Somatic Workouts: A Guide to Healing and Connection

“Somatic” seems to be a buzzword in the health and wellness industry right now. And you’re probably wondering what the heck a somatic workout is and how is it different from any other workout?! 

Somatic exercises are actually a great way to soothe your nervous system and connect with your body on a deeper level. To heal your body and your mind. Adding somatic exercise into your routine can be a game changer. Let me explain how…

What Is A Somatic Workout?

A somatic workout is a combination of movements and breathwork that focus on your own internal sensations, perceptions and experiences. This type of bodywork asks you to really tune into your physical sensations, listen to your body’s signals, and move your body in non-habitual ways to release tension and improve overall health.

I like to describe somatic movement as embodied movement. A deep connection to your internal experience and focusing your intention on your body’s more subtle cues then moving in a way that is nourishing to your system.

Benefits Of Somatic Workouts

Somatic yoga benefits range from mental benefits, like stress relief, to physical benefits like pain relief. Although more research needs to be done, science is confirming the benefits of somatic therapies and mind body exercises.

Somatic exercise benefits such as:

• Increased emotional awareness/mind body connection
• Greater body awareness
• Improved mobility
• Reduction of chronic pain/physical tension
• Mental health benefits like emotional release and lowered anxiety
• Greater overall well being

Experience My Somatic Yoga Workshop (usually $67) FREE!👇

How To Do A Somatic Workout For Beginners

A somatic workout can look any way you want it to. The key theme is to move mindfully and gently in order to track your bodily sensations. If you meet resistance you honor that by going slower, breathing into it, making micro adjustments that feel pleasurable, and inviting loving energy into the area. Remember, always consult your doctor before starting any new workout routine to make sure it is safe for you. I’d also encourage you to find a local somatic movement therapist to work with.

Below are some examples of how you can move through a somatic yoga for beginners sequence, but if you’re ready to try it out now I’ve got this really fun one for you😍:

Grounding Exercises

This can be as simple as standing tall, one hand on heart, one hand on belly, and connecting your body to the earth. Or you can try body scans and somatic breathing exercises. It’s important to do some sort of grounding exercise in your somatic exercises in order to tap into your innate body awareness.

Posture Exercises

Posture exercises can look like playing with rounding to surrender to gravity vs opening up and letting yourself be lighter and taller. In the video above you’ll see a movement where we slowly round down and then stand tall pulling the elbows back into each other. You can increase the pace if you want to. As you do this, notice where you’re placing your weight, or where you feel muscle tension. Breathe into this area and make micro adjustments so your weight is more evenly distributed. Do you feel more open and lighter after? Perhaps taller?

Somatic Experiencing

Somatic experiencing involves focusing attention on your own bodily sensations as you move gently to release trauma. This starts with somatic awareness. For example, clenching the jaw can often be tied to a trauma response and can be a great area to work with. In the video provided, we do a lot of movement with the jaw. Yawning, stretching, moving it back and forth gently. By moving the jaw in non-habitual ways you deepen your awareness of the area and recognize built up tension. You might even bring feeling back to an area you haven’t sensed into for a long time. 

Somatic Movement Techniques

Since somatic simply means “of the body” any movement techniques that involve increasing your mind body connection and body awareness can be considered somatic. This means that somatic practices can combine all of your favorite movement modalities as long as you are regularly checking in with how your body feels. Some great specific somatic techniques include:

• Shoulder rolls
• Shaking
• Tai Chi
• Somatic yoga
• Intuitive exercise

Somatic Stretch

Somatic stretches are another beautiful mind body exercise that you’ll want to include in any somatic workout. This mindful movement looks like getting into your favorite stretch, janu sirsasana for example, and making slow gentle movements to help your body ease into it and release muscular tension. If we stick with the janu sirsasana example of somatic stretching, it would go something like this:

• Start seated with the legs outstretched in front of you. Bend one knee in so the sole of the foot meets the inside of the opposite thigh. 
• Sit up tall and fold over the still extended leg
• From here make slow mindful movements that feel good. Slowly rock from side to side, or undulate the spine. 
• Slowly come up and switch sides when it feels right.

You can combine these different techniques or make an entire workout out of each individually. It’s all about what works and feels good for YOU!

Common Questions About Somatic Workouts

Any time you are introduced to a new movement modality there will undoubtedly be questions. Here are three common questions I get when it comes to somatic movement or somatic exercises:

Do somatic exercises release trauma?

YES! Scientific studies have shown that somatic experiencing can be an effective treatment for those with post traumatic stress disorder or anyone experiencing symptoms due to trauma. Showing improvements in mental wellbeing and releasing tension throughout the body. Read more on somatic yoga for trauma.

What is the difference between yoga and somatic exercises?

While technically yoga is a somatic practice because it is “of the body”, somatic exercises ask you to take your awareness even deeper. Modern yoga focuses more on the postures and the sequence to prepare for seated meditation. Somatic exercises are asking you how you feel in this position, how does your body need to move to heal and then do that.

What are some somatic techniques?

I have an entire post on somatic release techniques, but some of my favorite examples of somatic therapy techniques are:

✨ Somatic shaking

✨ Body scan

✨ Progressive muscle relaxation

✨ Breathwork

Closing Thoughts

Somatic healing is a gentle but powerful practice for your everyday health. I’ve seen profound examples of somatic movement benefits in my students and I’ve experienced them myself. This is why I’m so passionate about this practice and teaching it to others. So much so that I created a Somatic Yoga Training Certification program around it. And if you’re just dipping your toes in the somatic waters that’s okay! Learn more with my somatic yoga for beginners.