga for some years, I have searched for yoga classes that could help me directly as a trauma survivor. I am very happy to say that Dr. Scwartz has developed yoga classes with outstanding therapeutic effects.
Why is it called Polyvagal yoga?
The poses are rooted in the teachings of Polyvagal Theory with twist and rotations that stimulate our largest nerve, the vagus nerve. It runs from the brain stem and regulates our heart, lungs and stomach and even connects with the muscles in our face and throat. Increasing our vagal tone can lower inflammation, chronic illness, depression and anxiety.
When we feel upset or triggered by something, our bodies can quickly shift into a "fight-or-flight" mode, also known as the sympathetic state. This state is beneficial in many situations giving us adrenaline and energy, and it helps us focus and perform better.
Unfortunately many trauma survivors can feel overwhelmed in "fight-or-flight" mode, since we most often enter a sympathetic state filled with fear and anxiety. All regulation goes out the window and we can react with yelling, breaking or throwing items, sometimes hurting ourselves or even shutting off communication completely.
What makes it therapeutic?
I find the most challenging aspect of a therapy session, especially in the beginning, the therapist’s capability to stay on touch with their own nervous system, be authentic and in that way hold space for me to open up safely. When I was younger I didn't understand what happened when a session was making me guarded, most often I thought I was the problem. I have later realized that some of the therapist’s I went to did not seem interested in how their own nervous system affected the ability to make me open up.
Dr. Arielle’s classes makes me feel absolutely safe and seen. Even though I have not met her, I have established a trusting relationship with her as a therapist online and she radiates authenticity. The way she handles her own emotions makes me able to receive her teachings effectively.
The warm up is slow with many spinal rotations, giving me time to connect with my body. She does early core work, which still makes my stomach sore, and it lays a foundation for making the challenging poses when we get to standing, more tolerable. Because of this I have for example started enjoying chair pose (utkatasana), a little bit more. It used to make my back ache, and it was probaby cause my core muscles were not awake yet.
Benefits of Spinal Rotations
The exercises that focus on movement on the spine have greatly improved my shoulder, back and hip flexibility, making me less tense overall. I usually do three of Dr. Arielle’s YouTube classes a week, each about 90 minutes long. This might be a lot, but it has really helped to ease the tightness in my hips.
During the session she offers many opt-ins, or outs, along with alternative poses. This way I feel like its ok if my body cant bend this or that way. And everything is by invitation. It is not about the pose.As in a therapy session, we ease in toghether, start feeling the pulse and pushing the boundaries, then ease back out, with the connection to myself still intact.
Not finishing the class??
Without realizing it, I used to compete with myself and others when going to yoga classes. I pushed myself hard to be the most relaxed, focused and present person in the studio (!) This sounds ridiculous now, but it was what I was used to doing. And when I started polyvagal yoga, I was surprised to be able to feel emotions during class. Not just my physical sensations, but sadness, frustration and happiness. I do the classes at home, this way I feel I can be more free and I get to do it on my own schedule.
Dr. Arielle’s classes are slower and longer, allowing my body to keep up without feeling overwhelmed. I am even at the point where I am considering not finishing a whole class if I feel tired one day (!) I realize I am someone who is pushing myself too hard. You might be someone who is on the other end of the spectrum, where you will be proud to finish a full class. Like Dr. Arielle says; ”you do you”!
The Best Part of Dr. Arielle’s Polyvagal Yoga
When I’m in fight-or-flight mode, I can’t always hear what others are saying or interact well with them. Polyvagal yoga has been a key tool in managing these responses, helping me in social situations where I can actually remember what people are saying to me and keep a coherent conversation.
Now, when I feel my heart racing, my stomach gets upset, or my breath stops, I can sometimes notice these signs without fear. I understand that it’s just my body’s response to stress, and I can bring myself back to a relaxed state, also known as ‘rest and digest.’
The most valuable take away from polyvagal yoga is how switching between being relaxed and being in fight-or-flight mode without fear has become more automatic. This practice helps me regulate in my daily life, whether I’m with family, friends, or working. I simply dont yell so much and throw stuff as often.