WHAT IS SOMATIC YOGA?
Somatic Yoga combines gentle movements and mindfulness to reduce stress, and improve well-being.
Somatic Yoga is a practice that combines traditional yoga techniques with somatic movement principles to enhance mind-body awareness, release tension, and improve overall well-being. This approach focuses on gentle, mindful movements that encourage a deeper connection with the body's sensations and the nervous system.
What Is Somatic Yoga?
Somatic Yoga is more than just a physical workout; it's a healing embodiment practice for your nervous system.
Unlike traditional yoga, which often emphasizes strength and flexibility, Somatic Yoga aims to balance the nervous system, reduce chronic stress, and promote emotional resilience.
Somatic Yoga is also more about curiosity, play and feeling when compared to traditional forms of yoga - repairing and strengthening the mind-body connection with conscious exploration.
The Origins of Somatic Yoga
The term "somatics" comes from the Greek word "soma", which means "body". Somatic practices were developed by pioneers like Thomas Hanna and Moshe Feldenkrais, early pioneers of the idea that our bodies hold onto stress and trauma. Combining these principles with yoga creates a harmonious practice that addresses both physical and emotional well-being.
How Somatic Yoga Works
In Somatic Yoga, the focus is on slow, deliberate movements and breathing exercises that help to release tension and improve nervous system regulation. This practice encourages you to tune into your body's sensations, promoting a state of mindfulness and relaxation and shifting your nervous system into the top three states of the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Benefits of Somatic Yoga
Somatic Yoga offers numerous benefits that can improve both your mental and physical health:
Reduces Chronic Stress: By focusing on the nervous system, Somatic Yoga helps to lower stress hormones and reduce chronic stress. According to the American Psychiatric Association, mindfulness practices can help to reduce chronic stress.
Improves Flexibility and Mobility: Gentle movements and stretches increase flexibility and improve joint mobility.
Enhances Mind-Body Connection: Mindful awareness of body sensations promotes a stronger connection between the mind and body.
Relieves Pain: Somatic movements can alleviate chronic pain and tension held in the body. Harvard Health confirms that yoga can be an effective treatment for chronic pain.
Boosts Emotional Resilience: By balancing the nervous system, Somatic Yoga helps improve emotional stability and resilience.
Practical Examples of Somatic Yoga Exercises
Here are some simple Somatic Yoga exercises you can try to experience its benefits:
Body Scanning
Lie down in a comfortable position and close your eyes. Slowly scan your body from head to toe, noticing any areas of tension or discomfort. Breathe deeply into these areas and imagine releasing the tension with each exhale.
Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, pressing your lower back into the floor, then tilt it downward, creating an arch in your lower back. Repeat this movement slowly and mindfully, focusing on the sensations in your lower back and pelvis.
Cat-Cow Stretch
Start on your hands and knees. As you inhale, arch your back and lift your head and tailbone upward (cow pose). As you exhale, round your back and tuck your chin and tailbone (cat pose). Move slowly and focus on the sensations in your spine.
Signs and Symptoms Addressed by Somatic Yoga
Somatic Yoga can be particularly beneficial for those experiencing the following symptoms:
Chronic Pain: Persistent pain in areas like the lower back, neck, and shoulders.
Tension and Stiffness: Feeling tight and inflexible in the muscles and joints.
Emotional Imbalance: Experiencing mood swings, anxiety, or depression.
Sleep Issues: Difficulty falling or staying asleep due to stress.
Fatigue: Feeling constantly tired and lacking energy.
Causes of Nervous System Dysregulation
Understanding the root causes of nervous system dysregulation can help you see how Somatic Yoga can be beneficial:
Chronic Stress: Long-term stress changes the body's physiology, leading to a dysregulated nervous system.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Trauma: Past traumatic experiences can cause the body to hold onto stress, affecting the nervous system. According to Cleveland Clinic, trauma can have lasting effects on one's physical and mental health.
Poor Lifestyle Habits: Lack of exercise, poor diet, and insufficient sleep can contribute to nervous system imbalance.
Applying Somatic Yoga in Daily Life
Incorporating Somatic Yoga into your daily routine can be simple and effective. Here are some practical tips:
Start with Short Sessions: Begin with just 5-10 minutes of Somatic Yoga exercises each day.
Focus on Breathing: Practice deep, mindful breathing to help calm the nervous system. Simple breathing exercises, like Slowing-Down Breathing, can help calm the nervous system:
Stay Consistent: Regular practice is key to experiencing the benefits of Somatic Yoga. Consistency is crucial for maintaining a balanced nervous system.
Combine with Other Self-Care Practices: Pair Somatic Yoga with other activities like meditation, journaling, or a healthy diet for optimal results.
My Personal Experience with Somatic Practices
In my journey to overcome grief chronic stress, I discovered the transformative power of somatic practices. By integrating these gentle movements into my daily routine, I noticed significant improvements in my emotional balance and overall well-being. This personal experience inspired me to co-found NEUROFIT, where we focus on nervous system regulation with data-driven somatic exercises, and other evidence-based practices.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Frequently Asked Questions about Somatic Yoga
What makes Somatic Yoga different from traditional yoga?
Somatic Yoga focuses on slow, mindful movements and breathing exercises that target the nervous system, whereas traditional yoga often emphasizes physical strength and flexibility.
Can anyone practice Somatic Yoga?
Yes, Somatic Yoga is suitable for people of all ages and fitness levels. The gentle movements make it accessible to everyone, includewing those with chronic pain or mobility issues.
How often should I practice Somatic Yoga to see results?
Consistency is key. Aim to practice Somatic Yoga at least a few times a week to experience its benefits. Even short daily sessions can make a significant difference.
Is Somatic Yoga effective for managing stress and anxiety?
Absolutely. By focusing on the nervous system, Somatic Yoga helps to reduce stress hormones and promote a state of relaxation, making it highly effective for managing stress and anxiety. Practice deep breathing to help calm the nervous system.
Incorporating Somatic Yoga into your daily routine can lead to profound changes in your overall well-being. To further explore how you can balance your nervous system, consider downloading the NEUROFIT app. Our app offers personalized somatic exercises and insights to help you reduce stress and improve your quality of life.
