What is a Somatic Workout? 5 Beginner Somatic Yoga Poses

What is a Somatic Workout?

You may have come across the term “somatic movement” in recent exercise classes or yoga studios, but what does it really mean? Somatic refers to anything “of, related to, or affecting the body.” The Greek word “soma” translates to the living body in its wholeness, and embracing somatic movement can open the door to becoming aware of ourselves, our emotions and sensations, and offers opportunities for self-reflection and healing!

While somatic practices have roots in the Western world dating back a couple of hundred years, they gained significant traction in the 1970s within philosophy, psychology, and wellness movements. This approach encourages a deeper connection to your body, breath, and mind, similar to yoga. However, somatic movement should be practiced slowly and with control to facilitate awareness of our body’s responses to movement and breath.

What is Somatic Movement?

Somatic movement provides a way to shift patterns in your nervous system and restore your body’s vital energy. It deepens your understanding of yourself and enhances your personal consciousness, helping you tune into what your body truly needs.

So, what can you expect from a somatic workout or movement practice? The techniques can vary widely, but the central themes remain the same: awareness, observation, and self-tuning. You might engage in activating and releasing muscle tension, exploring new movement patterns, and discovering fresh ranges of motion—all while focusing on your breath and physical sensations. The potential benefits, both mental and physical, are vast, and many of these techniques can be integrated into various movement modalities, including yoga, Pilates, dance, and martial arts.

The Benefits of a Somatic Workout

Incorporating somatic movement into your workout routine can bring a wide range of benefits. Somatic workouts focus on releasing tension, improving mobility, and deepening your connection to your body. These practices are often integrated into modalities like yoga, Pilates, dance, and even martial arts.

By practicing somatic movement, you can enhance self-awareness, alleviate stress, and promote physical relaxation. So, whether you’re interested in a gentle somatic yoga practice or a more structured somatic workout, you’re likely to experience improvements in both your mental and physical well-being.

Here are five beginner somatic yoga poses to try in your next workout:

1. Three-Part Breath

Three-part breath is an essential somatic movement practice that helps ground you, promoting relaxation and self-awareness. This simple technique is ideal for enhancing mindfulness and encouraging the release of physical tension.

How To:

1. Begin by lying on your back with a blanket under your head. You can bend your knees, keeping your feet mat-width apart, and let your knees gently touch together.
2. As you settle in, place one hand on your belly and the other hand on your heart.
3. Take a moment to notice the parts of your body that are touching the ground and those that are not. Scan your body for any tension and begin to breathe a little deeper.
4. Focus on your bottom hand and start to breathe into your belly, expanding it upward and outward to the sides. Allow your exhale to fully release your belly and relax it toward the ground. Repeat this process about five times.
5. Begin by bringing deeper breaths into your body, focusing on your belly and ribcage. Allow your ribs to expand from top to bottom and side to side. Let the exhale fully empty your lungs and relax your body. Repeat this process about five times.
6. Finally, breathe deeply from your belly, through your ribs, and into your top hand. Allow your heart and chest to expand. When you need to exhale, release the breath slowly from the top of your chest to the bottom of your belly. Repeat this about five times, then return to your regular breathing.

2. Articulation of the Spine

This somatic movement focuses on your spine, helping you become aware of where tension or ease resides along your back. By mindfully moving each vertebra, you’ll improve your body’s awareness and release stored tension.

How To:

1. Start in a supine position (lying on your back) with your knees bent and feet about hip-width apart. Bring your heels close to your glutes, so your fingertips can touch the back of your heels. Position your hands behind your head as if preparing for a crunch.
2. Draw your elbows wide to expand your chest and lungs. Lift your head and shoulders off the ground, wrapping your elbows forward around your ears. Move back and forth a few times, exploring the sensation of lifting and releasing each vertebra one by one. Optionally, try a couple of movements to the left and right.
3. Begin to lift your hips off the ground, transitioning into a bridge pose, then slowly lower your hips back down. As you lower your hips, lift your head and shoulders off the ground like a crunch, rounding your spine from head to tail. When you release your head to the floor, spread your elbows wide and lift your hips back up into the bridge position.
4. Repeat this movement about 5 to 10 times, imagining each vertebra of your spine moving individually and focusing on creating a fluid transition from one shape to the next.

3. Windshield-Wipers

Windshield-wipers is a gentle somatic movement for releasing tension in the lower back and improving mobility in your hips and legs.

How To:

1. Begin by lying down with your arms relaxed out to the sides. Bend your knees and step your feet wider than hip-width apart.
2. Focusing on one leg at a time, bring your right knee in toward the center of your mat and then gently lower it back down. Pay attention to the movements of your foot, hip, and knee. Repeat this about five times.
3. Repeat the same movement with your left leg.
4. Begin to alternate legs, concentrating on your foot guiding the movement. Bring your right knee to the center while extending your left knee out to the side. Then switch: bring your left knee to the center and your right knee out to the side. Repeat this sequence about 10 to 15 times.
5. Allow the movement to be slow and controlled, exploring the sensations in your body.

4. Human X

As many of us spend time working on computers or using cell phones, we often create tension throughout our bodies. This movement is perfect for elongating the body and taking up space in all directions. It’s a fun practice that helps coordinate the brain and body through gentle movements.

How To:

1. Lie down with your legs extended on the ground, keeping your feet mat-width apart. Extend your arms above your head on the floor, spreading them to the edges of your mat to create an “X” shape with your body.
2. Begin by stretching your right leg away from you, then relax the leg back down. Next, stretch your left arm away from you and then relax the arm. Repeat this sequence about five times.
3. Now stretch your left leg away from you, then relax it. Afterward, stretch your right arm away from you and relax the arm. Repeat this about five times.
4. Finally, alternate by stretching your right leg and left arm away from you, then relax. Next, stretch your left leg and right arm away from you, then relax. Repeat this alternating movement about 10 times.
5. Relax your body and take a moment to notice the sensations that arise.

5. Neck Rolls

How To:

1. Begin in a cross-legged seated position. If needed, place a blanket or two under your seat to help elevate your hips, allowing your knees to relax. Aim to maintain a long spine.
2. Bring your hands behind your head as if preparing for a crunch, wrapping your elbows forward around your ears. Gently press your head into your hands to help relax your shoulders and neck.
3. Slowly lift your elbows up toward the ceiling. Start moving clockwise: point your elbows to the right, down toward the ground, to the left, and back up toward the ceiling. Imagine you’re exploring all 360 degrees of the circle, allowing your ribs and torso to move with the rotation. Repeat this about five times.
4. Now, repeat the same movement in a counterclockwise direction about five times.
5. Once you’re finished, rest your arms. You can take a gentle twist to the right and then to the left. Settle back into your seat and listen to your breath.

By incorporating these beginner somatic yoga poses into your workout, you’ll gain a deeper understanding of your body’s movements and sensations. Whether you’re new to somatic movement or exploring it through a yoga practice, these exercises will help you become more attuned to your body’s needs and unlock the potential for healing and restoration.