Trauma-Informed Kundalini Yoga: A Heart-Centered Approach to Healing

What happens when you take one of yoga’s most intense and structured practices—and infuse it with compassion, softness, and choice?

That’s what trauma-informed Kundalini Yoga is here to explore.

“Trauma-informed” and “Kundalini Yoga” might seem like opposites. After all, traditional Kundalini can be rigid, intense, even dogmatic: you do the kriya exactly as prescribed, for the full amount of time, no exceptions. 

There’s even a mantra for it: keep up. 

But for those of us healing from trauma—or teaching others who are—that approach can overwhelm the nervous system rather than support it.

That’s why I sat down with Uplifted™ Lead Trainer Katrina Marie to unpack what it really means to adapt Kundalini Yoga through a trauma-conscious lens. 

In the video below, we explore how to keep this powerful practice potent and safe—centered in the heart, grounded in agency, and designed to meet real people where they are.

👉 Watch the full masterclass below, or keep reading as we break down the key insights.

Trauma-Informed Kundalini Yoga: Full Video Masterclass with Brett + Katrina

🧠 In this video, you’ll learn:

• What makes traditional Kundalini Yoga difficult for trauma survivors
• Why the “keep up” culture can cause more harm than healing
• The Trauma-Conscious Model of cueing and pacing
• How to work with kriyas like Kirtan Kriya for grounded emotional healing
• Practical tools for choice, agency, and embodied presence

Keep reading and I’ll break down the major points from this interview. Then read How Yoga For Trauma Release Works to see how these concepts can be applied to any class you’re teaching.

What Is Trauma-Informed Kundalini Yoga?

A trauma-informed approach means we recognize how trauma impacts the nervous system and body—and we adjust the way we teach and practice accordingly. In yoga, that includes everything from how we cue movement and breath to how we structure a class or offer touch.

But Kundalini Yoga presents unique challenges.

Unlike other yoga styles that offer flexibility and personalization, traditional Kundalini classes are based on strict kriyas (K-R-I-Y-A-S)—A kriya is a complete sequence of postures, breath techniques, and often mantra, all working together toward a specific energetic or physiological goal often meant to be done exactly as passed down.

In Kundalini Yoga, you don’t mix and match exercises—you practice the full kriya as it’s given, with precise timing and structure. There is almost a science to the kriyas the way they are laid out. And while many of these sequences are deeply transformative; for trauma survivors, being forced to sit still, breathe rapidly, or hold strenuous postures without a break can trigger dysregulation or even dissociation.

Trauma-informed Kundalini Yoga invites choice back into the equation.

It honors timing, pacing, and permission. It lets students skip a posture, pause a mantra, or modify breathwork. It reclaims the practice as a space of empowerment, not endurance.

Are You Chanting Correctly? Refine Your Tune with Me! 👇

Why Traditional Kundalini Yoga Can Be Triggering

Let’s be honest—Kundalini Yoga is intense.

You might be asked to hold stretch pose (an abdominal lift) for three full minutes while breathing rapidly through the nose (Breath of Fire). You might hear cues like “don’t stop” or “push through.” These elements are meant to build energy, break through blocks, and awaken deep transformation.

But trauma lives in the body. And when the body doesn’t feel safe, intensity often equals shutdown—not spiritual progress.

Survivors of trauma, PTSD, or chronic stress need practices that co-regulate first. That soothe before they strengthen. In a trauma-informed context, we still honor the roots and rhythm of Kundalini Yoga—we’re just mindful about how we present it. That might look like:

• Offering breaks between kriya sets
• Giving options to modify or reduce Breath of Fire
• Allowing students to skip exercises entirely
• Using invitational, compassionate language
  

Because what matters most isn’t the perfect completion of a kriya—it’s the relationship a student builds with their own body and breath.

From Energy Ascension to Embodied Presence

In traditional Kundalini Yoga, the goal is often to raise energy upward—through the chakras and up to the crown of the head. But trauma-informed practices shift the focus downward, helping us feel safe, centered, and grounded in the physical body. They take a more feminine approach to kundalini.

Instead of transcending the body, we learn to inhabit it.

This is where somatics—body-based awareness—comes in. A trauma-conscious Kundalini practice emphasizes:

• Interoception (noticing sensations from within)
• Permission-based cueing
• Adjusting intensity based on nervous system signals
• Using sound, breath, and mudra as tools for grounding

One of the most effective tools Katrina and I discuss in the video is Kirtan Kriya (Sa Ta Na Ma). This simple, repetitive mantra—often paired with fingertip mudras—is incredibly supportive for trauma survivors. It’s rhythmic, predictable, and calming to the brain. Best of all, it can be easily modified to suit any body or energy state.

This is the heart of trauma-informed Kundalini: not pushing energy up, but letting awareness settle down—into the breath, the heart, and the sacred laboratory of your own inner world.

The Trauma-Conscious Model for Kundalini Yoga

One of the most powerful shifts we discuss in the video is a move away from “resilience” as the end goal.

Yes, strength and perseverance matter—but in trauma-informed yoga, we prioritize self-compassion over stoicism.

Our Trauma-Conscious Model includes:

• Understanding big “T” vs. little “t” trauma: Trauma isn’t just about major events. It’s about anything that overwhelms your ability to cope.
• Language that invites, never commands: We say things like “You might try…” or “Notice what feels right for you.”
• Time sovereignty: Encouraging students to rest, pause, or skip exercises without shame.
• Emotional pacing: Choosing kriyas that support grounding and safety before introducing catharsis or activation.

Katrina’s Healing Journey with Kundalini Yoga

Katrina doesn’t just teach trauma-informed yoga—she lives it.

In our conversation, she shares candidly about surviving an eating disorder, a school shooting, and an abusive marriage. Through all of it, Kundalini Yoga became her anchor—a space to meet her own power, grief, and tenderness on the mat.

What changed everything wasn’t just the kriyas. It was how she practiced them.

She learned to adapt. To slow down. To listen. And now, she teaches others to do the same—with deep reverence for the body, and fierce devotion to creating safe, sacred spaces for healing.

Try Katrina’s favorite kundalini meditation here:

Want to Learn More?

If this post resonated with you, or you’re curious about trauma-informed teaching and somatic practice, check out:

🔹 Uplifted™ Kundalini Yoga Teacher Training

🔹 Somatic Yoga Life Coaching Certification

Both programs are grounded in modern science and ancient wisdom—and centered on you stepping into your power as a teacher, healer, or lifelong student.

Take my quiz to learn if YOUR kundalini energy is awakened 👇

Trauma-Informed Kundalini Yoga FAQs

What is trauma-informed yoga?

A style of yoga that acknowledges how trauma affects the body and nervous system, and adapts breath, movement, and language to support safety and agency.

Can Kundalini Yoga be trauma-sensitive?

Yes. With mindful pacing, permission-based cueing, and compassionate adaptation, Kundalini can be deeply healing for trauma survivors.

What is Kirtan Kriya and why is it recommended?

Kirtan Kriya is a simple mantra meditation using the syllables “Sa Ta Na Ma,” often paired with mudras. It’s grounding, rhythmic, and supports emotional healing.

Why is heart-centered practice important in trauma healing?

The heart chakra (Anahata) is linked to self-acceptance, compassion, and emotional balance. Grounding in the heart fosters embodied safety and inner connection.

How do you adapt kriyas for trauma survivors?

Offer options to modify, pause, or skip. Focus on co-regulation, emotional pacing, and letting students listen to their own bodies over following rigid timing.