6 Somatic Yoga Exercises for Beginners

Somatic yoga is grounded in gentle attention to the body and a deep sense of internal awareness. Instead of focusing solely on the external shape of a pose, you pay close attention to how your body feels (1).

You move slowly, intentionally, and with curiosity. You explore the sensations of your muscles, joints, and breath.

Each small movement becomes an opportunity to re-educate your nervous system, which can help release tension and improve control over your body.

Throughout this guide, we’ll share six beginner-friendly somatic yoga exercises, but we won’t just stop there. We’ll also show you how to turn these poses into true somatic movements by slowing things down, moving with intention, and tuning into your body’s signals.

If you’ve struggled to slow down in your yoga practice or want to improve your mind-body connection, keep reading. This could be the fresh approach you’ve been looking for.

What Are Some Somatic Yoga Exercises for Beginners?

Any yoga pose can be somatic if you focus your attention on what you’re feeling as you move. Below are six beginner-friendly exercises (2).

Remember, the goal isn’t perfection, it’s exploration. Slow down, pay attention, and allow each movement to guide you into a more profound understanding of how your body moves and feels. 

1. Cat-Cow Stretch

1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2. On an inhale, slowly arch your spine, lifting your head and tailbone toward the ceiling (cow pose).
3. As you exhale, round your back, tucking your chin and tailbone (cat pose).
4. Begin to move through this flow slowly enough to feel how your spine engages. Pay attention to the movement of each vertebra.
5. Close your eyes, if comfortable, and explore which parts of your back feel tight or free.

Somatic Tip: Pause in both positions to notice the sensations. There’s no need to change or fix anything – just notice. Try not to judge any areas of tension – simply breathe into them with curiosity and compassion. Over time, you may find the motion becomes lighter or more fluid, but there’s no rush to get there. 

2. Child’s Pose

1. From a kneeling position, sit back onto your heels and slowly fold your torso forward onto the ground.
2. Stretch your arms out in front of you, or rest them alongside your body.
3. Focus on your breathing. Notice the rise and fall of your lower back and abdomen as you inhale and exhale.
4. Gently rock your torso side to side, just enough to explore slight shifts and sensations in your hips and lower back.
5. Stay for as long as feels comfortable, letting yourself sink deeper with each breath.

Somatic Tip: Close your eyes and feel where you hold tension, without any judgment. Can you breathe deeply into those areas? Explore the subtle stretching sensations in your spine and hips.

3. Supine Pelvic Tilts

1. Lie on your back with your knees bent and your feet flat on the ground. Rest your arms by your sides.
2. On an exhale, gently tilt your pelvis, flattening your lower back toward the mat.
3. On the inhale, slowly tilt the pelvis the opposite way, creating a small arch in your lower back.
4. Move at a slow, steady pace. Instead of rushing, focus on how your back gently presses and lifts off the mat.
5. Pay attention to your breathing. Where do you feel the movement most distinctly?

Somatic Tip: Imagine your pelvis as a bowl of water gently tipping forward and backward. Feel the connection between the pelvic tilt and the rest of your spine.

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4. Somatic Neck Stretch

1. Sit comfortably, either cross-legged on the floor or on a chair with your feet flat on the ground.
2. Relax your shoulders and drop your right ear toward your right shoulder.
3. Hold the stretch without forcing, breathing evenly as you notice the sensations in your neck and shoulder area.
4. Slowly roll your head forward, letting your chin come towards your chest. Explore the stretch across the back of your neck.
5. Continue rolling to the left side, repeating the stretch on the opposite shoulder. Complete this circular motion a few more times, moving as slowly as you can.

Somatic Tip: Slow down enough to notice hidden areas of tension. Adjust the stretch slightly to find what feels most relieving or engaging, using curiosity to guide each movement.

5. Knees-to-Chest Rocking

1. Lie on your back and gently draw your knees into your chest. Wrap your arms around your shins.
2. Slowly start to rock side to side, keeping the movement small and soothing.
3. Close your eyes and feel the parts of your back that make contact with the mat. Which areas feel more or less supported?
4. Adjust the rocking pattern, perhaps shifting to small circular motions or pausing in specific spots where tension might linger.
5. Sync the rocking movement with your breath to deepen relaxation.

Somatic Tip: Pay attention to how the weight of your body shifts as you rock. Can you create a sense of fluidity and comfort with each motion?

6. Seated Twist

1. Sit tall with your legs crossed or on a chair. Rest your hands on your knees or the chair arms.
2. On an inhale, lengthen through your spine. Exhale as you slowly twist to one side, placing your hand on your opposite knee or chair back for support.
3. Stay in the twist for a few breaths, carefully noticing the sensations along your back and ribs.
4. Gradually return to the center and repeat on the other side.
5. Move slowly as you transition between sides, allowing each twist to feel intentional and gentle.

Somatic Tip: Close your eyes in the twist. Pay attention to how your ribcage expands with each inhale and softens with each exhale. Is one side of your body tighter or looser?

If you’re curious about somatic yoga exercises, check out our earlier article.

Does Somatic Yoga Work for Beginners?

By building internal awareness of movement patterns, somatic practices can potentially create meaningful changes in how our bodies move and feel. 

Reprogramming Muscle Memory

Muscle memory refers to the process where your body learns specific movement patterns through repetition (3). Over time, poor posture, repetitive motions, or distress can create habitual patterns of tension in the body. These patterns get “stuck” in your muscle memory, which leads to discomfort, stiffness, or reduced range of motion.

Somatic yoga helps you slow down and become aware of these habits. By moving mindfully and paying attention to sensations, you can interrupt old patterns and retrain your body to move more efficiently. For beginners, this means creating healthier movement habits from the start, which can improve flexibility and reduce pain in the long term (1).

Enhancing Neuromuscular Awareness

The neuromuscular system is the intricate connection between your brain and muscles (4). Every movement, voluntary or involuntary, involves communication through this system. Somatic yoga hones this connection by encouraging you to move with full awareness (5).

For example, when you focus on how a specific joint feels during a stretch or notice which muscles are engaging during a pose, you’re essentially fine-tuning this brain-to-body communication. With practice, this heightened awareness can lead to more coordinated and controlled movements. Beginners often find this particularly useful as they explore how their bodies move and react.

Promoting Relaxation Through Mindfulness

Mindfulness is the practice of being fully present and aware in the moment (6). When it’s integrated with somatic yoga, mindfulness helps you focus on your present moment – thoughts, feelings, sensations, and surroundings.

For beginners, this can be a game-changer. The slow, intentional nature of somatic yoga can help calm the body, which reduces distress and promotes relaxation (7). Focusing on breath and body awareness activates the parasympathetic nervous system (8), which is responsible for the “rest and digest” state (9). This makes it easier to unwind both physically and mentally.

Uncovering and Releasing Tension

Beginners are often surprised by how much hidden tension exists in their bodies. Somatic yoga encourages you to scan your body for areas of tightness or discomfort, which allows you to address these issues instead of ignoring or working through them.

This process also involves learning to release tension gradually (7). For example, as you hold a pose, you may notice tightness in your shoulders or hips. With somatic focus, you can consciously relax those areas, creating a sense of ease that extends beyond the yoga session.

Laying a Foundation for Better Alignment

For many beginners, learning proper alignment can feel overwhelming. Somatic yoga helps simplify this by focusing less on “perfect” posture and more on feeling balanced in your own body. By tuning into subtle changes in weight distribution or joint positioning, beginners can start to align themselves naturally (1).

Over time, this internal awareness can lead to improved posture and reduced strain on joints and muscles. Rather than forcefully trying to align the body, somatic yoga provides a gentler, more intuitive path to better alignment.

Cultivating Patience and Self-Compassion

Perhaps one of the most overlooked benefits of somatic yoga is the mindset shift it creates. For beginners, yoga can sometimes feel intimidating, particularly if flexibility or coordination is a challenge. Somatic yoga removes the pressure to perform.

Emphasizing exploration over expectation helps foster patience, self-compassion, and emotional resilience. Beginners can learn to celebrate small progressions, such as increased comfort in a pose or a deeper connection to the breath. This approach often carries over into other aspects of life, which enhances overall physical and mental well-being (10).

For more details about somatic yoga benefits, take a look at our prior publication.

How Do I Start Somatic Exercise?

Starting somatic exercises can feel like entering a new world of movement and awareness, but the process is both simple and rewarding. The key is to start slowly, approach each movement with curiosity, and create an environment that supports gentle awareness and self-exploration. If you have any medical conditions or injuries, it’s a good idea to consult a healthcare professional before you start. 

Here’s a step-by-step guide to get you started:

1. Create a Calm and Comfortable Space

Your environment plays a big role in how easily you can tune into your body.

• Find a quiet spot where you won’t be interrupted. This could be a designated corner at home or an outdoor space.
• Use a yoga mat or a soft surface for comfort.
• Keep the lighting gentle, and, if it helps, play calming, instrumental music to create a soothing atmosphere.

The goal is to reduce distractions so you can focus on what your body is communicating during the exercises.

2. Choose Beginner-Friendly Movements

Start with simple somatic exercises that ease you into the practice. Some examples include:

• Supine pelvic tilts to gently connect with your lower back and pelvis.
• Child’s pose for a calming release in the hips and back.
• Cat-cow stretch to improve spinal mobility.

Each of these movements is designed to be slow and approachable, which makes them ideal for beginners.

3. Focus on Bodily Sensations

Somatic exercises are as much about mental presence as they are about physical movement. Incorporate bodily awareness in the following ways:

• Slow down: Move as slowly as possible so you can feel the subtle sensations in your body.
• Close your eyes (if comfortable): This can heighten your internal awareness by reducing external distractions.
• Breathe deeply: Synchronize your breath with your movements. Notice how each inhale and exhale impacts your body’s sensations.

This process helps you fully experience the exercises and creates a stronger connection between your brain and body.

4. Listen to Your Body

Somatic practice is a dialogue between you and your body. Pay attention to the signals it sends, such as areas of tension, discomfort, or ease.

• If a movement feels effortless, explore that ease and fluidity.
• If a motion feels tight or uncomfortable, scale back to a smaller range of motion.
• Take breaks as needed, particularly if you’re new to this type of practice.

The goal isn’t to force anything but to explore what feels natural and comfortable for your body.

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5. Start with Short Sessions

When you’re just beginning, 10-15 minutes of practice is enough. Consistency is more important than the length of each session. You can gradually increase the duration as you become more familiar with the exercises and how your body responds.

6. Maintain Consistency

Developing new neural pathways and improving movement awareness takes time and repetition. Aim to practice 2-3 times a week to start. Over time, you can integrate somatic principles, such as body awareness and mindful breathing, into your daily life.

7. Learn to Appreciate the Process

Unlike traditional workouts that focus on results such as “burning calories” or increasing strength, somatic exercises are about exploration and understanding how your body moves. Be patient with yourself and enjoy the process of rediscovery.

Read more: What Does Somatic Yoga Do To The Body?

How Long Does It Take for Somatic Exercises to Work?

The effects of somatic exercises can be subtle, particularly at first, and may take time to fully manifest.

Many beginners feel a sense of relaxation or release after their first session. The slow, mindful movements and deep breathing activate the parasympathetic nervous system, providing an almost immediate calming effect.

With regular practice, you may notice reduced muscle tension, greater ease of movement, and improvements in areas such as posture and flexibility. This reflects the process of re-educating the neuromuscular system, which requires repetition to build new patterns (11).

Over time, consistent practice reinforces new neural pathways that support more efficient movement and body awareness. The cumulative effects include better overall coordination, less chronic tension, and an improved relationship with your body (12).

As somatic exercises focus on subtle changes, the key is patience. Progress is often less about achieving dramatic results and more about cultivating a sustainable and healthier way of moving.

How Often Should You Do Somatic Yoga for Beginners?

Beginners should practice somatic yoga in a way that feels manageable and supportive without overwhelming their system. Frequency will depend on your goals, schedule, and physical tolerance, but here are some general guidelines to consider:

1. Start small: Begin with 2-3 sessions per week, particularly if you’re new to both yoga and somatic practices. This allows time for your body to process the movements without overloading your system.
2. Adjust based on reaction: Observe how your body responds after each session. If you feel fatigued, reduce the frequency or shorten your sessions. If you feel energized and connected, slowly increase to 4-5 sessions per week.
3. Include daily mindfulness: Outside of structured sessions, you can incorporate mindfulness-based interventions such as mindful breathing into daily activities, such as walking or sitting. This gentle integration strengthens the mind-body connection over time.

Read more: What are Restorative Somatic Relaxation Techniques?

What Time of Day Is Best to Do Somatic Exercises?

The best time of day for somatic exercises varies depending on your needs, routine, and energy levels. Here are some considerations for choosing an optimal time:

• Morning: Practicing somatic yoga in the morning can help gently wake up your body, release stiffness from sleep, and set a mindful tone for the day. Movements such as cat-cow stretch or supine pelvic tilts can stimulate circulation without overwhelming your system.
• Midday: If your day involves long periods of sitting or distress, a short somatic session in the middle of the day can help reset your posture, release tension, and improve focus.
• Evening: Somatic yoga in the evening is ideal for relaxation and winding down. Exercises such as child’s pose or knees-to-chest rocking are particularly soothing and can help prepare your body for restful sleep.

Ultimately, the “best” time is the one that aligns best with your schedule and allows you to practice consistently. What matters most is creating space for mindful movement at any point in the day.

Can You Lose Weight with Somatic Exercises?

Somatic exercises aren’t primarily designed for weight loss. Instead, their primary purpose is to enhance body awareness, release tension, and improve movement efficiency (5). Although they may indirectly contribute to weight-related goals for some individuals, they’re not a substitute for more calorie-intensive activities such as aerobic exercise or strength training.

That being said, somatic yoga may support a weight-loss plan in several ways:

1. Stress Reduction: Chronic stress can contribute to weight gain by increasing cortisol levels, which may lead to overeating or fat storage (13). Through their focus on internal bodily awareness and deep breathing, somatic exercises can help lower cortisol levels and promote relaxation (5).
2. Improved Movement and Recovery: By re-educating your nervous system and alleviating inefficient movement patterns, somatic yoga can enhance your ability to engage in more active forms of exercise. It may also reduce the risk of injury and improve recovery.
3. Mindful Eating: A strong mind-body connection can influence habits such as mindful eating (14). With greater awareness of your body’s signals, you may find it easier to differentiate between hunger and emotional cravings.

While somatic exercises alone are unlikely to produce significant weight loss, they can play a supportive role in promoting overall well-being and helping you maintain a balanced, sustainable approach to health.

Frequently Asked Questions

• What somatic exercises lower cortisol levels?

Somatic exercises that integrate deep breathing and gentle, intentional movements can help lower cortisol levels. Movements such as knees-to-chest rocking, child’s pose, and neck stretch promote relaxation by activating the parasympathetic nervous system, which counteracts the stress response.

• What body shape is weight loss hardest for?

Weight loss can be challenging for all body types, but individuals with an endomorph body type tend to find it harder. Endomorphs typically have a higher body fat percentage and slower metabolism, which makes it more difficult to lose weight compared to ectomorph or mesomorph body types (15). 

However, weight loss depends on factors such as diet, exercise, and lifestyle, not just body shape (16). Also, the somatotypes theory is widely challenged, and may not be the best way to categorize different body types. 

Our previous post goes into great detail about the somatic yoga for weight loss.

• Why do people cry during somatic exercises?

Crying during somatic exercises can happen as these movements help release stored tension and unresolved emotions. The practice encourages internal awareness, which can bring unresolved emotions or distress to the surface, leading to an emotional release.

• What time of day is best to do somatic exercises?

The best time of day for somatic exercises will depend on personal preferences and your schedule. Mornings can help you wake up and energize your body, midday sessions can release accumulated tension, and evening practice is ideal for relaxation and winding down before bedtime.

The Bottom Line

Somatic yoga exercises aren’t about doing more; they’re about doing better. When you slow down, listen to your body, and move with purpose, you tap into something truly refreshing. Practice these movements regularly, and over time, you may notice physical relaxation and a new level of harmony between your body and mind. Give yourself the space to explore and enjoy the process of rediscovery.