I believe yoga is a practice of listening. 

The listening first approach is mindfulness based, trauma informed, and choice centered.

In our sessions, we use movement and breathing to practice tuning in to how things are right now in our bodies, thoughts, and emotions. We don’t have to like or dislike what we notice. We also don’t have to change it--not right away. We start by listening, with compassion and curiosity, to what our bodies have to say. As we become more connected, we start to see what steps we can take to reach our goals, whether that goal is strengthening a part of the body, becoming more flexible, managing stress, healing from trauma, or building confidence in our lives off the mat.

Mindfulness-based.

Our yoga classes emphasize body awareness and mind-body connection over fitness or exercise goals. While body awareness can help you achieve exercise goals, that’s not the primary focus here.

Trauma-informed.

We use invitational language in all our classes, and are passionate about adapting practices to students’ unique needs.  We typically don’t use hands-on assists - we use verbal cues to help you come into a shape in a way that feels right for you. 

Choice-centered.

The only goal of a yoga practice is to experience--and maybe learn from--the practice. This means the practice should be directed by you. We can help you design a practice or find a style of yoga that fits your needs. All the movements, breath exercises, and meditations we offer are optional, and we teach in a way that lets you opt out or change the practice as you go.

I offer an evidence-based approach to working with complex trauma and post-traumatic stress.

I am a certified provider of Trauma Center Trauma Sensitive Yoga (TCTSY), a therapeutic style of Hatha yoga that is designed to help us reconnect to our bodies in a safe, gradual, intentional way. TCTSY’s trauma-informed principles guide everything I do.

What is TCTSY?

TCTSY is a way of practicing Hatha yoga that was developed over years of research with and alongside trauma survivors at the Trauma Center outside of Boston, MA. TCTSY is based in foundational frameworks of trauma theory, attachment theory, and neuroscience. TCTSY facilitators receive over 300 hours of training in these frameworks. 

In TCTSY, we use movement, awareness, invitational language, and choice to practice reconnecting to our bodies in a gradual, self-directed way. We don’t use physical assists, we don’t move around the room, and we don’t offer specific alignment cues - the focus of a TCTSY practice is on how yoga shapes feel in your body. We also don’t assume that any one shape will be more useful than another—empowerment means finding what works for you. 

What does the research say?

Research studies showed that weekly TCTSY practice reduced symptoms of post traumatic stress in trauma survivors and supported increased connection of body and self. These effects lasted even after the yoga studies ended. TCTSY is recognized as an evidence-based treatment for Post Traumatic Stress and complex trauma with SAMHSA (U.S. Substance Abuse and Mental Health Services Administration). 

We all have the ability to heal.

The goal of TCTSY and the other yoga practices we offer is to help you connect and listen to your body so that it can become a resource - even a source of safety and comfort.

My classes reflect my years of training and personal practice, and let you choose your own pace.

I currently offer several styles of group classes. Individual sessions may combine any of these styles.

Yin Yoga

Yin Yoga is a slower style of yoga in which yoga shapes are gently held for several minutes, often supported by props or the floor. Yin yoga works with the connective tissues of the body to gradually reduce held tension, invite relaxation, and strengthen relationships between mind and body. Our trauma-informed Yin yoga practices emphasize personal choice within each shape and throughout the practice, and offer suggestions and additional considerations for trauma survivors. This is the slowest pace of class we offer, and in many cases we do not leave the floor.

Healing Yoga Through Trauma (TCTSY)

TCTSY Trauma Sensitive Yoga uses gentle movement, choice-making, and an emphasis on your felt sense to invite you to connect to your body on your own terms. Practice often begins seated, moves gradually toward standing, and then returns to the ground. Practitioners always have the choice between movement and stillness, and are encouraged to explore intuitive movement as they choose.

Slow Flow

Slow Flow is our version of Vinyasa Yoga or “flow” yoga. In these classes, yoga shapes are threaded together in a pattern or sequence, and movement may be linked to the breath. Multiple choices are offered within each sequence. While slower-paced than typical vinyasa classes, this practice may include movement patterns that come up and down from the floor, and may offer shapes or cues that invite you to build strength or increase flexibility.

Meditation

Meditation is the practice of being with the flow of your mind and experience. In these classes, we explore a trauma-informed approach to the practices of mindfulness meditation and Vipassana or insight meditation, emphasizing choice, adaptability, and self-compassion. Our approach is informed by TCTSY principles, Trauma Sensitive Mindfulness as taught by David Treleaven, Internal Family Systems and the work of Richard Schwartz, and Yin Meditation as taught by Josh Summers. While you are welcome to incorporate movement into your practice, these classes typically do not offer movement instruction.

Frequently Asked Questions

 

  • TCTSY is a way of practicing Hatha yoga that was developed over years of research with and alongside trauma survivors at the Trauma Center outside of Boston, MA. TCTSY is based in foundational frameworks of trauma theory, attachment theory, neuroscience, intersectionality, and key principles from yoga philosophy. TCTSY facilitators receive over 300 hours of training in these frameworks.

    In TCTSY, we use movement, awareness, invitational language, and choice to practice reconnecting to our bodies in a gradual, self-directed way.

  • TCTSY comes from a tradition called Hatha yoga. Unlike some other Hatha yoga practices, TCTSY doesn’t focus on building strength, directing energy, or working through specific sequences or patterns of movement. TCTSY’s focus is on helping an individual feel connected to their body, on their own terms. For this reason, we don’t talk very much about alignment in TCTSY - we want practitioners to feel connected first, before thinking about adjustments to shapes. We also don’t hold shapes for an extended period of time the way we might in Yin yoga or restorative yoga practices.

  • There are a variety of trauma sensitive yoga options available now, and we think that’s great! TCTSY is designed as a supportive therapeutic treatment for trauma and is considered evidence-based, which means that TCTSY has been tested with trauma survivors and has been shown to reduce their trauma symptoms. All TCTSY facilitators have undergone advanced training in trauma theory, attachment theory, neuroscience, and best practices for working with trauma survivors.

    TCTSY is also not prescriptive. This means that in TCTSY we don’t assume that any one yoga shape will be more helpful than another. You won’t hear us say something like, “this shape will help you release your stuck emotions,” or “this shape will help your insomnia,” or “here is a yoga sequence for your anxiety.” We believe that everyone’s experiences are different, and everyone’s body holds its own unique map of experiences and resources. Your yoga practice is a space that can allow you to find out for yourself what shapes or sequences support you. This process of self-discovery is part of the healing power of yoga.

  • Our Yin Yoga and Slow Flow classes are heavily influenced by TCTSY, and weave choice-making and a focus on felt sense into every class. Our Yin Yoga classes, for example, offer multiple ways to make a particular shape (sitting up, on your back, in a chair, etc.) in order to possibly feel or connect to a certain part of the body. Our Slow Flow classes incorporating multiple options and choices into the flow, and encourage practitioners to choose one of those options or find their own flow.

  • At Listening First Yoga, we use accessible yoga movements, awareness, invitational language, and choice to practice reconnecting to our bodies in a gradual, self-directed way. Everything is optional: how you move, where you rest your attention, and whether you participate in the practice at all. All of our classes seek to reduce triggers while providing a space to gradually build awareness and empower choice. We’re focused on helping you choose how you want to move (or not move) and how you want to feel. This means we use invitational language with every cue. We don’t move around the room; in fact, the facilitator practices with you, as we all share our own unique practice experience together. There are no assists (touching) in our classes.

  • Unless otherwise noted, group practices are scheduled for 60 minutes. We will check in for about five minutes at the start of class. We’ll practice for 30-40 minutes, and then we’ll have time at the end of class for grounding and sharing feedback. Individual sessions last for 60 minutes, and may include periods of movement and discussion.

  • Yes! We use accessible yoga forms, and practices are tailored to the people in the group. You don’t need any past yoga experience to practice. We do recommend beginning with a TCTSY or Trauma-Sensitive Mindful Flow practice. Your facilitator will speak with you about any physical needs you may have for your practice and adjust accordingly.

  • You never have to share details of your story here. Yoga practices are not psychotherapy. We don’t verbally process (talk through) our trauma experiences here. This a space to practice connecting to ourselves and our resilience, which can support our healing. Many practitioners do find it useful to be in counseling, psychotherapy or another supportive treatment to allow space for verbal processing.

  • Yoga practices are not psychotherapy, and your facilitator is not a clinician. While being in therapy is not a requirement to practice, it is strongly recommended that you have a therapist, counselor, support group, or other support system in place.

  • While our practices seek to reduce triggers, in any body-based practice, triggers or activation may happen. Our facilitators actively hold space, attuning to what's happening for participants and adjusting how the practice is guided based on what they notice. You're welcome to care for yourself in your practice by making choices that support your needs, including (but definitely not limited to) voicing your needs out loud, being still, choosing another shape or movement, leaving the practice room for a break (or for the day!), or talking to the facilitator, a friend, or your support system after class

  • Yes! This practice is open to anyone who feels this style of yoga is supportive to them.

  • Our TCTSY practices do not include religious or faith-based concepts. While yoga practices have and can be incorporated into many different faiths around the world, the focus of TCTSY is to allow you to bring your own meaning to the practice. TCTSY also recognizes the many forms of religious and faith-based trauma, and seeks to create a space that feels safe and welcoming to as many survivors as possible.

    Yoga philosophy originated in the Indian subcontinent and shares many overlapping philosophies with Hinduism, Buddhism and other faiths. Yin Yoga also draws from Taoist philosophies and ideas. These concepts are an important part of yoga’s history and ongoing evolution, and may be explored in other classes or private sessions for those who are interested.

  • We ask that new clients have a brief phone consultation with your facilitator before joining a multi-week group or individual session. This is a chance for us to chat about your goals, answer any questions you have, and provide connections to other resources that you may find helpful.

Integrate a listening-first approach into your yoga practice today.