Adding Yoga to Your Eating Disorder Recovery Doesn't Need to be Scary
I hear it all the time from clients. Time and time again, I suggest a client try yoga, and time and time again, I’m faced with the fact that many people find yoga extremely triggering to their eating disorder. There are so many positive benefits from practicing yoga, from intentional breathing to slow down and relax the nervous system to learning to listen to your body, but we miss out on these opportunities when we avoid a whole practice because of a bad experience.
As a HAES therapist, I know this sounds like a lot.
I’m not saying that yoga will be easy. I’m also not saying that yoga shouldn’t be triggering you. It may bring up emotions you weren’t aware you were carrying around or spontaneous tears that you don’t understand. But those are extremely common experiences in yoga and are expected. There are many types of yoga and some of those may be easier for you to tolerate than others. The benefits are worth the challenge though.
So how do you pick the right class? What happens if you are in class and you can feel your anxiety rise, you notice yourself body checking, and your eating disorder brain is yelling so loud it makes it hard to hear the teacher’s instructions? Rather than wasting that expensive 30-day pass you just bought and vowing never to come back, there are several steps listed below to help your yoga adventure end successfully.
Here are a few things to keep in mind when yoga along with eating disorder treatment.
Before you book, check out their vibe on social media or their website.
Yoga is not a one size fits all sort of deal. Every studio is different and everyone will have a different feel to it. While some studios lean heavily into the woo, others have more of a fitness and weight loss tone to their classes. If the studio is talking about getting fit, I suggest that you try and find a studio that is better suited for recovery. Some things you may want to look for: beginners classes, class descriptions that include all body sizes and all abilities, teachers with a variety of body sizes, classes addressing mental health, studios that are not heated, trauma-informed language, and practices such as an ability to say yes or no to hands-on assists, and talking about yoga as a practice rather than a workout or exercise.
Once you’ve determined the studio is a safe place for recovery and go to your first class, get there early enough to put your mat in the front row of the class.
I know it may seem easier to go into the back and try and hide, especially if you are new to yoga, but by being in the front, you are reducing your ability to compare your practice or your body to the others in the class. And don’t worry, nobody will notice if some of the shapes are harder for you or if you don’t think it looks “as pretty” like everybody else. Nobody is looking.
Check-in with yourself throughout the practice.
Know that if you feel your anxiety starting to rise or your mind wandering to eating disordered thoughts, you can take a break. The teacher’s words are merely a suggestion, but only you know what your body needs at that moment. I’ve had days where once I was in class, I realized that what my body really needed was a full class of final resting pose….so that’s what I did! You are in control of your practice.
If something is triggering, make a mental note of what that was.
Was it something around the language that was used or maybe a shape that you were in?
If you are repeatedly triggered in the class, you can leave.
Nobody is forcing you to stay, nor would anybody want you to try and push through a situation that is putting your eating disorder recovery at risk.
After class, speak up!
If something, particularly a shape, was really affecting you, talk to the teacher about it! They may have suggestions for ways to make the shape more accessible for you in the future. Example: Cat-cow on hands and knees can be a really difficult shape for some, but by sitting cross-legged and doing the same spinal movements, a person can get the same benefits of the pose without putting themselves in an uncomfortable or triggering position.
Keep exploring and trying new classes!
Maybe that first class was a huge success and if so, congrats! But maybe it wasn’t and that’s okay. That may have not been the class for you but that doesn’t mean that there isn’t one that will be a good fit. Before you write off yoga altogether, look at the studio’s schedule. They probably have several other class types and teachers to try, one of which may be exactly what you need at this point.
Even after following all of these, you may decide yoga isn’t for you and that’s okay too. Talk to your therapist and see if they have any suggestions for other forms of movement that would be supportive of your recovery. And while you are at it, give yourself props for being vulnerable enough to give it a try! And now that you’ve braved the yoga studio, let me know how it worked out for you!
If you’re looking for eating disorder treatment in Missouri, I’m your gal!
As a HAES therapist, I work with people navigating all things eating disorders, body image, and every other experience! From my counseling practice in St. Louis, Missouri I offer a variety of different services for individuals who are working through experiences that come along with the territory. When you’re ready to begin eating disorder treatment, follow these steps:
Contact Embodied Self Counseling for a 20-minute consultation
Work through your food thing
Other Counseling Services
Counseling for Anorexia and Atypical Anorexia
Binge Eating Disorder Treatment
Therapy for Compulsive Exercise and Athletes
Online therapy in Missouri
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