Many people move through their day carrying chronic stress and tension in their bodies. If this feels familiar, somatic yoga can offer a simple, mind-body solution for relief.
Before learning how to do somatic yoga, it’s important to consult a qualified healthcare provider to make sure it is aligned with your individual needs and goals. Once cleared, you can start to explore somatic yoga as a gentle, intuitive approach that can help you tune into your body, be present, and navigate daily life with greater resilience (1).
This guide covers everything you need to know about how to get started with somatic yoga, including how it works, who it may benefit, and beginner-friendly somatic yoga poses you can try at your own pace.
Somatic yoga is a mind-body practice that applies principles of somatic awareness to traditional yoga poses, also known as asanas (1, 2).
While it may look similar to conventional yoga, the underlying focus is different. Rather than focusing on external form, flexibility, or fitness-based goals, somatic yoga and other mind-body interventions center on how movement feels internally and how the body responds in each moment (1, 3).
Through slow, mindful movement and present-moment awareness, the goal is to notice patterns of tension, ease, and other sensations, which helps strengthen the connection between the mind and body (4). As a result, mind-body awareness is a central aspect of somatic yoga, particularly in the following areas (5):
Together, these forms of awareness can help you become more intentional with the sensations that arise during movement, which supports self-regulation and helps build a more mindful relationship with your body (1, 3, 4).
As with any new wellness practice, it’s best to consult a healthcare provider before you start, particularly if you’re managing a medical condition, injury, or mental health concern. They can help you determine whether somatic yoga is appropriate for your needs and offer personalized guidance that’s tailored to your unique situation.
Read more: Does Somatic Yoga Work? Everything You Need to Know
Somatic yoga is less about form or flexibility and more about listening to your body, which can feel a little tricky at first. Here’s what to keep in mind as a beginner:
Remember, there’s no “wrong” way to feel in your body, but keeping these basics in mind can help you start your somatic yoga practice with ease and confidence. For more resources to get you started on the right foot, download the BetterMe app.
One of the great things about somatic yoga is how accessible it is. Almost anyone can practice it, regardless of their age, flexibility, or fitness level. As it emphasizes internal awareness and mind-body benefits over strictly physical goals, it’s particularly beneficial for the following groups of people:
Not only is somatic yoga accessible, it’s also highly adaptable, which makes it an ideal practice for a wide range of individuals. By tailoring the movements to your personal needs, you can use it as a supportive tool for a variety of well-being goals.
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While somatic yoga uses traditional yoga poses as a framework, the movements themselves are slow, intuitive, and focused on internal sensation rather than external form (1, 3). It’s encouraged to take your time and pause between each movement, giving you time to notice and respond to whatever sensations arise.
Another technique that is commonly used in somatic yoga is pandiculation, a fundamental part of neuromuscular functioning, which is often described as the “stretch and yawn” response (7). In practice, pandiculation helps shift your awareness from a single body part to the whole body, producing a sense of full-body release that can be helpful for letting go of built-up tension and restoring ease throughout the body (7).
When it comes to specific poses, there’s no one “right” somatic yoga pose. It’s more about what feels intuitive and allows you to tune into your body and the sensations that arise, rather than trying to achieve physical or fitness-based outcomes.
Somatic yoga is all about tuning into your body and noticing sensations as you move, so even the simplest poses can be highly effective. To help you get started on your somatic yoga journey, here are three beginner-friendly poses to consider trying on your own:
Somatic Child’s Pose
Child’s pose is a gentle resting position that encourages you to slow down, be present, and relax both the mind and body, which makes it ideal for a somatic focus. Here’s how to practice it on your own (8):
Somatic Cat-Cow
Cat-cow is a classic yoga pose that targets the spine, back, and hips, all of which are areas where stress and tension often tend to accumulate (9). Here’s how to do a basic somatic cat-cow exercise (10):
Somatic Bridge Pose
Finally, the bridge pose is a gentle posture that creates a “bridge” with your body, targeting the lower back, hips, and glutes. Here’s how to do it somatically (11):
For more details about somatic yoga exercises, take a look at our prior publication.
While somatic yoga isn’t a cure-all, it can be a valuable addition to your daily routine to help support a variety of wellness goals. Below are a few ways somatic yoga can enhance your day-to-day well-being.
Somatic yoga is a simple yet powerful way to relax both your mind and body, giving you a moment to pause, reconnect with yourself, and feel more balanced. Integrating it into your morning or evening routine can help make a noticeable difference:
Coordinating your breath with these movements can deepen the calming effect even further (12). Even just a few minutes a day can leave you feeling more centered and ready to face the day, or unwind from it.
Somatic yoga techniques can also be a practical tool for the management of everyday stress. By taking a few moments to move mindfully and tune into your body, you anchor yourself in the present moment, which helps calm both the mind and body (13).
For example, imagine finishing a challenging task at work. You might take a few minutes at your desk to perform a simple somatic yoga exercise, such as gentle neck rolls or a mindful body scan, to help reset. Over time, incorporating these practices regularly can strengthen your resilience to daily stressors and support overall well-being (14).
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Somatic yoga is more about how you feel on the inside, not external goals. That being said, while somatic yoga shouldn’t be relied on as a sole weight-loss method, it may help with weight management when it’s paired with proper nutrition, regular exercise, and healthy lifestyle habits (15).
Its focus on mind-body awareness and relaxation may help lower cortisol levels, which is a stress hormone that’s linked to weight gain (16). By reducing stress, somatic yoga may indirectly support your body’s balance and create a calmer environment for mindful eating and movement (17).
If somatic yoga for weight loss is a main priority, it’s best to consult a nutritionist or dietitian to get more personalized guidance and advice that’s tailored to your needs and goals.
Read more: Somatic Pilates For Weight Loss: Body-Aware Movement For A Leaner, Stronger You
Somatic yoga works best when it’s practiced consistently, even if only for a few minutes each day. Regular practice helps strengthen mind-body awareness while allowing the benefits to become a natural part of your everyday life.
That being said, somatic yoga should never feel like a chore or an obligation. The focus is on curiosity, ease, and listening to your body, so never force yourself to complete a session if it doesn’t feel right on a given day.
As a general guideline, starting with 5 to 10 minutes a day or a few short sessions throughout the week is a good way to build the habit. As you grow more comfortable, you can gradually increase the duration or explore additional poses, always moving at a pace that feels natural and supportive to your goals.
While there’s no exact “wrong” way to do somatic yoga, there are common missteps that can reduce its effectiveness. Being aware of these can help you get the most out of your practice:
Yes, somatic yoga is highly accessible and beginner-friendly, as the movements can be easily adapted to your needs, preferences, and fitness level. Its focus on slow, mindful movement means you really don’t need any prior experience to start – just an open mind and willingness to tune into your body. Yes, somatic yoga is ideal for at-home practice, and you don’t need a studio or any special equipment to get started (although a yoga mat is beneficial for physical support). Other than that, all you need is a quiet space where you move slowly, tune into your body, and focus on internal sensations without any distractions. While it’s not strictly required, a non-slip yoga mat can help make your practice a bit more comfortable, particularly for floor-based poses. However, any soft, stable surface where you can move safely will work, such as a carpet or a supportive blanket. The key is to prioritize comfort and ease of movement, so you can focus on tuning into your body without discomfort or distraction. Sessions can be as short as 5 to 10 minutes or longer, if you have the time and it feels intuitive in the moment. The most important aspect is consistency rather than the duration of each session. Focus on slow, mindful movement and tuning into your body with curiosity, even if it’s only for a few minutes a day.Frequently Asked Questions
Is somatic yoga good for beginners?
Can somatic yoga be done at home?
Do you need a mat for somatic yoga?
How long should a session last?
Somatic yoga offers a simple, effective way to reconnect with your body and cultivate greater balance, ease, and resilience in daily life. Even just a few minutes of practice a few days a week can make a meaningful difference to your overall well-being.
Are you ready to explore somatic yoga for yourself? Start small, listen to your body, and let curiosity guide your practice. You may be surprised at how a little mindful movement can transform your everyday routine.
For more guided somatic yoga routines and tips, download the BetterMe app.
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