What is somatic yoga?

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Have you ever felt like your body’s carrying a backlog of stress, tension, or just a general sense of “blah”? You’re not alone—it’s something we all experience at one point or another. But here’s the good news: there’s a gentle, mindful approach to yoga that’s perfect for reconnecting with your body and letting go of all that pent-up stuff. It’s called Somatic Yoga.

Unlike your typical fast-paced yoga class where you’re trying to keep up with tricky poses or break a sweat, Somatic Yoga is all about slowing down and tuning in. Think of it as hitting the "reset" button for your mind and body. Whether you're dealing with physical tension, mental burnout, or just want to feel more present in your daily

What is somatic yoga?

Somatic Yoga isn’t just another trendy yoga style; it’s a holistic practice that bridges the gap between your mind and body in the most intuitive way.

At its core, Somatic Yoga combines mindfulness, gentle movements, and body awareness to release chronic tension, improve mobility, and help you feel more present in your own skin. It’s not about nailing perfect poses or pushing yourself to the limit—it’s about slowing down, tuning in, and letting your body guide the way.

The word somatic comes from the Greek word soma, meaning “living body.” In practice, this translates to focusing on how your body feels from the inside out rather than how it looks or performs.

Somatic Yoga teaches you to notice and respond to subtle sensations in your body, helping you break free from habitual movement patterns that might be causing discomfort or even pain. It’s like giving your nervous system a much-needed spa day.

One of the unique aspects of Somatic Yoga is that it draws inspiration from somatic movement therapy, which is often used in rehabilitation and trauma recovery. By moving mindfully and deliberately, you retrain your brain’s connection with your muscles, creating new patterns that promote ease and relaxation. 

Whether you’re dealing with tight shoulders from hunching over a laptop or lingering aches from an old injury, this practice helps you release tension at its root cause—not just treat the symptoms.

Somatic yoga benefits

Let’s be real—life can take a toll on both our minds and bodies. We hunch over screens, carry stress in our shoulders, and often move through the day on autopilot.

That’s where Somatic Yoga shines. This practice isn’t just about stretching or relaxation; it’s about transformation. It helps you connect with your body on a deeper level, unlocking benefits that go beyond the yoga mat.

Here are some key benefits of Somatic Yoga:

1. Relieves tension and pain

Whether it’s a stiff neck from hours at a desk or lingering backaches, the mindful movements in Somatic Yoga teach your muscles how to release habitual tightness. You’ll also become more aware of your posture and daily habits, helping to prevent future discomfort.

2. Improves mobility and flexibility

Forget forcing yourself into uncomfortable poses. Somatic Yoga works with your nervous system to restore your body’s natural range of motion. Over time, everyday movements like bending, reaching, or walking feel smoother and easier.

3. Reduces stress and anxiety

The slow, intentional nature of Somatic Yoga encourages mindfulness, acting like a moving meditation. It’s a wonderful way to press pause on life’s chaos, calm your mind, and boost emotional resilience.

4. Boosts body awareness

By tuning into subtle sensations, you’ll reconnect with your body and learn how to move with greater ease. This deeper awareness can lead to a better relationship with your physical self.

5. Accessible to everyone

Regardless of age, fitness level, or yoga experience, Somatic Yoga is designed to meet you where you are. It’s gentle, inclusive, and adaptable to your unique needs.

Somatic Yoga exercises for beginners

The beauty of this practice is that it’s incredibly beginner-friendly. You don’t need fancy equipment, extreme flexibility, or prior yoga experience—just a willingness to slow down and listen to your body. These simple exercises are designed to help you ease into Somatic Yoga and experience its benefits firsthand.

1. Pelvic tilts

This exercise helps release tension in your lower back and pelvis while increasing body awareness.

• How to Do It: Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, pressing your lower back gently into the floor. Then, tilt it downward, creating a small arch in your lower back.
• Pro Tip: Move slowly and focus on the sensations in your back and pelvis. Repeat 8–10 times.

2. Somatic cat-cow

Inspired by traditional Cat-Cow, this variation emphasizes mindful movement to release spinal tension.

• How to Do It: Start on your hands and knees. As you inhale, arch your back gently and lift your head and tailbone. On the exhale, round your spine, tucking your chin and tailbone under.
• Pro Tip: Don’t rush. Move with your breath, and pay attention to how your spine feels with each motion.

3. Shoulder rolls

Perfect for releasing tension from hunching over desks or screens all day.

• How to Do It: Sit or stand comfortably. Slowly roll your shoulders forward, up, back, and down in a smooth, circular motion. After a few rounds, reverse the direction.
• Pro Tip: Keep your movements slow and controlled, noticing any tight spots.

4. Body scan with gentle stretching

This exercise combines mindfulness with light stretching to create a full-body release.

• How to Do It: Lie down in a comfortable position. Starting at your feet, bring your attention to each part of your body, noticing any tension or discomfort. If you feel the need to stretch or adjust, do so gently.
• Pro Tip: Focus on your breathing as you scan your body, letting each exhale help release any tension.

5. Somatic side bends

A gentle way to stretch and relax your sides and spine.

• How to Do It: Sit in a comfortable position. Place one hand on the floor and lift the other arm overhead. Slowly lean toward the side with the grounded hand, keeping your movements smooth and mindful. Switch sides.
• Pro Tip: Don’t overreach; focus on feeling the stretch along your side body.

Conclusion

Somatic Yoga isn’t just another wellness trend—it’s a deeply personal practice that helps you hit pause on the chaos of life and reconnect with yourself in a way that feels real and meaningful. 

Think of it as a love letter to your body, giving it the care and attention it deserves. It’s not about keeping up with impossible poses or breaking a sweat; it’s about moving with purpose and tuning in to what your body truly needs.

So, why not give it a shot? Maybe you’re craving a new way to relax, looking for relief from nagging tension, or simply want to feel more at home in your own body. Somatic Yoga might just be the gentle nudge you need to slow down and reconnect.

t’s about showing up for yourself in the simplest, most mindful way—and honestly, isn’t that something we could all use a little more of? Go ahead and see how it feels. You might be surprised at how much your body and mind thank you for it!

Friska 🐸

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