Somatic Yoga For Beginners: Best Poses For Relaxation

If you’ve stumbled upon the term “somatic yoga” online and found yourself scratching your head, wondering what exactly it entails, you’re not alone.

You might be asking yourself, “Is this a new type of yoga class?”

Yes! I like to call it “Embodied Yoga.” And today, I want to show you how to practice somatic yoga for beginners.

Even though somatics has been a standalone physical practice for some time now, when it’s fused with yoga, magic happens. Embodied Yoga takes a transformative approach that elevates your yoga experience to new heights, allowing you freedom to move intuitively, process your emotions, and change your energy state, all on the mat.

So, let’s dive in and explore how incorporating somatic principles can enrich your yoga practice, deepen your mind-body connection, and raise your vibration!

What Is Somatic Yoga?

Somatic yoga is a type of yoga that focuses on the internal experience of the body—a.ka. “somatics”.

Somatic yoga poses are usually performed while sitting or lying down, but you can do them standing too!

Each pose combines deep breathing with intuitive, slow movements. The goal is to help you to:

• Connect with your emotions
• Release trapped trauma or stress
• Better brain function
• Resolve chronic pain
• Become aware of where and how you store tension, trauma, and joy in your body
• Balance your body and mind
• Get in touch with your gut feelings and intuition

Somatic yoga is like that magical friend who always knows exactly what you need. It’s all about diving deep into your body’s whispers, merging movement with mindfulness to uncover a whole new level of understanding and healing.

Picture it as a dance between your body and spirit where you get to let go of tension, find your equilibrium, and glide through life with more grace and purpose.

Forget about the Instagram-perfect poses; gentle somatic yoga is all about feeling good from the inside out. It’s about embracing an embodied way of living, where every breath and every stretch is a step toward being a more authentic version of YOU.

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Somatic Yoga Benefits

When you start getting in tune with your body, you unlock a treasure trove of benefits that extend far beyond the mat. Somatic exercises and somatic movement are known to improve your internal awareness, your range of motion, and your overall health.

Here’s a quick rundown of what you can expect:

Enhanced Mind-Body Connection

Somatic yoga encourages you to listen to your body’s cues, fostering a deeper understanding of your physical and emotional well-being. As you tune into your breath and sensations, you cultivate a stronger mind-body connection that can lead to greater self-awareness and self-compassion.

Reduced Stress and Tension

Dive into somatic yoga, and you’ll discover a sanctuary where stress melts away like snow in the sun. By engaging in gentle movements and mindful breathing, you activate the parasympathetic nervous system, triggering a relaxation response that soothes both body and mind. If you’ve dealt with chronic pain, you can expect to see improvements. Gentle somatic yoga with a blend of somatic exercises is best for your muscles.

Improved Flexibility and Mobility

Say goodbye to stiffness and hello to fluidity with somatic yoga. Through gentle stretches and exploratory movements, you’ll gradually release muscular tension, improve joint mobility, and unlock new levels of flexibility that leave you feeling more vibrant and alive. You can use a chair or get on the floor. Your movement doesn’t have to work all your muscles, it just needs to release your stored emotions.

Pain Relief and Management

Whether you’re dealing with chronic discomfort or the occasional twinge, somatic yoga can offer sweet relief. Studies have shown that somatic practices like yoga can effectively reduce pain intensity and improve physical function in individuals with conditions such as chronic low back pain. Imagine letting go of pain or at least having more control of how you feel.

Best Somatic Yoga Poses For Beginners

You don’t need practitioners to begin somatic exercises or to try somatic experiencing. You can repeat these poses as needed to strengthen your vitality and wellbeing.

Cat-Cow Stretch

Instructions:

• Come to a Table Pose (on hands and knees). Place your wrists under your shoulders; knees over hips, ankles and toes directly behind knees.
• As you inhale, shine your heart forward, roll your shoulders and arch the spine (keeping the back of your neck long). Tuck your toes under. Let the head and neck go. Explore head and neck moving. This is the Cow.
• As you exhale, initiate from the pelvis and push your hands into the floor. Draw your navel up and in, making a rainbow shape with your spine toward the ceiling. Pull your chin into your chest and look at your navel. Exhale all the air out of the body as you round, round, round. (It’s okay to sink your sits-bones toward your heels).
• On your next inhale, move back into Cow pose and continue alternating Cat/Cow. This does NOT need to be one breath per movement.
• Take a break to interlace the fingers and roll out the wrists if exploring here for a long time.

Child’s Pose with Somatic Exploration

Instructions:

• Sit with a cushion between your legs.
• Start touching the thighs. Inhale, stroke down from hip to knee. Exhale, fully bow forward, lead with chin, so forehead comes to mat. Inhale, come back up on sits-bones.
• Exhale, stroke up from knee to hip.
• Invitation to play with different textures of touch.

Seated Forward Fold with Somatic Breathing

Instructions:

• Stand with feet apart, toes facing forward and slightly in.
• Fold forward and place both hands on two yoga blocks.

Supine Twist

Instructions:

• From savasana.
• Take hips 1 inch to the left, and drop knees to the right.
• Can evolve into side lying.

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How To Create A Somatic Yoga Sequence

Creating your own somatic yoga sequence is a beautiful way to tailor your practice to your unique needs and preferences.

Start by setting an intention for your practice and tuning into your body’s wisdom.

Begin with a grounding breath exercise to center yourself and invite awareness into the present moment.

Then, ease into your practice with a gentle warm-up, incorporating movements that awaken your muscles and joints while syncing your breath with your movement. Choose embodiment practices that resonate with you.

Transition into the main portion of your sequence with a series of somatic yoga poses, exploring different movements and sensations as you flow mindfully from one posture to the next.

As you near the end of your practice, gradually transition into a winding-down phase, incorporating restorative poses and calming breathwork to soothe your nervous system and prepare for relaxation.

Finally, find a comfortable seated position or lie down for a meditation or deep relaxation, allowing yourself to fully integrate the benefits of your practice.

For a guided experience, try one of these videos:

Final Thoughts

As you journey through the world of somatic yoga, remember that every breath, every movement, and every moment is an opportunity for growth and self-discovery.

Whether you’re just starting out on your somatic yoga path or you’re a seasoned practitioner, may this practice continue to guide you back to yourself, fostering deeper connection, healing, and embodiment along the way.

Embrace the wisdom of your body, trust in the power of your breath, and allow yourself to surrender to the journey of transformation that somatic yoga offers. With each practice, may you find greater presence, peace, and joy, both on and off the mat.