What is Somatic Yoga?

Written by: Ellen Jones 

Let’s be real, finding time for fitness as a busy parent or professional can feel impossible. And when you finally do carve out a moment for yourself, the last thing you want is another stressful workout or a routine that leaves you feeling more tense than when you started. 

Enter, somatic yoga. 

Slightly different from traditional yoga, somatic yoga is an approach to movement that focuses on awareness, relaxation and body connection. So, grab a cosy spot, because we’re going to take a deep dive into how to bring this peaceful and transformative practice into your life. 

It might just be the reset button your body has been begging for.

What is Somatic Yoga?

Somatic yoga is a movement practice that combines traditional yoga poses with somatic awareness. The latter is a mind-body union that helps you tune in to the sensations within your body. 

“Soma” is the Greek term for "living body," subtly suggesting a distinction between ‘the body’ and ‘the living body.’

In a somatic yoga session, you’re not just holding poses for the sake of flexibility; you’re actively exploring the experience of each movement. Think of it as yoga from the inside with a deeper connection to your body’s inner experience. 

Whether you're practising somatic yoga online, at home or in a studio, you’ll be tapping into your body's wisdom to support overall wellbeing.

What is Somatic Movement?

Back in 1970, philosopher and Feldenkrais practitioner Thomas Hanna coined the term ‘somatics’ to describe the practice of using movement to drop out of your physical body to focus on your internal physical sensations and perceptions.

Somatic movement is the key element in somatic yoga. These consciously slow motions increase three things: 

Interoception – Awareness of your internal body sensations, such as heartbeat, breath and pain signals helping with self-regulation and symptom management.

Exteroception – Perception of your external environment through senses like touch, sight and sound, influencing how you interact with the world.

Proprioception – Your body's sense of position and movement in space, essential for coordination, balance and physical confidence. 

Through this process, you build better coordination and mental clarity while reducing physical discomfort. It's all about being present in the moment rather than pushing through or forcing your body into pretzel-like positions.

Somatic Yoga Exercises for Beginners

If you’re new to somatic yoga, don’t worry, it’s a gentle practice that can easily be adapted for all levels. 

Here are a couple of beginner-friendly somatic yoga poses to help you get started with somatic movement. Begin by dedicating just 10 minutes a day. Over time, you’ll notice improved mood, reduced anxiety, and increased resilience to daily stressors.

As you do your somatic movement practices, tune in to your inner landscape. Pay attention to sensations. You may feel pressure, numbness, tension or certain emotions may arise. These are all normal.

1. Pelvic Tilts (for Lower Back Release & Core Awareness)

How to do it

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your hands on your lower abdomen or beside you for support.
• Inhale deeply, allowing your lower back to slightly arch away from the floor.
• As you exhale, gently tilt your pelvis back, pressing your lower back into the floor.
• Move slowly and mindfully, feeling the connection between your pelvis, spine, and breath.
• Repeat for 1-2 minutes, noticing any areas of tension and allowing them to release.

Benefits:

1. Improves spinal mobility and relieves lower back tension.
2. Enhances core awareness and posture.
3. Somatic Cat-Cow (for Spine Flexibility & Nervous System Reset)

How to do it:

• Begin on all fours with your hands under your shoulders and knees under your hips.
• Inhale as you slowly arch your back, lifting your tailbone and gaze towards the ceiling (Cow Pose).
• Exhale as you round your spine, tucking your chin and drawing your navel towards your spine (Cat Pose).
• Unlike traditional Cat-Cow, slow the movement down, paying close attention to each segment of your spine.
• Move as fluidly or as gently as your body allows, stopping in areas that feel tight to explore micro-movements.
• Repeat for 1-2 minutes.

Benefits

1. Loosens tension in the spine, neck, and shoulders.
2. Activates the parasympathetic nervous system, promoting relaxation.
3. Side-Lying Hip & Shoulder Rolls (for Deep Tension Release & Body Awareness)

How to do it

• Lie on your right side with your legs bent at a 90-degree angle and arms stretched forward.
• Let your left hand rest on top of your right, palms together.
• Slowly begin to slide your left hand up and over, opening your chest as if tracing a rainbow in the air.
• Follow the movement with your gaze, letting your left shoulder and upper back gently twist open.
• Exhale as you return to the starting position, moving with ease.
• Repeat 5-8 times before switching sides.

Benefits:

1. Releases stored tension in the hips, spine, and shoulders.
2. Encourages gentle spinal rotation and improves mobility.

What Are the Benefits of Somatic Yoga?

The benefits of somatic yoga are wide-ranging and can have a profound impact on your physical, mental and emotional wellbeing. 

Trauma Healing:

Trauma is stored in the body and somatic yoga therapy is widely used in trauma recovery. A study found that women with PTSD from childhood trauma had significantly greater symptom reductions after 10 weeks of Trauma-Sensitive Yoga. 

Somatic yoga supports neuroplasticity - your brain’s ability to rewire itself. By moving with awareness, you create new, healthier patterns that help your nervous system shift out of survival mode and into a state of calm.

Anxiety Reduction:

Somatic yoga has a powerful connection to mental health. It encourages relaxation by inviting you to reconnect with your body, release pent-up emotions and manage stress. This can be especially helpful for managing anxiety, as the focus on breath and body connection promotes a sense of calm.

Chronic Pain Relief:

Like trauma, chronic pain often has emotional and physical roots. Through deliberate movement, somatic yoga has been shown in studies to release tightness and improve mobility, which can ease chronic pain. When your nervous system becomes more balanced, you may experience a reduction in the intensity of pain signals.

So, take a deep breath, stretch it out, and allow yourself the space to heal with somatic yoga - your body will thank you.