What is Somatic Yoga?

What is Somatic Yoga? 10 Poses to Heal Your Body and Mind

What is Somatic Yoga?

Key Takeaways

  • Somatic yoga combines yoga and mindful exercises to heal the body and mind.
  • It focuses on small, intentional movements to release tension.
  • Somatic yoga improves body awareness and reduces chronic pain.
  • This practice supports emotional healing and helps release trauma.
  • It reduces stress and promotes relaxation through gentle breathing and movements.
  • Somatic yoga aids weight loss by encouraging mindful movement and reducing emotional eating.
  • Simple poses like Cat-Cow Stretch and Pelvic Tilts are suitable for beginners.
  • You can practice somatic yoga at home with free resources or join a local class.
  • It works by retraining the nervous system to restore balance and improve movement.
  • Regular practice leads to better flexibility, less pain, and improved health.

Table of Contents

Introduction

Imagine a workout that heals the body and the mind at the same time. Somatic yoga blends yoga movements with gentle, mindful exercises to create a practice focused on awareness and healing. It helps you release tension, improve flexibility and feel more connected to your body. 

Unlike intense workouts, somatic yoga focuses on small, intentional movements that retrain your muscles and nervous system. This practice is perfect for reducing stress, healing trauma, and restoring balance in your body and mind.

If you want to feel better physically and emotionally, somatic yoga can be the key. It’s suitable for beginners and people of all fitness levels.

What is Somatic Yoga? Is it for You?

Benefits of Somatic Yoga

Somatic yoga provides many benefits for the mind and body. It focuses on mindful movement to improve physical health and emotional well-being. Here are the most important benefits of somatic yoga:

Improves Body Awareness:

Somatic yoga teaches you to notice areas of tension or discomfort in your body. You become more aware of your posture, movements, and habits. This awareness helps you move better and avoid unnecessary strain.

Reduces Pain:

Somatic yoga is excellent for managing pain, especially in the back, neck, shoulders, and hips. Gentle stretches and mindful movements release tension and promote healing. Many people with chronic pain find relief through regular practice.

Promotes Emotional Healing:

Trauma often gets stored in the body as tension or pain. Somatic yoga helps release these stored emotions. It supports emotional healing by calming the nervous system and creating a sense of safety.

Reduces Stress and Anxiety:

Stress often shows up in the body as tight muscles or shallow breathing. Somatic yoga encourages slow, mindful movements and deep breathing, which relax the body and reduce stress.

Supports Weight Loss:

Somatic yoga encourages mindful movement and improves your connection to your body. This can help you make better choices about food and exercise. It also boosts metabolism through gentle movements.

How to Start Somatic Yoga Practice?

Starting somatic yoga is simple, and you don’t need any special equipment. This practice is easy to learn and accessible to everyone.

Steps to Begin Somatic Yoga:

  1. Choose a Quiet Space: Find a calm area where you can focus on your practice.
  2. Wear Comfortable Clothes: Choose clothing that allows you to move freely.
  3. Follow Guided Classes: Use videos, apps, or attend a class to learn the poses.
  4. Practice Regularly: Aim for 15 to 30 minutes daily or a few times a week.

What Are Somatic Exercises?

Somatic exercises are gentle movements designed to improve how your body moves and feels. These exercises target the nervous system, helping you release tension and improve mobility. They are not about building strength or endurance but about improving movement patterns and reducing pain.

Common Types of Somatic Exercises:

  1. Somatic Stretching: Stretching movements that focus on specific areas like the hips, back or shoulders.
  2. Somatic Breathing: Breathing exercises to calm your nervous system and improve focus.
  3. Grounding Exercises: Simple movements to connect your body to the present moment and reduce anxiety.

You can practice somatic exercises at home without any equipment. Many online resources offer guided videos for beginners.

Somatic Yoga Poses for Beginners

Somatic yoga poses are simple and do not require advanced flexibility or strength. These poses focus on awareness and control rather than perfection.

Beginner-Friendly Somatic Yoga Poses:

  • Cat-Cow Stretch: This movement loosens your spine and helps relieve back pain.
  • Child’s Pose: A resting pose that calms your mind and releases tension in your lower back.
  • Bridge Pose: This pose strengthens your hips and back while improving flexibility.
  • Pelvic Tilts: Gentle tilting of the pelvis improves mobility in the lower back.

When practicing these poses, focus on how your body feels during each movement. Move slowly and with intention.

Somatic Yoga Exercises

As you try these somatic exercises, you can close your eyes if it feels comfortable for you. This can help you focus more on your body and less on the world around you. Pay attention to how your body feels during each movement. Be curious about the sensations you notice. 

Trust what your body tells you. If anything feels uncomfortable or painful, try moving less or stopping altogether. Focus on your breathing instead. The most important thing is feeling safe and at ease in your body.

1. Full Body Scan

Getting Started:

  1. Lie down on a mat or soft surface.
  2. Stretch your legs out and rest your arms by your sides.
  3. Adjust your shoulder blades to create space between your ears and shoulders.
  4. Let your back relax against the surface.
  5. Close your eyes or soften your gaze.

Body Scan:

  1. Notice where your body touches the ground, starting from your feet to your head.
  2. Visualize the natural curve of your spine and the spaces between it and the mat.
  3. Feel the ground supporting your body’s weight.
  4. Pay attention to your breath and how it moves through your body.
  5. Look for any tension, starting at your feet and moving up to your head.
  6. When you find tension, imagine your breath softening that area.

Resting:

  1. Stay in this position for as long as it feels comfortable.
  2. Aim for 10-20 minutes if you like.

Transitioning Out:

  1. Wiggle your fingers and toes to bring movement back.
  2. Stretch your whole body if it feels good.
  3. Bend your knees and roll onto your side.
  4. Pause for a moment to feel the ground differently.
  5. Slowly push yourself up to a seated position.

Reorienting:

  1. Look around and notice your surroundings.
  2. Name:
    • 5 things you see
    • 4 things you feel
    • 3 things you hear
    • 2 things you smell
    • 1 thing you taste (real or imagined).

Enjoy the feeling of relaxation and grounding.

2. Moving Bridge

Getting Started:

  1. Lie down on your back with your knees bent and feet hip-distance apart.
  2. Rest your arms by your sides, with palms facing up or down.

Gentle Movement:

  1. Rock your pelvis forward and back to gently move your lower back.
  2. When ready, press your lower back into the ground.
  3. Push through your feet and arms to slowly lift your pelvis, lower back, and mid-back off the ground.
  4. Notice which muscles are working as you lift.

Lowering Down:

  1. Slowly lower your back to the ground, one vertebra at a time.
  2. Start from your upper back and work down toward your pelvis.
  3. Once your tailbone touches the ground, relax your legs, glutes, back, and abdominal muscles.

Repeat:

  1. Do this exercise as many times as feels good.
  2. Match your breath to the movement—breathe in as you lift and breathe out as you lower.
  3. When finished, notice how your body feels. Pay attention to sensations, emotions, or any release you experience.

Transitioning Out:

  1. Rest on your back for a moment.
  2. Let your knees fall to one side and roll onto your side.
  3. Pause here briefly.
  4. When ready, press yourself up to sit.
  5. Take a few deep breaths and notice your surroundings.

3. Knee Rock with Cactus Arms

Getting Started:

  1. Lie down on your back on a mat or soft surface.
  2. Bend your knees and place your feet on the mat, wider than shoulder-width apart.
  3. Stretch your arms out to the sides, then bend your elbows into a cactus shape.
  4. Close your eyes or soften your gaze.

Gentle Movement:

  1. Slowly rock your knees to one side, staying in a comfortable range.
  2. Bring your knees back to the center and lower them to the other side.
  3. Repeat this movement at your own pace, syncing it with your breath.
  4. Notice how your weight shifts across your pelvis.
  5. Feel the movement in your hips, pelvis, and spine.

Adding Head Movement:

  1. Gently roll your head side to side, either with your knees or in the opposite direction.
  2. Observe how it feels to coordinate the movement of your head and knees.

Resting:

  1. When ready, bring your knees and head back to the center.
  2. Pause and notice how your body feels.
  3. Are there any tingling sensations, feelings of relaxation, or reduced tension in your spine?

Transitioning Out:

  1. Let your knees fall to one side and roll onto your side.
  2. Pause here and feel the ground beneath you.
  3. When ready, press yourself up to a seated position.
  4. Stretch your upper body and take a few deep breaths before continuing with your day.

4. Half Wind Removing Pose

Getting Started:

  1. Lie on your back on a mat or soft surface.
  2. Place your feet flat on the ground and rest your arms by your sides.
  3. Feel the connection between your back and the ground.

Movement:

  1. Bring your right knee towards your chest.
  2. Interlace your fingers and hold your right shin with both hands.
  3. Stay here, or extend your left leg straight along the ground.
  4. Notice the stretch in your left hip and the gentle compression in your right hip.

Breathing and Resistance:

  1. Breathe deeply into your belly, massaging your digestive organs.
  2. Press your right shin gently into your hands as your hands push back, creating resistance.
  3. For more intensity, lift your left leg slightly off the ground.

Adding Core Engagement:

  1. If comfortable, lift your head and shoulders, bringing your nose closer to your right knee.
  2. Feel your core muscles activate, especially in your lower and upper abdomen.

Returning to Rest:

  1. Lower your head, shoulders, and left leg back to the ground.
  2. Release your right shin and place your right foot back on the ground.
  3. Bend your left knee so both feet rest on the ground.
  4. Rest your arms by your sides and notice how your body feels.

Repeat:

  1. When ready, repeat the same sequence on the other side.

Transitioning Out:

  1. With both feet on the ground, let your knees fall to one side and roll onto your side.
  2. Use your bottom arm as a pillow for your head. Rest here for a moment.
  3. When ready, press yourself up to sit.
  4. Take a few deep breaths, following the flow of your breath, before continuing with your day.

5. Seated Torso Circles

Getting Started:

  1. Sit cross-legged on the ground.
  2. Use a folded blanket or towel under your hips for support if needed.
  3. Feel your connection to the earth.

Getting Started:

  1. Place your hands gently on your thighs or knees.
  2. Soften your gaze or close your eyes.

Movement:

  1. Begin drawing slow circles with your upper body.
  2. As you move forward, tilt your tailbone back, and lift your chest and chin slightly.
  3. As you move back, round your spine, pull your belly button in, and lower your chin toward your chest.
  4. Continue circling at a pace and range that feels good for you.

Breathing:

  1. Match your breath to your movement, inhaling as you move forward and exhaling as you move back.
  2. Notice how your weight shifts across your pelvis as you circle.
  3. Feel the movement flow through your lower, middle, and upper spine.

Observing:

  1. Pay attention to areas of ease and any places that feel tight or restricted.
  2. Reverse the direction of your circles whenever you’re ready.

Rest:

  1. Pause when the movement feels complete.
  2. Breathe deeply and notice how your body feels after the movement.
  3. Stay seated as long as you like before gently opening your eyes.

6. Seated Side Body Stretch

Getting Started:

  1. Sit cross-legged on the ground.
  2. If needed, sit on a folded blanket or towel to lift your hips slightly.

Stretching:

  1. Place your left hand on your right thigh or knee.
  2. Raise your right hand towards the sky, then reach it to the left for a gentle side stretch.
  3. Breathe deeply into your right side.

Options for Movement:

  1. You can move in and out of the stretch or hold it still.
  2. Adjust your head position—look forward, up, or down—based on what feels good for your neck.

Observing:

  1. Use your breath to release tension or tightness in your body.
  2. Notice the stretch on your right side and the gentle compression on your left.

Returning to Center:

  1. When ready, bring your body back to the center and release the stretch.
  2. Pause and notice any differences between your right and left sides.

Repeat:

  1. Perform the same stretch on the other side.

Rest and Reflect:

  1. Once finished, pause and observe how you feel.
  2. Notice if your side body feels more open, if you feel grounded, and if your breath flows more easily.

7. Sphinx Pose and Half Frog

Getting Started:

  1. Lie on your belly with your legs extended straight.
  2. Rest the tops of your feet on the ground.
  3. Place your elbows under your shoulders and lift your chest.

Setting Up:

  1. Tuck your chin slightly and look towards the top of your mat.
  2. Press your forearms gently into the ground to open your chest.
  3. Breathe deeply, directing your breath to your belly.

Adding a Hip Opener:

  1. Bend your right knee and open your right leg to the side.
  2. Adjust your leg’s position until it feels comfortable.
  3. Stay still or curl your left toes under to gently rock your body forward and back.

Observing:

  1. Let your breath soften any areas of tension or tightness.
  2. Notice how the rocking movement feels in your body.
  3. Pause in stillness when ready and observe any sensations.

Returning to Sphinx Pose:

  1. Untuck your left toes and bring your right leg back in.
  2. Rest in Sphinx Pose and notice any differences between your right and left sides.
  3. Repeat the same steps with your left leg.

Transitioning Out:

  1. Lower your chest to the ground.
  2. Slide your hands under your shoulders.
  3. Tuck your toes and engage your core by pulling your belly button towards your spine.
  4. Press into your hands and knees to lift into all fours.
  5. Swing your legs to one side and sit on your mat.
  6. Take a few deep breaths, tuning in to how your body feels.

8. Extended Child’s Pose with Pandiculation

Getting Started:

  1. Start on all fours.
  2. Place a folded blanket or pillow under your knees for comfort.
  3. Touch your big toes together and move your knees hip-width apart or wider.
  4. Push your hips back towards your heels.

Folding Forward:

  1. Lower your chest towards the ground and rest your forehead on the mat or a prop.
  2. Close your eyes or soften your gaze.
  3. Notice where you feel your breath in your body.

Breathing Visualization:

  1. Imagine your breath traveling up and down your spine.
  2. On the inhale, picture it moving from your tailbone to your skull.
  3. On the exhale, picture it flowing from your skull back to your tailbone.

Gentle Stretch:

  1. Stretch your body like a dog or cat waking from a nap.
  2. Spread your fingers, grip your mat, reach through your arms, and roll your shoulders.
  3. Yawn or move in any way that feels good to you.

Rest:

  1. When finished, relax your upper body and notice how the stretch felt.

Transitioning Out:

  1. Lift your forehead off the ground and press into your hands to return to all fours.
  2. Bring your knees together and swing your legs to one side.
  3. Sit comfortably and take a moment to look around your space.
  4. Notice items that bring you peace, joy, or calm.

9. Gentle Neck Circles

Getting Started:

  1. Sit comfortably on a chair, cushion, blanket, or pillow.
  2. Close your eyes or soften your gaze.

Visualize and Move:

  1. Imagine a crayon attached to the top of your head.
  2. Picture the crayon drawing small circles on the ceiling above you.
  3. Gently move your head in small circles, keeping the motion soft and easy.

Relax:

  1. Soften your jaw, eyes, and the muscles of your face.
  2. Notice the movement in your neck and upper spine.

Adjust and Explore:

  1. Gradually make your circles bigger if it feels good, or keep them small.
  2. Choose your own pace, range of motion, and breathing rhythm.
  3. Reverse the direction of your circles, starting large and then making them smaller.

Pause and Reflect:

  1. Stop the movement and rest in stillness.
  2. Notice how your neck, shoulders, and jaw feel.
  3. When ready, open your eyes and smile if it feels nice.

10. Self-hug

Getting Started:

  1. Sit comfortably on a cushion, blanket, chair, or any surface that feels good.
  2. Gently wrap your arms around yourself in a hug.

Breathing and Movement:

  1. Squeeze gently as you inhale, and soften the squeeze as you exhale.
  2. Notice how it feels to give yourself a hug.
  3. Try swaying side to side or rounding your spine and bowing your head for an inward focus.
  4. Close your eyes or soften your gaze.

Observing and Relaxing:

  1. Breathe deeply, sending your breath to your upper back, especially between your shoulder blades.
  2. Relax your jaw, face, and shoulders.
  3. Feel the temperature of your hands as they rest on your body.

Reflect:

  1. Notice any emotions, thoughts, or sensations that come up.
  2. When ready, release your hands to your lap and rest in stillness.

Closing:

  1. Open your eyes when it feels right.
  2. Reconnect with your surroundings by noticing your connection to the ground, listening to sounds, and following your breath.

How Does Somatic Yoga Work?

How Does Somatic Yoga Work?

Somatic yoga works by combining movement, mindfulness, and breathing. This practice targets the somatic nervous system, which controls voluntary movements in the body. Over time, patterns of tension or stress can become stuck in your muscles. Somatic yoga reprograms these patterns, helping you release tension and restore balance.

It also uses a technique called pandiculation, which is a mindful contraction and release of muscles. This process trains the brain to reset tight muscles and improve movement.

Somatic Yoga for Weight Loss

Somatic yoga can support weight loss by improving your awareness of your body and helping you make healthier choices. It encourages movement that feels good and reduces stress, which often leads to emotional eating.

How It Supports Weight Loss?

  • Promotes Regular Movement: Gentle poses help you stay active and consistent.
  • Boosts Metabolism: Slow, intentional movements improve circulation and metabolism.
  • Reduces Emotional Eating: By increasing awareness, somatic yoga helps you manage stress and avoid overeating.

Combining somatic yoga with a balanced diet and other forms of exercise will give you the best results.

Frequently Asked Questions

What Are Somatic Workouts?

Somatic workouts focus on retraining the nervous system to relieve pain, reduce stress, and improve movement.

Can Somatic Yoga Help With Trauma?

Yes, somatic yoga helps release trauma stored in the body by calming the nervous system and promoting emotional healing.

Are There Free Somatic Yoga Resources?

You can find many free resources online, including videos, PDFs and apps for beginners.

Final Words

Somatic yoga is a unique practice that combines mindful movement with gentle poses to heal the mind and body. It improves body awareness, reduces pain, and supports emotional healing. Whether you want to reduce stress, release trauma, or improve mobility, somatic yoga offers a simple and effective solution.

Start your journey today by exploring free resources or finding a somatic yoga class near you. If you want to improve your health and well-being, somatic yoga can make a lasting difference.

Kevin Minnick

Kevin Minnick

Kevin Minnick is an expert content writer with extensive experience in the Pets, Technology, Finance, and Sports categories. Known for his ability to turn complex topics into engaging, easy-to-understand content, Kevin's work is driven by thorough research and a passion for storytelling. He enjoys sharing insights that help readers stay informed, whether it's about pet care, tech trends, financial tips, or sports highlights.

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