If you’ve never tried trauma-informed yoga before, this is a gentle place to begin. In this trauma informed yoga for beginners class, we’ll explore grounding poses and gentle movements that tend to your body and nervous system.
Trauma-informed yoga is different from a traditional yoga class because instead of focusing on flexibility, strength, or perfecting poses, this practice focuses on tending to your nervous system, honoring your body’s signals, and deepening the connection between your mind and body. Everything offered is optional, and you are always welcome to move at your own pace, take breaks, or end class at any time.
If you’d like to learn more about trauma-informed yoga and how it supports sexual trauma healing, I welcome you to explore my full guide in this blog post.
What is Trauma Informed Yoga for Beginners?
Trauma-informed yoga honors the lived experiences of trauma survivors. This means there are multiple options for poses, opportunities to check in with your body, and full permission to do what feels right for you in each moment, even if that means resting or ending the class early.
This type of practice may feel different if you’re used to classes that mainly focus on form, building flexibility or strength. In trauma-informed yoga, there are no “good” or “bad” poses and there is no right or wrong way to arrive. The practice itself is always enough and you don’t need to feel a certain way after class or make anything happen.
What to Expect in This Practice
This is a trauma-informed yoga practice, which means everything is optional and an invitation. You’re always welcome to move at your own pace, modify poses, rest when you choose, or skip anything that doesn’t feel right for your body or energy levels. There is no need to perfect or perform and however you choose to arrive is perfect.
This class is supportive for all experience levels and there are no standing postures. No props are required for this class.
We’ll explore:
- Grounding (1:50) We’ll begin seated, arriving in your body and settling your nervous system. Grounding is how we come back to the present moment, and that doesn’t always have to mean going into your body. You might notice an object in the room, the temperature of the air around you, or the sound of my voice. Whatever feels most accessible to you is the best choice.
- Seated Cat/Cow (3:50) We’ll explore seated cat and cow, with an option to connect breath with movement. You’re welcome to make this movement as small as feels comfortable, or remain still if you prefer.
- Grounding Poses — Low to the Ground (6:11) We’ll lower down to the ground and explore poses like child’s pose, sphinx, crocodile, and half frog. Each pose allows a moment for you to feel held and supported by the earth beneath you. We’ll move slowly through each one, giving your body time and space to arrive fully in each pose before moving forward.
- Savasana (22:00) We’ll close with a trauma-informed savasana, the final resting pose of class. This is your full permission to simply be and allow deep rest for your body.
- Closing (25:50)
Who This Class Is For
This class may be supportive if you:
- Are new to trauma-informed yoga and looking for a gentle place to begin
- Would like to explore grounding and body awareness through simple movements
- Prefer slow, low-to-the-ground practices with no standing postures
- Are a trauma survivor looking for a practice that honors your lived experience
- Would like to deepen the connection between your mind and body
Trauma Informed Yoga for Beginners for Grounding and Awareness (Free 25 Min Class)
This is a simple, gentle trauma-informed yoga class that supports grounding, nervous system regulation, and explores a trauma-informed savasana. There are no props required and this class is supportive for all experience levels. There are no standing postures in this practice.
If you’d like to explore your first trauma-informed yoga class, return to the fundamentals of this practice, or take a few moments to be with your body and tend to your nervous system, I welcome you to join me!
This class is also available inside the Embody and Bloom membership, where you’ll find a growing library of trauma-informed yoga, somatic healing, and nervous system support for sexual trauma healing.
