Somatic Yoga and Its Benefits for the Mind and Body

Somatic yoga is becoming increasingly popular lately, drawing attention and piquing curiosity. But what exactly is somatic yoga, and who needs it? The answer is: Everyone!

As we’re constantly juggling various tasks and responsibilities, we often lose touch with our bodies and how they truly feel. The physical and mental stressors of day-to-day life can leave us feeling disconnected and out of sync with ourselves.

On those days, somatic yoga can help you reconnect with your body through gentle and mindful movement. 

What is Somatic Yoga?

Somatic yoga is a gentle and therapeutic practice that emphasizes the mind-body connection. It encourages slowing down, moving mindfully, and tuning into your body's needs. By focusing on sensations and areas of tension or discomfort, somatic yoga helps release stress, build awareness, and restore physical and emotional balance.

Somatic yoga is not about perfecting poses but understanding how your body feels in each movement by melting into the pose. It encourages you to explore subtle sensations in your body while you’re in the pose, fostering a deeper sense of connection with your body. This promotes harmony and greater awareness of your physical and emotional well-being. 

This makes somatic yoga a great fit for anyone looking to manage stress, improve posture, or alleviate chronic pain. It’s especially beneficial if you’re experiencing tension, recovering from injury, or seeking a more mindful and restorative approach to movement. 

Simple Somatic Yoga Poses for Mind-Body Awareness

Somatic yoga poses are gentle, slow, and mindful, helping you become aware of the different sensations of your body. These poses don’t just stretch your muscles; they also enable your brain to release tension, fostering a deeper connection between your mind and body.

Child’s Pose

The Child’s Pose allows you to focus on your breath and the gentle stretching sensations in your back. This pose is an invitation to relax and understand your body’s need for rest. 

Steps:

• Kneel on the floor, touching your big toes together while keeping your knees apart.

• Sit back on your heels and stretch your arms forward, lowering your forehead to the ground.

• Feel the weight of your body sink into the mat and notice the rise and fall of your breath.

Legs Up The Wall Pose

This is a restorative pose that promotes relaxation and helps calm the mind. Its slow, mindful nature invites you to explore subtle sensations and observe how your body feels in stillness.

Steps:

• Sit sideways by a wall and place a folded blanket or pillow nearby for support.

• Lie back and extend your legs up the wall while adjusting your hips close to the base of the wall.

• Let your back, shoulders, and head rest comfortably on the floor.

• Place your arms by your sides with palms facing up.

• Close your eyes, breathe deeply, and stay in the pose for 3-5 minutes.

• Bend your knees, roll to one side, and slowly sit up.

Seated Torso Circles

This movement reconnects you with the natural flow of your body, encouraging mindful exploration of the way your body moves in all directions.

Steps:

• Sit comfortably with your legs folded and hands resting on your knees.

• Lean your torso slightly forward and begin making small circles with your upper body.

• Gradually increase the size of the circles, exploring movement in your lower back and core.

• Reverse the direction and move slowly, noticing any areas of tension or ease.

Wind-Relieving Pose

This pose fosters relaxation and a sense of ease. It invites you to notice the sensations in your abdomen and hips as you gently hug your knees to the chest.

Steps:

• Lie on your back and bring your knees toward your chest.

• Wrap your arms around your shins, gently pulling your thighs closer to the chest.

• Rock side to side and observe the release in your lower back and hips.

Corpse Pose

Corpse Pose offers a space for complete relaxation and introspection. As you lie still, you can notice subtle shifts in your body, such as how your muscles soften or how your breath creates gentle movement. 

Steps: 

• Lie flat on your back and release yourself on the mat. 

• Let your arms rest slightly away from your sides with palms facing up, and allow your legs to fall naturally outward.

• Use a cushion under your knees or head if needed.

• Take a deep breath and let your entire body relax.

• Observe the natural rhythm of your breathing as you stay still.

• Stay in the pose for 3-5 minutes, then gently wiggle your fingers and toes to awaken your body. Roll to one side before sitting up slowly.

By practicing these poses regularly and mindfully tuning into your body's sensations, you can deepen your connection to yourself, enhance body awareness, and promote overall well-being.

The Benefits of Somatic Exercises

Somatic yoga has several benefits, such as:

Relieves Stress and Anxiety 

Somatic yoga helps you to slow down, tune into your body, and shift from "fight-or-flight" to "rest-and-digest." Gentle and grounding movements paired with breathwork encourage your nervous system to relax, reducing stress hormones like cortisol while fostering the release of calming chemicals such as endorphins. This helps identify where stress manifests physically—be it tight shoulders, shallow breathing, or a racing heart—and promotes relaxation and calm through mindful exploration.

Helps Manage and Ease Pain

Caught amidst daily life, we develop habits like slouching or clenching muscles that create unnecessary tension. This stored, built-up tension and tightness can lead to pain. Somatic yoga uses slow, mindful movements to gently release the tension, teaching your body ways to move more efficiently. For instance, if you habitually clench your jaw or hunch your shoulders when stressed, somatic yoga can help you notice and stop these habits, reducing pain and stiffness.

Improves Flexibility and Mobility

Tightness in the body isn’t just about stiff muscles—it’s also about how your brain might limit movement to "protect" an area it perceives as vulnerable, even if it’s safe to move. The slow and mindful movement in somatic yoga teaches your brain to these restrictions. Over time, this process helps improve your range of motion and posture, making everyday movements like bending or reaching feel more natural and comfortable.

Helps Address Built Up Emotions

Emotions like stress or anxiety often show up as physical tension—for example, tight shoulders or a stiff back. Somatic yoga helps you notice where these feelings are stored in your body and release them through gentle movement and inward focus. By reconnecting with your body in this way, you can process emotions you may have ignored, leaving you feeling lighter and more in tune with yourself.

Promotes Trauma Release and Healing

Trauma often leaves the body in a “fight or flight” mode, creating tension or disconnection that feels hard to shake off. Somatic yoga uses slow movements and calming breathwork to help the nervous system feel safe again. Over time, gentle stretching combined with mindful breathing can help your body release built-up trauma, fostering a sense of safety and calm.

Learn Somatic Yoga with an Expert Coach 

Somatic yoga has several benefits, but you can reap them fully under the guidance of a skilled and experienced coach. The live guidance of a MyYogaTeacher coach can help you explore the poses mindfully, making sure you’re constantly aware of your body’s sensations, movement patterns, and responses. Through real-time feedback and tailored practices, your coach can guide you in releasing tension, improving mobility, and reconnecting with your emotions.

Identifying where stress or trauma is stored in your body isn’t always easy, and that’s where personalized guidance in the comfort of your home can make all the difference. In this setting, it becomes easier to explore hidden emotions and work through them without the distractions or discomfort of a public environment. This safe, judgment-free space allows you to focus fully on your healing journey.

Book a Free 1-on-1 Session Today!

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Frequently Asked Questions

What is a somatic workout?

A somatic workout is a gentle way to connect your mind and body through movement. It focuses on being aware of how your body feels and moves, helping to release tension and improve flexibility. Common techniques include somatic stretching, somatic yoga, breathwork, and body scanning. These practices help you move more naturally, ease pain, and feel more relaxed.

Can beginners do somatic yoga?

Yes! Somatic yoga is great for beginners as it emphasizes listening to your body and moving at your own pace. There’s no need for flexibility or prior experience; and with the help and guidance of a 1-on-1 coach, each movement can be tailored to your comfort level and made accessible. Its focus on mindful exploration over achieving perfect poses makes it welcoming for anyone new to yoga.

Can somatic yoga help release trauma?

Somatic yoga can be a powerful tool for trauma release. Somatic yoga uses mindful movements, breathwork, and body awareness to help release stored emotions and promote nervous system regulation. Techniques like gentle stretches and vagus nerve activation create a safe space for the body to process emotions and heal. While it can be a supportive practice, working with a trusted coach can enhance its effectiveness in addressing trauma.