What to Expect in a Gentle Yoga Class for Beginners
By Sarah Avery, PT, DPT | Physical Therapist & Therapeutic Yoga Provider | Saratoga Springs, NY
If you're feeling nervous about trying yoga for the first time—especially if you're managing pain, recovering from injury, or dealing with stiffness—you’re not alone. Many people are unsure what to expect, especially when they hear terms like “therapeutic” or “medical yoga.” The good news? You don’t need to be flexible, fit, or familiar with yoga at all to benefit from this class.
My Gentle Medical Therapeutic Yoga class is designed with beginners in mind. Whether you’re walking in with tight hips, back discomfort, or just a body that hasn’t moved much lately, this class meets you exactly where you are. It's a total-body experience rooted in physical therapy principles, evidence-based movement, and a deep respect for how the nervous system and fascia play into how we move and feel.
What Makes This Class "Medical" or "Therapeutic"?
This isn’t your average yoga class. As a licensed physical therapist and yoga professional with advanced training in therapeutic movement, I integrate tools from both disciplines to create a well-rounded, safe, and effective experience. You’ll see elements of:
Physical therapy exercises subtly woven into each class
Fascial release techniques to help with stiffness and discomfort
Breathwork and nervous system regulation to support stress relief and healing
Joint mobility and gentle strength work to build resilience safely
No one-size-fits-all approach here. I offer clear guidance and modifications for every posture, so you can work within your comfort zone while still making progress.
What a Typical Class Looks Like
Classes are one hour long and follow a consistent, supportive structure. Here's what you can expect:
1. Arrival and Grounding
We begin each class with breath awareness and grounding techniques to help you settle into your body and the space. This short practice sets the tone for a mindful, embodied experience.
2. Gentle Warm-Up and Mobility Work
We’ll ease into movement by exploring mobility through the shoulders, spine, hips, and ankles. I guide you through gentle, rhythmic movements to prepare your joints and fascia for deeper work.
3. Strength and Functional Movement
The middle portion of class focuses on gentle, full-body strength. You’ll move through poses like supported lunges, modified planks, and balance work—always with options to adjust based on your needs. Many of these movements are grounded in physical therapy for real-world carryover.
4. Fascial Release and Relaxation
We'll take time for soft tissue release using props like tennis balls or yoga blocks. This is one of the most appreciated parts of class, especially for those with tight hips, backs, or feet. The class always closes with a guided relaxation or breath practice to calm your nervous system and leave you feeling more at home in your body.
Common Questions from First-Timers
What if I can't get on the floor?
No problem. I always provide chair-based or standing options. You're welcome to use a mat, a chair, or both.
What if I have osteoporosis, arthritis, or a past injury?
This class is ideal for you. I specialize in bone health and joint protection, and every movement is offered with your safety in mind.
Do I have to keep up with the group?
Not at all. This isn’t about keeping pace—it’s about listening to your body and making gentle progress.
You're Welcome Here
Whether you’re looking to gently rebuild strength, reduce pain, prevent injury, or simply reconnect with your body, you’re in the right place. This class is about creating space in your body, and maybe even in your mind, too. You’ll leave feeling more grounded, supported, and empowered to move through life with ease.
Ready to Join?
If you're curious but still unsure, I’d love to talk with you. I offer free 20-minute consultations to answer any questions and help you feel confident in taking that first step.
👉 Join the Gentle Medical Therapeutic Yoga Class
👉 Book a Free Consultation
👉 Explore 1:1 Physical Therapy + Yoga Sessions
You’re not too stiff, too out of shape, or too late to start. This is the beginning of something supportive and sustainable—for your body, your health, and your life.