Somatic exercises are the new buzz in fitness circles. The thought of releasing distress through gentle movements while shedding some pounds along the way is an absolute win-win. But are they really that effective, or is it all just a passing trend?
This guide debunks all the myths and provides a clear insight into how somatic yoga works. Knowing all angles of the practice can help you get started and tread on this journey with confidence.
Somatic yoga is a gentle, mindful form of yoga that combines traditional yoga practices, such as poses (asanas), breathwork (pranayama), and meditation, with somatic principles.
The core principles include (1):
This form of yoga focuses on how the body feels during movement rather than how it looks. This can help practitioners build a deeper connection with their physical and emotional selves (2). It’s the internal focus that makes somatic yoga different from other exercise routines.
These aren’t empty claims by fitness enthusiasts. Scientific research also supports somatic yoga’s effectiveness, showing how it helps people improve their mental and physical health. Studies published in Frontiers in Psychology and other medical journals have highlighted how interoceptive practices can improve emotional regulation, reduce anxiety, and support nervous system balance (3).
It won’t be false to state that somatic yoga benefits extend beyond flexibility and fitness. They offer a path to healing, self-awareness, and a more present life.
When people think about losing weight, they often turn to intense workouts, such as running or cardio. But the truth is, some types of yoga can actually help you burn calories and lose fat more than you’d expect. Here are some types that could help with weight loss:
Vinyasa, often referred to as “flow yoga”, is a dynamic and active form of yoga where you move smoothly from one pose to the next. You keep your breath steady and deep as you go, which can help regulate your heart rate and provide a good cardio workout (4).
In a Vinyasa class, you’ll move quickly through different poses that work on balance, strength, and core muscles. As you’re constantly moving and using your whole body, it helps you burn a lot of calories and can be a great way to lose extra fat (5).
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Ashtanga yoga is a structured and systematic type of yoga that follows a fixed sequence of poses. It originates from a traditional method that emphasizes synchronizing your breath with movement and practicing regularly with discipline.
Each session typically begins with Sun Salutations, followed by a series of standing, seated, and inverted poses. As the movements flow from one to the next and build heat in your body, Ashtanga offers a great way to burn calories and build strength (6).
These are the top yoga styles that could help burn calories. As we’re talking about somatic yoga, here are some somatic practices in particular that could be incorporated into your practice:
This gentle, steady movement can help strengthen your lower back and abdominal muscles. When you do it mindfully and breathe deeply, it can activate your core and help your spine move more freely, which later helps improve muscle strength and gait (7).
In somatic yoga, this pose differs slightly from the traditional bridge. You do it slowly and really pay attention to how each part of your spine moves up and down. It gently works your glutes, thighs, and lower back, helping to tone those areas while also promoting a sense of relaxation and calmness (8).
You can incorporate various somatic exercises into your routine to create a personalized workout pattern. Somatic yoga helps weight loss not by burning fat quickly, but by resetting your body to move better. At the end of the day, you should have a detailed conversation with your trainer or seek help from reputable platforms like BetterMe.
Read more: Does Somatic Pilates Really Work for Weight Loss?
Somatic yoga for weight loss may not melt the pounds on its own, but it’s a powerful support tool to add to your regular workouts. We know that some somatic exercises can improve how your body moves, reduce distress, and give your metabolism a healthy boost (9). All of these elements play a role in maintaining a healthy weight.
The thing is, losing weight isn’t just about exercise or diet. It’s also about mindset. Creating healthy habits that last takes mental strength and emotional balance. That’s why taking care of your mental well-being is just as important as hitting the gym or eating clean. Somatic yoga can also help with that. It can help you slow down, tune into your body, and build a more mindful and sustainable approach to health.
A 2021 study in Frontiers in Psychology found that somatic practices, such as somatic yoga, can help people become more aware of their body’s signals (10). This type of body awareness makes it easier to adhere to routines that support weight loss and overall well-being.
So, if you’re aiming for a wholesome approach to health, somatic yoga for weight loss can be a helpful and low-intensity way to achieve it.
Many people start to notice small changes, such as improved posture, reduced tension, and a better mood, within just a couple of weeks of regular practice.
For deeper benefits, such as long-term pain relief, distress reduction, or support with weight loss, it may take 6 to 8 weeks of steady practice and that’s not just talk. A 2019 pilot study published in Complementary Therapies in Clinical Practice found that older adults who engaged in a 12-week somatic yoga and breathing program experienced significant reductions in pain intensity and fatigue, together with improved functional mobility and quality of life (11).
Therefore, it’s true that somatic yoga works gently. However, it also works deeply. Stick with it and you’ll likely feel more in tune with your body and mind.
A claim that’s common among advocates of somatic yoga is its power to release trauma. During somatic therapies, the emphasis is on creating a nurturing and safe space. It’s a place where people can practice self-care and heal from trauma.
This kind of healing approach understands that trauma doesn’t just live in your mind. It can also become stuck in your body (12). Somatic yoga utilizes slow movement, focused breathing, and body awareness to help you gently release the built-up stress.
Over time, it can help calm your nervous system, promote a sense of balance, and foster a stronger connection between your body and mind. Kate Van Horn, a certified yoga instructor and author, said that somatic yoga therapy can support emotional well-being by helping you release guilt, shame, and grief.
That being said, somatic yoga isn’t meant to replace professional treatment. If you’ve been diagnosed with a mental health condition, it’s best to check in with your doctor or therapist first. And if they give you the go-ahead, try to find a class led by a certified, trauma-informed instructor who understands how to guide you safely.
Crying during or after a somatic yoga session is quite common. It isn’t always about some deep, mystical experience. Sometimes, it’s just because you’ve had a rough day or you’re feeling annoyed that your body isn’t moving the way you want it to during class.
Then there’s savasana. It’s quiet at the end of the session and this stillness may be the first time you’ve actually paused and tuned in all day. In this moment, tears can come, perhaps from feeling overwhelmed, totally drained, or simply relieved to finally let go. Sometimes, your yoga mat becomes the only space where you feel safe enough to cry.
If you find yourself in tears after a somatic yoga or a regular yoga session, here’s what may be happening:
As you move, breathe, and connect with your body, you may open pent-up emotions that are tied to past experiences. This release, whether it’s tears or a deep sigh, can be your body’s way of processing and healing.
Read more: Somatic Yoga Workout Plan: A Mind-Body Approach to Lasting Well-Being
Cortisol is a stress hormone that is made by your adrenal glands. While it plays a big role in things such as metabolism, memory, and blood sugar, too much of it, particularly from ongoing distress, can backfire. When cortisol remains elevated for an extended period, your body starts to store more fat. This is where things can get frustrating if you’re trying to lose weight.
Now, here’s where somatic exercises for weight loss come into play. Although research on somatic yoga is still in its early stages, the way these gentle, mindful movements work suggests that they can help lower cortisol levels and support weight management (14).
Here’s how:
Research has shown that yoga and mindfulness can effectively help lower cortisol levels (15). This is great news if you’re dealing with distress, anxiety, or depression.
In fact, a review published in Health Psychology Review found that individuals who practiced yoga regularly experienced noticeable decreases in their cortisol levels, together with reduced anxiety and improved mood (16). When your distress levels drop, your body stops clinging to extra fat. This reflects that somatic exercises are not a magic fix, but they can definitely be a valuable and gentle way to support weight loss by tackling distress at the root.
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As these movements are gentle and low-impact, you can easily incorporate them into your daily routine. The Somatic Systems Institute suggests just 5 to 15 minutes a day is enough to feel the benefits. The key here is tuning in. Somatic exercises are all about listening to your body and moving in a way that feels right for you.
Yes, it does!
It may not look as intense as a sweaty workout, but don’t let that fool you. Somatic yoga works on a deeper level by helping your body release built-up tension, calming your nervous system, and reconnecting with how you actually feel inside your body.
It’s not a quick fix, but if you’re looking for a gentle way to feel better in both body and mind, somatic yoga is definitely worth considering.
Yes, trauma can affect your facial appearance. It may lead to muscle tension, changes in facial expressions, or signs of aging, such as wrinkles and tightness (17).. Not exactly. Even though somatic yoga involves gentle movements and stretches, it’s more about tuning into how your body feels. The focus is on slow, mindful motion to release tension and reconnect with your body to improve your mind-body connection, not just flexibility. Yes, they do. They can reduce distress, improve body awareness, and ease chronic tension. Somatic workouts help retrain the nervous system, which can enhance your physical and emotional well-being. It can. Certain yoga practices help release stored tension and emotions that are held in the body. Indeed, yoga isn’t a replacement for therapy, but many people find it helpful for processing emotions and feeling more grounded.Frequently Asked Questions
Can trauma change your face?
Is somatic yoga just stretching?
Do somatic workouts actually work?
Does yoga release emotional trauma?
Somatic yoga isn’t as flashy as other vigorous exercises. However, it can be equally powerful (or even more when its psychological impacts are considered). This type of yoga may be gentle and slow-paced, but it delivers real results. By focusing on mindful movement and body awareness, it helps reduce distress, release tension, and support both physical and emotional well-being.
It’s a great option if you’re looking to ease anxiety, improve mobility, or explore somatic exercises for weight loss – all without the pressure of high-intensity workouts. Just a few minutes a day can leave you feeling more relaxed and happier. If you’re ready for a more intuitive and calming way to move, this could be a practice that brings both peace and progress.
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