Somatic Yoga Program For Beginners: Benefits, Poses, And How To Practice At Home

Over 76% of U.S. adults have reported experiencing stress-related symptoms such as headaches, fatigue, and low mood, showing that many of us could benefit from having better ways to manage everyday stress (1).

A somatic yoga program may help alleviate stress by combining slow, mindful movement with deep awareness of physical sensations, thereby helping to reconnect the mind and body (2). Rather than focusing on achieving perfect form or flexibility, somatic practices encourage you to tune into your internal experience and pay close attention to your body’s needs, supporting both emotional balance and physical relaxation (3).

Whether you’re a beginner or looking to make your yoga practice more intuitive, this article will cover everything you need to know to get started.

What Is A Beginner-Level Somatic Yoga Program?

A somatic yoga program for beginners consists of traditional yoga poses done slowly, intentionally, and with a deep awareness of physical sensations as you move (2, 3, 4). 

Rather than focusing on perfecting a pose or pushing your physical limits, this type of program encourages you to move and reconnect with your body at your own pace.

Somatic yoga for beginners usually involves:

• Gentle, easy-to-follow poses that don’t strain the body
• An intentional pace that is suitable for all fitness levels
• Minimal or no equipment, so you can easily practice at home

Over time, as you become more comfortable with somatic yoga, you can adapt your routine to incorporate different poses or adjust your pace as needed. While it’s not a cure-all, combining yoga with somatic principles may help you feel more balanced, supporting your self-care journey both physically and mentally (3, 5).

Suppose you are managing any type of physical or mental health concern. In that case, it’s essential to consult your primary care physician before starting any new movement practice to make sure it aligns with your health needs and goals.

Research Behind Somatic Yoga

Yoga has been practiced for thousands of years worldwide as a means to reconnect the mind and body. Today, it has become more popular than ever, with an estimated 36 million Americans participating in some form of yoga (6).

Somatic yoga is a relatively new approach that combines traditional yoga poses with somatic principles, focusing on how the body feels from the inside rather than how it appears from the outside (7). That said, research on somatic yoga is still ongoing, and more studies are needed to confirm its full range of benefits.

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Is A Somatic Yoga Program Good For Beginners?

The great thing about somatic yoga is that it’s generally easy, gentle, and accessible for beginners. As long as you have the go-ahead from your healthcare provider, particularly if you have existing health concerns, you can safely start practicing at home.

Some of the benefits of doing a somatic yoga routine may potentially include (2, 7, 8):

• Better awareness of the mind and body
• Improved quality of life and overall well-being
• Reduced chronic pain, stress, and muscle tension
• Relief from feelings of distress, worry, and anxiety
• Improved flexibility, balance, and range of motion

Read more: Somatic Meditation: A Mind-Body Practice For Deeper Relief

Does Somatic Yoga Actually Work For Beginners?

Somatic yoga can be a great starting point for beginners, but it’s not a “quick fix” for any health issue. It should never be used as the sole approach to well-being, especially if you’re dealing with existing health concerns (5). Instead, think of it as a helpful tool for self-care that complements other coping strategies on your healing journey.

Research on somatic yoga is still in its early stages, and science requires further studies to understand its effectiveness fully. That said, early findings and broader yoga research tend to show similar benefits in improving mind-body awareness and helping to release stress or tension accumulated in the body, which can negatively affect physical and mental well-being (7, 8).

Studies are also exploring how somatic practices might help support people with trauma or other mental health challenges (9). However, more evidence in this area is necessary before physicians can recommend these practices as a primary treatment.

If you are dealing with mental health concerns, it’s best to seek support from a licensed mental health professional. The Psychology Today website offers a helpful search tool for you to find nearby therapists and providers in your area (United States only).

What Does A Somatic Yoga Program Include?

Somatic yoga utilizes traditional yoga poses but with a stronger emphasis on paying attention to physical sensations and maintaining full presence throughout each movement (7). This kind of awareness can be challenging at first, especially for beginners, so it’s essential to establish a routine that suits your unique needs and goals.

Examples Of Somatic Yoga Poses For Beginners

When it comes to somatic practices, everyone is different. 

A pose that feels grounding for one person may feel awkward for another, so don’t be afraid to experiment until you land on a somatic yoga sequence that leaves you feeling your best.

Here are some examples of common somatic yoga poses to get started with (10):

• Corpse Pose: Lie on your back with your arms and legs extended, and gently bring attention to different areas of your body, from head to toe. Breathe deeply and observe each sensation without judgment.
• Child’s Pose: From a kneeling position, lay your upper body forward with your arms resting at your sides or stretched out ahead. Let your forehead rest on the ground in front of you, take slow breaths, and tune into any internal sensations.
• Seated Windshield Wipers: Sit with your feet together and hands behind you for support. Slowly rotate your knees from side to side, allowing your hips to move naturally at a comfortable pace.
• Bridge Pose: Lie on your back with your knees bent and feet flat on the floor, then engage your core and slowly lift your hips toward the ceiling. Hold for a few deep breaths, then gently lower back down and repeat this process.
• Cat-Cow Pose: On your hands and knees, alternate between arching your back (cow pose) and rounding it (cat pose) in sync with your breath, tuning into any sensations that may arise in the body without judgment.

These are just a few beginner-friendly options, but there are many more somatic yoga exercises to explore. For more somatic yoga sequences, the BetterMe app offers plenty of examples to help you create a routine that truly works for you.

How To Customize A Somatic Yoga Program For Your Needs

Personalizing your routine to match your goals and preferences is one of the most effective ways to stay consistent and maximize the benefits (11). By trying various poses and selecting those that feel best for your body, you can begin to develop a somatic yoga routine that feels sustainable and rewarding.

Here are some tips to keep in mind as you create your somatic yoga program (12, 13):

• Stay consistent: Set aside 10 minutes each day or a few times per week to help build a lasting habit, then gradually increase the frequency and duration.
• Start slow: Only add new poses or extend your sessions once your current routine feels natural and comfortable.
• Prioritize comfort: Use cushions, blankets, or a yoga mat to support your body and reduce strain, allowing you to focus entirely on internal sensations.
• Designate a space: Set up a quiet, clutter-free area where you feel comfortable and can practice without distractions.
• Keep a journal: As you try different poses, reflect on what feels good and what doesn’t, and adjust your routine based on your notes.
• Listen to your body: If a particular pose feels off or doesn’t feel good, modify or skip it entirely. Always respect your body’s limits and move at your own pace.

Read more: Somatic Yoga Workout Plan: A Mind-Body Approach to Lasting Well-Being

Getting Started With Somatic Yoga At Home

Starting a somatic yoga routine at home is relatively safe, easy, and accessible, as long as you don’t have any existing health concerns or have approval from your healthcare provider. All you need is a quiet space, an open mind, and a willingness to connect with your body on a deeper level. The following section outlines several key considerations to keep in mind.

Can A Somatic Yoga Program Be Done At Home?

Yes, practicing at home often feels easiest because you have privacy, comfort, and the ability to move at your own pace. Individuals can do some of the best somatic yoga programs at home.

Here are some tips to help you get the most out of your at-home somatic yoga sessions (13):

• Set a schedule: Choose a consistent time each day or week to practice, turning it into a regular habit rather than an occasional activity. Habits can form more easily when linked to existing routines, like practicing somatic yoga before or after a workout.
• Keep poses simple: Focus on movements that feel natural and comfortable, and adjust each session based on what parts of your body need attention.
• Switch it up: Keep multiple sequences ready if one routine starts to feel stale or repetitive (BetterMe’s app makes discovering new somatic yoga options simple).
• Add structure: Begin and end your sessions with a few deep breaths or a calming pose, helping you mentally open and close your practice.
• Make it your own: Don’t be afraid to bend the rules and add elements that make you feel relaxed, such as soothing music, soft lighting, aromatherapy, or any other feature that can personalize your practice and help you stay engaged.

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What Is The Best Way To Start A Somatic Yoga Program?

The best way to start a somatic yoga program is to begin. 

Choose a pose that catches your interest and focus on it for a few slow breaths. 

Pay attention to how your body feels, then decide whether to continue or try something else.

You can also track your sessions (either mentally or in a journal) by noting what feels calming, energizing, challenging, or unhelpful. Over time, this can help you notice patterns and make adjustments based on your current needs and goals (14). 

Then, you can slowly expand your routine by adding new poses or extra time only when you feel comfortable with what you’re already doing.

If you need extra support or want to continue exploring somatic practices more deeply, it’s best to work with a licensed somatic practitioner. The Psychology Today website has a helpful search tool to find somatic therapists in your area (United States only).

Frequently Asked Questions

• Can a somatic yoga program reduce stress?

Yes, studies have shown that mind-body forms of yoga (including somatic yoga) can be beneficial in lowering stress levels (15). Notably, research indicates that long-term yoga practitioners who practice yoga regularly tend to report the lowest stress levels, suggesting that consistency is key to managing stress through somatic yoga techniques (15).

• Can I do somatic therapy on myself?

While somatic-based techniques, such as somatic yoga or deep breathing, can be practiced independently, somatic therapy should always be guided by a licensed professional (16). For trauma, mental health concerns, or any other deeper healing work, these methods are not a replacement for professional care. 

If you’re unsure whether somatic therapy is right for you, consult your primary care physician or a mental health professional to understand your needs better.

• How long should a somatic yoga program last?

There’s no set duration for a somatic yoga program; it’s entirely up to you. Individual sessions can last anywhere from 5 to 45 minutes (or longer), depending on your needs and what feels right for you. Similarly, your overall program might span a few weeks, several months, or even continue indefinitely.

If you feel ready to move on after a few weeks, that’s perfectly okay. But if the practice has been beneficial, carry what you’ve learned with you and integrate it into other areas of your self-care routine. The key is to listen to your body and adjust as needed.

• Can a somatic yoga program improve posture?

Yes, somatic yoga may help improve posture by increasing awareness of how you move your body and alleviating stress-related physical symptoms (2). Somatic yoga is not a quick fix for improving posture overnight, but practicing it regularly is the best way to achieve lasting benefits.

The Bottom Line

A somatic yoga program is ideal for anyone seeking to reconnect with their body, alleviate stress, and enhance overall well-being. 

By practicing these poses regularly and establishing a routine that feels comfortable for you, you can create lasting, positive changes that extend beyond the yoga mat.

Start small, stay curious, and let your body guide the way. For more, the BetterMe app offers numerous resources to help motivate and inspire you on your wellness journey.