Polyvagal Theory for Yoga Teachers

Polyvagal theory is a relatively new concept in the field of yoga that can be incredibly valuable for teachers to understand. Developed by Dr. Stephen Porges, polyvagal theory is a framework that helps us understand how the nervous system responds to different situations, and how that response affects our physical, emotional, and psychological well-being.

At its core, polyvagal theory posits that there are two branches of the vagus nerve – the ventral vagal complex and the dorsal vagal complex – that govern our response to stress. The ventral vagal complex is associated with social engagement, connection, and safety, and is responsible for the relaxation response. The dorsal vagal complex, on the other hand, is associated with fight or flight and immobilization and is responsible for the stress response.

The key takeaway for yoga teachers is that by understanding polyvagal theory, we can create classes that are more effective in helping our students to regulate their nervous system. For example, when we create a class that is focused on social engagement and connection, we can activate the ventral vagal complex, which will help our students to feel safe and relaxed. On the other hand, if we create a class that is focused on stress and fight or flight, we may activate the dorsal vagal complex, which can be counterproductive.

One way to use polyvagal theory in your teaching is to create classes that focus on deep breathing, relaxation, and social connection. This can be achieved by incorporating partner poses, group poses, and pranayama techniques that promote relaxation and connection. Additionally, you can use language and instruction that focuses on safety and connection, rather than competition and stress.

Another way to use polyvagal theory in your teaching is to be mindful of the timing of your classes. For example, if you are teaching a class in the evening, it may be more beneficial to focus on relaxation and the ventral vagal complex, rather than an energizing and stress-inducing class.

Some examples of yoga postures that promote vagal tone:

Diaphragmatic breathing: Poses such as Ujjayi pranayama and Nadi Shodhana, which involve diaphragmatic breathing, have been found to increase vagal tone by stimulating the vagus nerve.

Forward folds: Poses such as Paschimottanasana (Seated Forward Bend) and Uttanasana (Standing Forward Bend) have been found to increase vagal tone by stimulating the vagus nerve through the stretching of the abdominal area.

Twists: Postures like Marichyasana (Sage Twist) and Bharadvajasana (Sage Twist) can activate the ventral vagal complex by promoting relaxation and calming the nervous system, as well as promoting a sense of safety and connection through the twisting action.

Supine Poses: Poses such as Supta Baddha Konasana (Reclining Bound Angle Pose) and Supta Virasana (Reclining Hero Pose) have been found to increase vagal tone by stimulating the vagus nerve through the supine position and the relaxation that it promotes.

Inverted Poses: Poses such as Sarvangasana (Shoulder Stand) and Viparita Karani (Legs-up-the-wall Pose) have been found to increase vagal tone by stimulating the vagus nerve through the inverted position and the relaxation that it promotes.

It's worth noting that these are just a few examples and that different postures can have different effects on the vagal tone depending on the individual, the duration and the breath work that is associated with it. It's also important to remember that every individual is unique and what may be beneficial for one person may not be for another. 

In conclusion, polyvagal theory is a valuable framework for yoga teachers to understand as it helps us to understand how the nervous system responds to different situations, and how we can use yoga to regulate the nervous system. By understanding polyvagal theory, we can create classes that are more effective in helping our students to feel safe, relaxed and connected.