Does Somatic Yoga Work? Everything You Need to Know

Read more: Somatic Yoga: A Journey to Self-Discovery.

Does Somatic Yoga Really Release Trauma?

Yes, somatic yoga can release stored energies and unprocessed emotions. But how does somatic yoga work for trauma?

Somatic yoga can create a safe space for the body to:

• Release tension as a result of distress or experiencing a disruptive event
• Improve nervous system regulation
• Reduce dissociation
• Encourage a sense of self-trust

While direct research on somatic yoga is still in its early phases, several studies on related practices, such as somatic therapies and trauma-sensitive yoga, have highlighted potential benefits.

A study using mindfulness-based intervention of hatha yoga found that using the practice as a complementary treatment for post-traumatic stress disorder helped release some of that tension from past experiences. When paired with mindfulness-based meditation, participants developed feelings of empowerment, centeredness, gratitude, and acceptance (5).

Another study found similar results. After a 20-week trauma-sensitive yoga treatment, clients experienced a slightly more regulated nervous system and reduced dissociation symptoms. Yoga provided positive outcomes, such as lower depression and inflammatory hormones, and improved overall wellness (6).  

A 2020 report found that somatic yoga and meditation can boost quality of life and affect fear of falling. Patients received a weekly program with additional home exercises. After 8 weeks, patients noticed improved stability, balance, and self-confidence (7).

If you’re curious about Somatic Exercises for Cortisol Belly, check out our earlier article.

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Can You Lose Weight with Somatic Yoga?

Somatic yoga isn’t specifically designed for weight loss. However, it can address the root causes of patterns that lead to weight gain, such as distress. As chronic stress can contribute to weight gain, somatic yoga can come in handy for adequate weight loss maintenance.  

Chronic stress can lead to physiological changes in the human body. Research has shown that prolonged exposure to high cortisol can increase appetite, particularly the need for high-fat and high-sugar foods. Cortisol can reduce metabolism and increase fat storage (8).

The best somatic exercise program can be a tool for distress reduction, particularly with stress-related habits such as emotional eating. The gentle and slow movements calm the nervous system, potentially reducing the output of cortisol levels (9, 10).

When you’re stressed, you may feel tight shoulders, stiff hips, and a clenched jaw. Somatic yoga helps locate and unwind these areas with calming movements, which can lower overall tension levels. So, while somatic yoga can’t cause notable weight reduction, it can be a valuable practice for maintaining a healthy body weight.

For more details about Somatic Yoga for Weight Loss, take a look at our prior publication.

What Are Other Benefits of Somatic Yoga?

Somatic yoga is a holistic approach that can offer various advantages. It works deeply with the mind and body to create lasting results.

Here’s why it stands out:

• Flexibility and fluid movement: Somatic yoga encourages slow and conscious movements that stretch the body without strain. Each movement releases tension and allows the joints and tissues to move freely (10).
• Bodily awareness and emotional regulation: Somatic awareness, which includes sensing internal feelings (interoception) and body position (proprioception), creates a subtle shift in the body. This can help you respond to fatigue, discomfort, or tension before these emotions become overwhelming (11).
• Pain relief: Studies have found that different somatic forms may help patients who are living with chronic pain. Physical benefits, such as better balance, flexibility, and increased mobility, could help reduce pain perception (12).
• Distress reduction: Somatic yoga is slower-paced, which can lower cortisol levels and counteract the stress response. It uses various techniques to improve the mind-body connection, such as controlled breathing, meditation, and mindful movement.
• Mobility: Somatic movements can help reduce muscle tension and stiffness. The poses can feel engaging, balanced, and natural (13). They don’t require any fitness experience or bending abilities, which makes them incredibly beginner-friendly.
• Better posture: Since somatic yoga makes you more aware of your body and stationary movements, you may be less likely to slouch or sit with bad posture. The practice can assess the underlying influences on your posture and relieve some of the tension in the neck and shoulders.

Read more: What are Restorative Somatic Relaxation Techniques?

How Long Does Somatic Yoga Take to Work?

Somatic yoga requires consistent practice, which can take a while to work. The movements are slow, and their impact can vary from person to person. Some feel more centered and relaxed after three days of somatic yoga exercises. However, others need more time to adapt and practice. As long as you dedicate time and effort to every session, you can experience positive results.

Remaining motivated and reconnecting with your body through conscious movement is essential. Pick whatever schedule works for you and practice regularly. If you don’t know where to start, the BetterMe app can keep you on track. It’s equipped with many somatic yoga poses and dietary regimens so you can schedule your meals and workouts every single time.

Our previous post goes into great detail about the somatic yoga poses.

Frequently Asked Questions

• Is somatic yoga new?

Somatic yoga may seem like the latest trend, but it’s nothing new. This distinct practice emerged in the mid-20th century as a blend of yoga and somatics. It was inspired by the work of pioneers such as Dr. Thomas Hanna, who created clinical somatic education in 1990. Dr. Thomas was a philosophy professor, writer, and theologian (14).

• Is there touching in somatic therapy?

Yes, some therapists use touch, but not always. For example, somatic touch therapy is reliant explicitly on the touch-based modalities to ease emotional distress. Somatic experiencing often uses a combination of verbal processing and touch work. However, some therapists don’t touch their clients at all. When touch is considered, it’s always discussed beforehand, and explicit consent is sought to ensure the client’s comfort and safety.

• Does somatic yoga heal trauma?

Somatic yoga can support trauma recovery by helping regulate the nervous system, reduce cortisol levels, and ease physical tension. Through gentle movement and increased body awareness, it encourages emotional reconnection and the processing of sensations. However, somatic yoga alone isn’t a treatment for trauma. If you’re considering a somatic approach to healing, it’s important to work with a qualified mental health professional, such as a trained somatic experiencing practitioner, and always consult a licensed clinician before you start any trauma-related practices.

• What is the most healing type of yoga?

There isn’t a clear-cut answer, as the most healing type of yoga can vary from person to person depending on their needs and goals. That being said, restorative yoga is often praised for its calming effects. It uses comfortable poses for extended periods, which allows you to slow down and gain mental and physical relaxation.

The Bottom Line 

The practice of somatic yoga can help you regain a healthy, fluid movement and achieve a calmer state of mind. When you’re dominated by your feelings and emotions, your mood can determine how you interact with people, your eating habits, and how you deal with challenges.

Somatic yoga can improve your mind-body connection by helping you become more attuned to internal sensations. Through gentle, mindful movement, it creates a stable foundation for processing emotional tension and releasing stored distress. It’s a unique internal experience with the potential to ease pain, distress, and discomfort.