As with most other workouts, what is considered to be the best workout depends a lot on your preferences and purpose. What works well and is enjoyed by one person may not be a good fit for another, and this holds true for somatic exercise too. Luckily, there are many somatic workout options, so finding something that suits your needs and preferences shouldn’t be too challenging.
Some of the most popular and well-known somatic workouts are somatic yoga, somatic dance, and tai chi. These workouts are more mainstream and you can likely find group classes in your area that do these types of workouts.
The best somatic workout is one that allows you to connect your mind and body, release tension, and can help reduce stress. If you’re looking for something to burn a lot of calories or improve your cardiovascular abilities, then somatic workouts are probably not the right fit. That being said, they do have a plethora of mental and physical health benefits and regularly engaging in them can significantly improve your well-being.
What Are Somatic Workouts?
A somatic workout is done with the purpose of calming the nervous system, getting better connected with your body, and exploring the physical sensations of the body. It is also meant to increase and improve your range of motion, flexibility, posture, and alignment (1).
These workouts typically include slow and gentle movements such as various yoga poses, breathwork, and stretching. The movements help regulate the nervous system and loosen up the mind and body. There are various somatic workout practices that all have a slightly different approach but also all include slow and intentional body movements and a focus on the mind-body connection.
What Is the Difference Between Yoga and Somatic Exercises?
There are truly more similarities than differences between yoga and somatic exercise, but differences definitely exist. The main differences are in their origin and philosophies. Yoga originated in India and can be dated back thousands of years. It also has a strong spiritual connection and is deeply immersed in Indian culture. The intention of yoga is to connect the body, mind, and spirit and there are many physical postures incorporated into the practice.
Somatic exercise, on the other hand, is a more modern approach that was created through the culmination of many different philosophies and practices. This type of exercise combines psychological, neurological, and movement sciences. While one of the main purposes of somatic exercise is to connect with yourself on an emotional level, it can also be used for rehabilitation after injuries or to increase your body awareness and movement capabilities.
At the end of the day, both of these practices are meant to calm the body and improve overall health and well-being by encouraging deeper connections within yourself and a better understanding of your body.
What Is an Example of Somatic Workout for Beginners?
An example of a somatic practice that is well-known and widely practiced is the Alexander Technique. This practice encourages changing habitual patterns of posture and tension that may negatively impact your ability to move naturally without pain or restrictions. This practice has been found to be effective for people with lower-back and neck pain and is most commonly used for mediating common chronic pain conditions such as these (2).
Some of the movements that are included in the Alexander Technique are simple things such as sitting and standing, walking, and lying down. Yes, these are simple everyday somatic exercises for beginners, but doing them using the Alexander Technique involves focusing on natural movement and correct posture. While this may not seem like much of a workout, these seemingly simple movements are painful or challenging for many people.
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Do Somatic Workouts Work for Weight Loss?
Somatic workout may have a positive impact on your weight, but it should be used in combination with other things. These somatic workouts don’t burn a high amount of calories or work your cardiovascular system, but they can improve your mental health, and mobility, and relieve chronic pain. Being happier, pain-free, and more easily able to move makes it more likely that you’ll engage in activities and behaviors that could lead to weight loss.
For example, if you’re overweight and struggle with binge eating as a way of coping with emotions or don’t get up and move much due to chronic back pain, somatic workouts can help. They can help release stored trauma and this can help improve your mood and ability to cope with your feelings.
These workouts can also help relieve tension or improve posture, both of which could result in better mobility and a reduction in pain. Essentially, somatic workouts may encourage you to eat less and move more, which are both helpful practices for losing weight (3).
Read more: Somatic Massage: What Is Somatic Massage as a Type of Therapy?
What Are Somatic Exercises for Weight Loss?
Some of the best somatic exercises you can do to encourage weight loss involve a lot of movement or are incredibly focused on releasing tension that can help improve your mental health. If your body can manage it, somatic dance is a great way to work on improving your mental health, mobility, and body awareness. Somatic dance movement therapy (DMT) can help you connect with yourself on a deeper level and increase your desire to explore your own mobility and movement patterns. This motivation to move more is a great way to start a weight loss journey because the more you move, the more calories you burn. Somatic dance can also release tension and this encourages you to move more freely and easily (4) Some other somatic exercises for weight loss are those that are part of somatic yoga routines, in addition to walking with purpose and focusing on your balance and connection with the ground.
How Do I Start Somatic Workout?
Starting somatic exercise is quite easy as it doesn’t require any special equipment or advanced skills. You should start by deciding what type of somatic exercise you want to do. Some people prefer to start with Pilates at home while others find somatic dance to be a good fit for them. It’s a good idea to try different styles of somatic exercise and explore different somatic workout programs that are offered online or in your area.
FAQs
Do somatic workouts really work?
Somatic workouts can work very well for people who want to reduce pain, release tension, and feel less stressed. If you perform your chosen somatic workout correctly, you should experience some positive effects on your mental or physical health, maybe even both. It may take some time to see results.
Is massage a somatic practice?
Yes. While not all massages are somatic massages, there is such a thing as somatic massage and this has a variety of benefits. These massages work the body from the inside out and encourage the body to heal itself.
Is Pilates a somatic workout?
Pilates is not well known for being a somatic workout, but it shares many things with somatic workouts such as yoga. As with most somatic workouts, it focuses on the mind-body connection and general wellness. However, the purpose of Pilates is to improve strength, balance, and flexibility. This is done by repeating movements and working in a continuous flow.
Can you do somatic exercises in bed
Yes, there are many somatic exercises you can do in bed. They typically require very little time and aren’t meant to be painful or exhausting. Exercises such as child’s pose, cobra, and a seated twist are all great exercises you can do in bed.
Somatic Workout Benefits: Takeaways
There are many different types of somatic exercise programs and workouts and they all serve their own purposes. It’s difficult to say what the best somatic workout is because everyone has their own goals with somatic movement and a workout that’s great for someone who just wants to improve their mobility may not be as great for someone who has chronic back pain and wants to work on reducing this pain.
If you’re hoping to start doing somatic workouts, you should explore the various options by researching them and trying them. Listen to your body and see what you respond best to before you settle into a new somatic workout routine.
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SOURCES:
- Somatic Practices: Going Beyond the Classroom to Build Resilience and Gain New Insights (2020, liebertpub.com)
- Improvement in Automatic Postural Coordination Following Alexander Technique Lessons in a Person With Low Back Pain (2005, ncbi.nlm.nih.gov)
- Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men (2011, nejm.org)
- Somatic Knowledge The Body as Content and Methodology in Dance Education (2002, ereserve.library.utah.edu)
