What to Expect in a Trauma-Informed Yoga for Beginners Class
So you’re thinking about trying yoga for absolute beginners… but also (maybe) kind of dreading it?
If the idea of yoga makes you feel excited and self-conscious, curious and overwhelmed, welcome! You’re not alone, so many people have a very similar experience.
Maybe you’ve tried a class before that felt like a bootcamp in stretchy pants.
Maybe you’ve never stepped on a mat because you weren’t sure your body, your anxiety, or your trauma history could actually feel safe in that space.
Maybe you’re just ready for something different, something that helps you reconnect with yourself instead of pushing you harder.
If that’s you… you’re in exactly the right place (learn about Abby’s yoga journey here!).
This post will walk you through:
What beginner yoga actually looks like (spoiler: it’s not about being bendy)
How we make it trauma-informed and accessible
What to expect in your first class
The most common beginner poses (with props + options)
And how to get Abby’s free, gentle 30-minute Yoga 101 class
What Is Beginner Yoga (Really)?
Yoga for beginners isn’t a downgrade. It’s not the “easy” version.
It’s the most foundational, and honestly, most important, kind of yoga there is.
In our classes, beginner doesn’t mean basic. It means:
We move slowly
We explain everything
We focus on helping your nervous system feel safe enough to try
If you’ve experienced trauma, chronic stress, or disconnection from your body, a fast-paced, performative class can feel like too much too soon.
We’re doing the opposite here.
What to Expect in a Class Like Ours
You’ll notice a few things right away:
No pressure to “push through” or “go deeper”
Lots of permission to rest, adapt, or opt out
Emphasis on breath, pacing, and choice
Cues that invite you into your body gently, without demand or judgment
We’re not here to perfect a pose. We’re here to offer a different kind of relationship with your body. One built on listening, trust, and care.
How We Make Yoga Trauma-Informed and Accessible
Trauma-informed yoga isn’t a trend or a buzzword for us (if you want to learn more about trauma informed yoga, head here) it’s a deep commitment to creating safety, choice, and nervous system support in every class.
Here’s what that looks like in practice:
Choice is central.
You’ll always be invited into poses—not forced. We offer options, not expectations. You decide what feels okay today, and that decision is respected.
Props are encouraged, not optional.
This isn’t about “advancing without them.” Props are tools to meet your body where it is. We’ll show you how to use blankets, books, pillows, and straps (or home alternatives) so you’re supported from the start.
Pacing is intentional.
We move slowly. Not because you’re slow, but because your nervous system needs time to orient, integrate, and feel safe enough to explore.
Language is invitational.
We use cues like “if you’d like,” “you might try,” or “another option is…” instead of commands. We avoid body-shaming, fixing language, or spiritual bypassing.
Rest is valid. Always.
You are never expected to push through discomfort. Resting is part of the practice—not something you earn at the end.
You’re in relationship with your body, not performing for anyone.
This is about connecting with yourself, not keeping up or getting it “right.” There’s no gold star for touching your toes.
Common Yoga Poses for Beginners
Here’s a breakdown of the core poses Abby will guide you through in our FREE yoga for beginners class, step by step, with plenty of options and no pressure to do them “right.”
You don’t need to remember these. You don’t even need to try them all. But if you’re wondering what to expect, here’s your preview:
🐄 Cat-Cow
Common yoga poses for beginners
A slow spinal movement often used at the start of class. On the inhale, you arch your back and lift your chest (Cow), and on the exhale, you round your spine and tuck your chin (Cat).
This one’s a favorite for easing into movement, waking up the body, and syncing with your breath.
🐶 Downward Facing Dog
The one you’ve probably heard of, but might’ve avoided.
Abby breaks this one down with modifications that protect your wrists, low back, and hamstrings.
Spoiler alert: Your heels don’t need to touch the ground. Not even close.
🌅 Sun Salutations
Think of this like a slow, flowing sequence that links breath with movement. It helps build warmth, focus, and body awareness, without turning into a bootcamp.
🧍♀️ Standing Poses
These postures help build strength, balance, and presence and they can be done with or without props.
Crescent Lunge
A strong, active pose that builds lower body strength and helps with stability. Abby shows supported versions (including with the back knee down).Warrior II
A grounding posture that invites expansion through your arms and steadiness in your legs.
🛌 Cooling Down Poses
These shapes help transition from effort to ease, so your nervous system can start to settle.
Bridge
A gentle backbend done on your back, lifting your hips while grounding your shoulders. You’ll feel strong, stable, and supported, especially with the right cueing.
(We also show how to modify this with a block or pillow to make it restorative.)Happy Baby
A playful, floor-based pose that opens the hips and encourages softness. Great for releasing tension after effort. It’s not about looking cute, it’s about letting go.Shavasana
The final resting pose. Abby offers lots of variations: on your back, on your side, with blankets, knees bent, legs long, so you can find what feels safe and supportive.This is where we integrate everything. It’s not “just lying there.” It’s the nervous system exhale you didn’t know you needed.
“What If I Don’t Have Props?”
You don’t need fancy yoga gear for online beginner yoga classes. Abby shows you how to make it work with what you already have.
Here’s a cheat sheet:
Want to Try It With Us? (grab your free video class!)
Abby has created a 30ish-minute beginner yoga class to help you take that first step, without the pressure of a studio or mirrors or doing it “right.” Think of it as Yoga 101.
Inside the class, you’ll get:
A gentle, grounding yoga practice taught by Abby from Reclaim Therapy
Clear breakdowns of each pose with multiple options
Trauma-informed pacing and cues to support nervous system regulation
Permission to move, or rest, the whole time
Click here to get the free class
It’ll land in your inbox with a warm welcome and an invitation to come back to your body, one breath at a time.
Honestly, for us and many of our clients, this is about more than yoga.
It’s about learning how to stay with yourself, gently.
It’s about repairing your relationship with your body, one moment of movement, one pause, one breath at a time.
Whether you try every pose or just sit and watch… it all counts.
You don’t need to be ready. You just need to be here.
And Abby will meet you right where you are.
🧡,
Reclaim Therapy is a small trauma therapy practice in Horsham, PA. Abby Albright, our trauma therapist and yoga teacher, offers online group classes and therapeutic yoga groups.
If you’re looking for a trauma-informed yoga space, or for a trauma therapist in Pennsylvania, we’re so glad you found us. To learn more about who we are and how we can support you, schedule a free consultation today!