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What Is Somatic Yoga? Benefits And Tips You Should Know

What is somatic yoga? Well, somatic stretching is handy for office workers suffering from neck, lower back, and wrist tension.

The word somatics comes from the Greek word “soma,” meaning body. Which means it includes everything that has to do with the body. According to Rachelle Tsachor, who researches Somatic Movement, it is an awareness of internal and external sensations during movement. The same emphasizes the experience inside rather than outside. 

This article examines somatic yoga and how it connects with the inner self during bodily movements.

somatic yoga

Source: Freepik

What is Somatic Yoga?

Somatic yoga means practicing moving with internal awareness and connection to the body rather than for the sake of looking good. It allows people to feel their bodies better, let go of emotional stress, work with trauma, and support mental health.

It is not about achieving some fitness goals but experiencing the movement itself. Unlike traditional physical exercises that aim at physical improvements, it focuses on an inward path. A path that usually leads a person through mind-body movements.

Individuals feel connected to themselves through specific yoga postures, breathing exercises, and dancing. Thus, it encourages individuals to have an understanding of their own physical and emotional state. Being attentive can improve general wellness.

Different Approaches to Somatic Movement

Somatic Lengthening

Somatic stretching involves holding positions with controlled breathing aimed at elongation. One can think of it as a feeling effect of stretching on one’s body and mind.

Mind-Body Exercises

Yoga, martial arts, tai chi, Pilates, and dance are some forms of bodily movement. This is why these forms of bodily movement lead to deliberate movements integrating mind and body.


The most important thing in somatic movement is breathwork. Practice mindful breaths to have a better connection between the mind and body.

Conscious Moving

In somatic movement, an individual moves consciously in their physical actions. This awareness leads to increased coordination, balance, and overall body control.

Somatic Perspective on Yogic Poses

Further enhancing the mind-body connection in one’s practice can be done by incorporating somatic yoga poses. Some poses concentrate on gentle movements, breath awareness, and internal sensations.

Exploring the Advantages of Somatic Yoga

Physical Benefits

One of the significant benefits of this yoga is its effects on physical health. It increases flexibility and enhances posture and overall muscle strength. There are even better balances and coordination with regular practice, too.

Mental Well-being

There are many benefits of this to people. This promotes relaxation, reduces stress, and uplifts mood. The mindful approach helps individuals manage anxiety and improve their emotional resilience.

somatic yoga poses

Source: Freepik

Chronic Pain Management

The studies have suggested that somatic yoga can help in managing chronic pain conditions effectively. It makes people more body-conscious. Hence improving their strategies for pain management.

Emotional Awareness

Practicing somatic yoga fosters emotional awareness. It encourages individuals to recognize and process their emotions, leading to a deeper understanding of themselves.

somatic yoga benefits

Source: Freepik

Stress Reduction

The mindful movements plus breathing techniques result in a decrease in stress levels. It provides tranquility as well as calmness. Thus, it is generally suitable for mental wellness.

Improved Body Awareness

Body awareness forms an integral part of somatic yoga. This is because it lets you better understand your physical feelings and motions over time. One can achieve enhanced body alignment as well as posture.

Enhanced Mindfulness

Mindfulness is an essential aspect of somatic yoga. Being present at all times brings about clarity and focus in daily life.

This practice takes care of all three areas. Physical, mental, or emotional issues are the areas that this broad term covers. This makes it perfect for everybody who wants to benefit from their lifestyle changes by attaining a harmonious balance.

Somatic Yoga Poses for Beginners

Here are five somatic exercises that beginners can perform. These are a great way to improve the connection between their minds and bodies.

1. Stand Straight & Feel: Stand upright and reverse feeling on different muscle groups, especially tension.

2. Lower Your Head to Release Neck Tension: Slow down the motion of your head to relax neck muscles and those around it.

3. The Arch & Flatten: Arching and flattening your back while lying down should help you eliminate that backache.

4. Psoas Exercise: To reduce tension in your lower back and hips, lift your head gently off the mat toward the ceiling.

5. Carpal Tunnel Exercise: While lying on one side, crunch gently. So that the waist, shoulders, chest, hands, and wrists release tension.

Repeat these movements daily to raise your mindfulness level and enjoy the benefits of somatic yoga poses.

To Sum It Up

Finally, somatic yoga tends to be mindful as it pays a lot of attention to bodily movement by promoting internal awareness and the relaxation of muscles. The benefits of incorporating these basic somatic stretches include mindfulness about the body and overall personal health. Furthermore, be it any kind of yoga, there are several yoga poses that can help you lose weight in an effective way.


Byrne, C. (2022, September 22). What Is Somatic Stretching? How It Works, Benefits, and Stretches for Beginners. Everyday Health. 

Zamorano, L. (2023, December 15). Somatic Movement: Daily Tips for Your Yoga Practice. Yoga Anytime.

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