20 Min Calming Trauma Informed Yoga for Depression and Low Energy

If you’re experiencing depression, even getting out of bed can feel impossible. Everything feels heavy, too demanding, takes too much energy. When we feel this way we may wish to “fix” or “correct” how we feel, but this might lead to more self judgement when we realize we truly have no energy.

This calming trauma informed yoga class is supportive for days when your energy is low, you’re experiencing depression, your body feels heavy, and even simple things like basic self-care feel like they take too much energy.

You don’t need to perform or perfect anything in this class, and I welcome you to arrive exactly as you are. This allows full permission for you to listen to your body’s needs for rest, gentle movement, and nervous system support.

We’ll explore seated postures to gently awaken stagnant energy, then move through a kneeling cat swan flow. This is a breath to movement practice like a sun salutation but we’ll be kneeling and avoid more physically demanding poses like plank or chaturanga, and instead explore cat/cow and child’s pose. We’ll end the class with rest and relaxation along with savasana to allow full permission to be with yourself and your body.

What to Expect in This Practice

This 20-minute trauma-informed yoga class is designed to support your body, mind, and energy levels through gentle movement and rest. We’ll move slowly, with plenty of time to notice your body, breathe fully or ground, and soften tension.

This is also a trauma informed practice, which means that everything in this class is optional and just an offering. What feels best for your body and energy levels is always the best guidance to follow.

This class is supportive for all levels and there are no props required. If you like, I offer options if you choose to include a bolster for this class. 

We’ll explore: 

• Deep breathing exercises and grounding awareness (0:30)
  We’ll begin seated and settle into our practice and nervous systems. 
• Seated stretches for gentle energy (2:30)
  We’ll open our chest and shoulders, explore gentle spinal movements, and release tension in our neck, shoulders, and upper body. These movements also invite gentle energy into your body without much physical effort.
• Kneeling Cat Swan Flow (5:00)
  We’ll explore a gentle kneeling flow exploring poses like cat, cow, and child’s pose, moving breath to movement or option to focus on the floor and the surface supporting you. This welcomes more gentle energy into your body, moving slowly and in a pace that feels supportive for you.
• Restful Poses to Ground (10:15)
  We’ll slow down the class and offer your body gentle rest. This gives your body a chance to embrace active rest which is supportive for your nervous system. 
• Savasana (16:00)
  This restful pose allows you to simply be with nothing to do, nowhere to go. This allows you to integrate the class and provide deep rest for your body and mind. I offer additional options so you can find the most comfortable version of this pose, and there is always the option to pause, take breaks, or end early. 
• Closing (19:50)

Who This Class Is For

This class may be supportive if you:

• Are experiencing low energy or depressive symptoms
• Feel heaviness or tension in your body
• Wish to explore self care on days you have no energy
• Prefer gentle, seated, low-to-the-ground practices
• Would like to support your nervous system

20 Min Calming Trauma Informed Yoga for Depression and Low Energy (Free Class)

If you’d like to awaken gentle energy while honoring your current capacity, I invite you to join me for this trauma-informed yoga class. We’ll move slowly, breathe deeply, and give your body time and space to release tension and restore balance. There is no need to perfect or perform in this class, simply arriving and tending to your body is enough.

There are no props required for this class and if you like I offer options if you choose to include a bolster. Those options are shown in the top right corner of the screen.

If you’re ready to begin, I welcome you to join me below!