Somatic Yoga: A Gentler Way to Connect With Your Body

We hear a lot about somatic movement and the nervous system at the moment, but what exactly is it — and how does it fit with yoga?

Quite simply, somatic movement is about slowing down and becoming more aware of how your body feels from the inside. Often times you'll hear me in class say "How does that feel?" "Where are you felling it?" or "It doesn't have to be the biggest, deepest stretch just find where it feel comfortable."

Rather than trying to stretch further, hold a pose perfectly or push through discomfort, somatic yoga encourages you to listen to your body. You notice sensations, move slowly and give yourself permission to explore what feels good.

How does somatic fit with yoga?

There is actually a lot of overlap.

Yoga has always been about more than the physical poses. Breath, awareness, mindfulness and learning to become present are all important parts of yoga.

Somatic yoga simply puts even more emphasis on how the movement feels.

It becomes less about “How far can I go?” and more about:

“What can I notice?”

Try these simple somatic yoga movements

1. Somatic Sway

Stand comfortably with your feet about hip-width apart.

Let your arms hang loosely by your sides.

Very gently sway your body from side to side. Let the movement become natural — perhaps your arms begin to move with you.

There is no need to make the movement big.

Slow down, breathe and notice how your weight shifts from one foot to the other.

You can even close your eyes if that feels comfortable.

Think: sway, breathe, notice.

2. Shoulder Rolls

Slowly roll your shoulders up towards your ears, then gently back and down.

Make the movement smaller than you normally would and notice how your shoulders feel.

Try 5–6 slow circles in each direction.

3. Seated Cat-Cow

Sit towards the front of a chair with your feet grounded.

As you breathe in, gently lift your chest, shoulders gently come together, and look slightly forwards.

As you breathe out, soften your spine and gently round your back.

Move slowly and comfortably, following your own breath.

4. Gentle Side Stretch

Sit or stand tall.

Place one hand down beside you and slowly reach the opposite arm up and over.

Don't worry about getting a big stretch.

Notice the sensations along your side, breathe and slowly return to centre.

Repeat on the other side.

Yoga doesn't have to be hard

Somatic yoga is a beautiful reminder that movement doesn't have to be intense to be valuable.

Sometimes the most beneficial thing we can do is slow down, breathe and give ourselves time to notice what our body is telling us.

So next time you practice yoga, try leaving the idea of achieving a perfect pose behind.

Move slowly.Explore.Notice.

And ask yourself:

“How does this feel in my body today?”

That is where the real practice begins.

If you would like a helpful Anxiety Relief Somatic Exercises with Affirmations that you can practice over 30 days let me know.