{"id":90978,"date":"2026-04-22T07:23:09","date_gmt":"2026-04-22T07:23:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90978"},"modified":"2026-04-22T07:23:09","modified_gmt":"2026-04-22T07:23:09","slug":"what-is-somatic-yoga-techniques","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/","title":{"rendered":"What Are Somatic Yoga Techniques? A Guide to Mindful Movement"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#What_Are_the_4_Somatic_Practices\" >What Are the 4 Somatic Practices?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#Whats_the_Difference_Between_Somatic_Yoga_and_Regular_Yoga\" >What&#8217;s the Difference Between Somatic Yoga and Regular Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#What_Is_a_Somatic_Approach_to_Yoga\" >What Is a Somatic Approach to Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#What_Are_Some_Somatic_Yoga_Techniques\" >What Are Some Somatic Yoga Techniques?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#What_Is_an_Example_of_a_Somatic_Yoga_Exercise\" >What Is an Example of a Somatic Yoga Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#Is_tai_chi_a_somatic_exercise\" >Is tai chi a somatic exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#What_are_some_examples_of_somatic_therapy\" >What are some examples of somatic therapy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#Is_Pilates_a_somatic_practice\" >Is Pilates a somatic practice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#Is_yin_yoga_somatic\" >Is yin yoga somatic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#Can_you_lose_weight_doing_somatic_yoga\" >Can you lose weight doing somatic yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Somatic yoga techniques are gentle, yoga-based practices that are focused on internal body awareness and calming the nervous system through slow movement, breathing, and mindful attention (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=Somatic+yoga+techniques+&amp;ots=U3kR0bfFk_&amp;sig=Eg0-oGNz6oL4zwzpz0yV8HWR-Bw\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This article is for anyone who is looking for a softer, more mindful approach to yoga, whether you\u2019re a beginner, returning after a break, or simply wanting to move with more awareness rather than intensity.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Somatic_Yoga_Techniques\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of pushing the body into deep stretches or complex poses, these techniques emphasize sensing what\u2019s happening inside the body. Movements are often small and controlled, with pauses or longer holds that allow you to notice subtle changes in muscle tension and breath. The goal is usually to build body awareness and support natural tension release, rather than forcing flexibility or performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common examples include breath-led cat-cow, a body scan during savasana, slow pelvic tilts, and guided relaxation. When practiced regularly, <a href=\"https:\/\/betterme.world\/articles\/somatic-yoga-moves\/\">somatic yoga benefits<\/a> may include feeling more connected to your body, moving more comfortably, and developing a calmer, more sustainable relationship with movement and rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a closer look at some somatic yoga techniques.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_4_Somatic_Practices\"><\/span><b>What Are the 4 Somatic Practices?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic practices are methods that focus on developing awareness of the body from the inside out. The word somatic comes from the Greek word \u201csoma\u201d, which means the living body as experienced from within (<\/span><a href=\"https:\/\/feldenkraisinstitute.com.au\/wp-content\/uploads\/2019\/08\/What-Is-Somatics-Thomas-Hanna.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In yoga and movement traditions, somatic approaches emphasize sensing, feeling, and gradually retraining patterns of movement and tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Four widely recognized somatic practices include:<\/span><\/p>\n<ol>\n<li><b> Somatic Yoga<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Somatic yoga blends traditional yoga poses with slow, mindful movements and sensory awareness. Instead of focusing on achieving a perfect posture, practitioners pay attention to how muscles contract and release, how breath flows, and how the body responds moment by moment. Somatic yoga has been proven to improve quality of life, flexibility, and balance in cancer survivors (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/1534735419850627\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Movements in somatic yoga are usually small, slow, and repetitive. This pacing allows the nervous system to notice patterns of tension and gradually release them.<\/span><\/p>\n<ol start=\"2\">\n<li><b> Feldenkrais Method<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The Feldenkrais Method is a movement education system that uses gentle sequences to improve body awareness and coordination (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1155\/2015\/752160\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Participants perform slow, subtle movements while paying attention to comfort and efficiency. The aim is to help the body discover easier, more functional ways of moving.<\/span><\/p>\n<ol start=\"3\">\n<li><b> Alexander Technique<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The Alexander Technique focuses on posture and habitual movement patterns (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1742-1241.2011.02817.x\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Through guided awareness, people learn how to reduce unnecessary muscular effort, particularly in the neck, shoulders, and back. It\u2019s often used to improve everyday activities such as sitting, walking, and breathing. Research has shown the effectiveness of the Alexander Technique for chronic back pain (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1742-1241.2011.02817.x\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol start=\"4\">\n<li><b> Body Scan<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Body scans are widely used in mindfulness and somatic practices (<\/span><a href=\"https:\/\/iaap-journals.onlinelibrary.wiley.com\/doi\/abs\/10.1111\/aphw.12366\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). A person lies down or sits comfortably and brings attention to different parts of the body one at a time. The practice encourages noticing sensations such as warmth, tightness, or relaxation without trying to change them or passing judgment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These practices share a common goal: improving body awareness and helping people reconnect with how their bodies feel and move.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Somatic_Yoga_Techniques\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Banner-somatic-exercices1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_the_Difference_Between_Somatic_Yoga_and_Regular_Yoga\"><\/span><b>What&#8217;s the Difference Between Somatic Yoga and Regular Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At its core, the difference is quite simple: somatic yoga is about how your body feels, while regular yoga is often about how your body moves and looks in a pose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While they both share similar postures and breathing practices, they come from slightly different intentions. Traditional yoga classes often guide you through sequences of poses, which are known as asanas, that build strength, flexibility, and endurance (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1089\/acm.2009.0044\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Somatic yoga, on the other hand, invites you to slow down and turn your attention inward. <\/span>While some people may explore <a href=\"https:\/\/betterme.world\/articles\/somatic-yoga-for-weight-loss\/\">Somatic Yoga for weight loss<\/a>, its primary focus is usually body awareness, nervous system regulation, and moving with greater ease rather than high-intensity exercise.<\/p>\n<p><span style=\"font-weight: 400;\">One of the biggest shifts in somatic yoga is the focus on internal sensation. Instead of concentrating on alignment or achieving a \u201ccorrect\u201d shape, you start to tune into what\u2019s happening inside your body (<\/span><a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-031-87441-3_14\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interoception: noticing internal sensations such as your breath, heartbeat, or areas of tension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exteroception: awareness of external inputs like touch, temperature, or the environment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proprioception: sensing your body\u2019s position and movement in space<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This inward awareness helps you notice subtle changes, how muscles engage and release, how your balance shifts, or how your breath flows, creating a more personal and responsive way of moving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another key difference is the pace of movement. Somatic yoga is much slower than styles such as Vinyasa or power yoga. Movements are often small, gentle, and repeated, giving your body time to explore patterns without strain. This slower rhythm allows you to refine coordination and deepen your mind-body connection instead of moving quickly from one pose to the next.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s also a shift in mindset, from performance to exploration. In many yoga classes, it\u2019s easy to focus on achieving specific asanas or gradually working toward more challenging postures (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1360859225001767\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Somatic yoga adopts a different approach. It encourages curiosity, where the goal isn\u2019t to perform, but to notice. How something feels becomes more important than how it looks or how far you can go (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=Somatic+yoga+shifts+the+focus+inward,+encouraging+awareness+of+interoception+(the+ability+to+sense+internal+bodily+states+like+breath,+heartbeat,+or+tension)+and+proprioception+(the+sense+of+body+position+and+movement+in+space).&amp;ots=U3kR0bgIk0&amp;sig=3Z03td3UsuQ7idGRkGWa1Pk8vyc\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, these two approaches don\u2019t have to compete. In fact, they often complement each other beautifully. Many people find that combining traditional yoga with somatic techniques helps them move with greater awareness, ease, and intention, both on and off the mat.<\/span><\/p>\n<p><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-touch-therapy\/\"><em>What Is Somatic Touch Therapy? A Guide to Gentle, Body-Aware Practices<\/em><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Somatic_Approach_to_Yoga\"><\/span><b>What Is a Somatic Approach to Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A somatic approach to yoga means practicing yoga with a focus on sensing and understanding the body from within. Somatic yoga works gently with the nervous system, the body\u2019s communication network that controls movement, breathing, heart rate, and stress responses (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1089\/ict.2025.28107.hs\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). When you experience tension, distress, or repetitive movement patterns, the nervous system can become \u201cstuck\u201d in a heightened state, making muscles tight, breathing shallow, and the body tense.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of treating yoga purely as exercise or stretching, a somatic perspective views movement as a conversation with the nervous system, using gentle awareness, slow motion, and mindful breath to encourage relaxation, release, and natural ease in the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Key principles of a somatic approach include (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=Somatic+yoga+techniques+&amp;ots=U3kR0bfFk_&amp;sig=Eg0-oGNz6oL4zwzpz0yV8HWR-Bw\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Mindful attention to sensation: <\/b><span style=\"font-weight: 400;\">Somatic yoga emphasizes noticing sensations before adding effort. This might mean moving slowly into a pose and pausing to feel how your body feels. The practice encourages adjusting movements based on sensations, focusing on listening to your body rather than pushing through discomfort.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Micro-movements: <\/b><span style=\"font-weight: 400;\">Movements are soft, slow, and often repeated in small ranges. This allows the body to explore how it organizes motion, which helps you uncover subtle patterns of tension and release.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breath-centered practice: <\/b><span style=\"font-weight: 400;\">Breath is central to somatic yoga. Slow, mindful breathing guides movement, encourages relaxation, and helps create a smooth, natural rhythm throughout the practice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Integration and rest: <\/b><span style=\"font-weight: 400;\">Resting positions, such as savasana, are woven throughout the session. These pauses give the nervous system time to absorb changes, helping the body integrate new patterns of ease and movement.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Somatic_Yoga_Techniques\"><\/span><b>What Are Some Somatic Yoga Techniques?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic yoga techniques involve slow, mindful movements that help bring attention to muscle tension, breathing patterns, and body awareness (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=Somatic+yoga+techniques+&amp;ots=U3kR0bfFk_&amp;sig=Eg0-oGNz6oL4zwzpz0yV8HWR-Bw\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). These gentle practices have been shown to support comfort, relaxation, and better sleep, and may also help manage mild pain or tension (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12671-023-02149-w\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2020.620381\/full\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/karger.com\/pps\/article-abstract\/31\/1-4\/373\/280893\"><span style=\"font-weight: 400;\">13)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Important: If you have chronic pain, ongoing symptoms, or any medical condition, always speak to a healthcare provider before you start somatic yoga. They can help determine whether these practices are safe for you and offer guidance tailored to your individual needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some commonly practiced techniques include the following:\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Cat-cow:<\/b> Cat-cow is a familiar yoga movement, but in somatic yoga, it\u2019s performed very slowly. This <a href=\"https:\/\/betterme.world\/articles\/somatic-flexibility-technique-2\/\">somatic flexibility technique<\/a> helps the body move more comfortably while improving awareness of tension and release.<span style=\"font-weight: 400;\">\u00a0The practitioner synchronizes each small movement of the spine with the breath. Instead of exaggerating the arch and curve of the back, the movement is subtle and controlled. This approach helps the spine move comfortably and has also been shown in research to support reduced back tension and improved spinal mobility.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Bridge pose:<\/b><span style=\"font-weight: 400;\"> In a somatic variation of bridge pose, the lift of the hips is slow, incremental, and mindful, with attention on engaging the glutes and core while maintaining ease in the lower back. The pose can be repeated in small movements, allowing the body to sense alignment, release tension, and strengthen postural awareness without strain.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Body scan: <\/b><span style=\"font-weight: 400;\">A body scan is a guided exercise where attention is systematically brought to different parts of the body, noticing sensations without trying to change them. This technique helps the practitioner release tension, regulate the nervous system, and deepen body awareness, and is often practiced lying down in Savasana or while seated comfortably.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Somatic_Yoga_Techniques\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Example_of_a_Somatic_Yoga_Exercise\"><\/span><b>What Is an Example of a Somatic Yoga Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A simple and highly effective beginner somatic yoga exercise is the body scan (<\/span><a href=\"https:\/\/iaap-journals.onlinelibrary.wiley.com\/doi\/abs\/10.1111\/aphw.12366\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This practice helps bring awareness to the whole body, encourages subtle relaxation, and supports nervous system regulation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step-by-step example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie comfortably on your back or sit in a supported, relaxed position with your eyes closed or maintaining a soft gaze.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a few slow, mindful breaths, noticing how your body feels in contact with the floor or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin at your feet, bringing your attention to any sensations, tingling, warmth, pressure, or ease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly move your awareness upward through your legs, hips, torso, arms, shoulders, neck, and head, pausing to notice subtle sensations in each area without any judgment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you notice tension or discomfort, simply observe it and allow your breath to encourage gentle release\u2014there\u2019s no need to \u201cfix\u201d anything.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete the scan with a few slow, deep breaths, noticing how your whole body feels as an integrated, connected system.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The focus of this exercise is awareness rather than effort. Practitioners are encouraged to move their attention slowly and mindfully, noticing sensations without judgment or trying to change them. Beginning the scan at the feet helps ground the body and provides a clear, structured path for building full-body awareness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practicing a body scan can help reduce tension and stress, improve awareness of posture and movement patterns, and enhance the mind-body connection (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/capr.12785\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12671-023-02149-w\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). It can also support a sense of calm, help regulate the nervous system, and make everyday movements feel more comfortable and effortless. Over time, regular practice may promote greater relaxation, focus, and overall bodily ease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind that everyone experiences their body differently, and there\u2019s no right or wrong way to feel during somatic yoga. Focusing on gentle awareness and these foundational tips can help you start your practice with confidence and ease. If you have any medical conditions, injuries, or mental health concerns, it\u2019s a good idea to check with a healthcare professional before you start. They can help ensure that somatic yoga is safe for you and provide guidance that\u2019s tailored to your individual needs.<\/span><\/p>\n<p><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-pilates-workout\/\"><em>Somatic Pilates Workout: A Gentle Approach to Body Awareness and Sustainable Movement<\/em><\/a><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_tai_chi_a_somatic_exercise\"><\/span><strong>Is tai chi a somatic exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, tai chi can be considered a form of somatic exercise as it emphasizes slow, mindful movements and internal awareness. As with somatic yoga, tai chi encourages attention to breathing, balance, and gentle movement (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3917559\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_some_examples_of_somatic_therapy\"><\/span><strong>What are some examples of somatic therapy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some examples of somatic therapy approaches include somatic experiencing (SE), sensorimotor psychotherapy, eye movement desensitization and reprocessing (EMDR), and certain movement-based therapies that focus on body awareness. These approaches are guided by trained professionals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_a_somatic_practice\"><\/span><strong>Is Pilates a somatic practice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates can include somatic elements as it emphasizes controlled movement and body awareness. However, many Pilates classes are more focused on strength and core stability than on the slow sensory exploration typical of somatic practices.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_yin_yoga_somatic\"><\/span><strong>Is yin yoga somatic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yin yoga shares some similarities with somatic yoga, particularly its slow pace and longer holds. However, yin yoga generally focuses on passive stretching of connective tissues, while somatic yoga often emphasizes small movements and active awareness of muscle engagement.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_weight_doing_somatic_yoga\"><\/span><strong>Can you lose weight doing somatic yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic yoga may contribute to overall physical and mental well-being, but it\u2019s usually not designed as a weight-loss workout. People who are interested in weight management often combine somatic yoga with other forms of physical activity and balanced nutrition.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_Somatic_Yoga_Techniques\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In summary, somatic yoga techniques offer a gentle approach to movement that prioritizes internal awareness, slow breathing, and mindful exploration of the body. Somatic yoga focuses less on performance and more on sensation, and practitioners can develop a deeper understanding of how their bodies move, rest, and respond to everyday activities. For many people, this approach creates a calmer, more attentive relationship with movement and well-being.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Somatic yoga techniques are gentle, yoga-based practices that are focused on internal body awareness and calming the nervous system through slow movement, breathing, and mindful attention (1). This article is for anyone who is looking for a softer, more mindful approach to yoga, whether you\u2019re a beginner, returning after a break, or simply wanting to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90988,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209,52],"tags":[],"coauthors":[45],"class_list":["post-90978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Are Somatic Yoga Techniques? A Guide to Mindful Movement - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover \u2605 WHAT IS SOMATIC YOGA TECHNIQUES \u27a4 for gentle, mindful movement. Learn all about how slow exercises and breathwork can support body awareness and relaxation.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Are Somatic Yoga Techniques? A Guide to Mindful Movement\" \/>\n<meta property=\"og:description\" content=\"Discover \u2605 WHAT IS SOMATIC YOGA TECHNIQUES \u27a4 for gentle, mindful movement. Learn all about how slow exercises and breathwork can support body awareness and relaxation.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/1175-what-is-somatic-yoga-techniques.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a\"},\"headline\":\"What Are Somatic Yoga Techniques? A Guide to Mindful Movement\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/\"},\"wordCount\":2062,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/1175-what-is-somatic-yoga-techniques.jpg\",\"articleSection\":[\"Somatic Exercises\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Somatic yoga techniques are gentle, yoga-based practices that are focused on internal body awareness and calming the nervous system through slow movement, breathing, and mindful attention (<\/span><a href=\\\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=Somatic+yoga+techniques+&amp;ots=U3kR0bfFk_&amp;sig=Eg0-oGNz6oL4zwzpz0yV8HWR-Bw\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This article is for anyone who is looking for a softer, more mindful approach to yoga, whether you\u2019re a beginner, returning after a break, or simply wanting to move with more awareness rather than intensity.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Instead of pushing the body into deep stretches or complex poses, these techniques emphasize sensing what\u2019s happening inside the body. Movements are often small and controlled, with pauses or longer holds that allow you to notice subtle changes in muscle tension and breath. The goal is usually to build body awareness and support natural tension release, rather than forcing flexibility or performance.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Common examples include breath-led cat-cow, a body scan during savasana, slow pelvic tilts, and guided relaxation. When practiced regularly, <a href=\\\"https:\/\/betterme.world\/articles\/somatic-yoga-moves\/\\\">somatic yoga benefits<\/a> may include feeling more connected to your body, moving more comfortably, and developing a calmer, more sustainable relationship with movement and rest.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's take a closer look at some somatic yoga techniques.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the 4 Somatic Practices?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic practices are methods that focus on developing awareness of the body from the inside out. The word somatic comes from the Greek word \u201csoma\u201d, which means the ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/\",\"url\":\"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/\",\"name\":\"What Are Somatic Yoga Techniques? 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Learn all about how slow exercises and breathwork can support body awareness and relaxation.","og_url":"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/1175-what-is-somatic-yoga-techniques.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a"},"headline":"What Are Somatic Yoga Techniques? A Guide to Mindful Movement","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/"},"wordCount":2062,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/1175-what-is-somatic-yoga-techniques.jpg","articleSection":["Somatic Exercises","Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Somatic yoga techniques are gentle, yoga-based practices that are focused on internal body awareness and calming the nervous system through slow movement, breathing, and mindful attention (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=Somatic+yoga+techniques+&amp;ots=U3kR0bfFk_&amp;sig=Eg0-oGNz6oL4zwzpz0yV8HWR-Bw\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This article is for anyone who is looking for a softer, more mindful approach to yoga, whether you\u2019re a beginner, returning after a break, or simply wanting to move with more awareness rather than intensity.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Instead of pushing the body into deep stretches or complex poses, these techniques emphasize sensing what\u2019s happening inside the body. Movements are often small and controlled, with pauses or longer holds that allow you to notice subtle changes in muscle tension and breath. The goal is usually to build body awareness and support natural tension release, rather than forcing flexibility or performance.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Common examples include breath-led cat-cow, a body scan during savasana, slow pelvic tilts, and guided relaxation. When practiced regularly, <a href=\"https:\/\/betterme.world\/articles\/somatic-yoga-moves\/\">somatic yoga benefits<\/a> may include feeling more connected to your body, moving more comfortably, and developing a calmer, more sustainable relationship with movement and rest.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's take a closer look at some somatic yoga techniques.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the 4 Somatic Practices?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Somatic practices are methods that focus on developing awareness of the body from the inside out. The word somatic comes from the Greek word \u201csoma\u201d, which means the ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/","url":"https:\/\/betterme.world\/articles\/what-is-somatic-yoga-techniques\/","name":"What Are Somatic Yoga Techniques? 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