Top 10 Somatic Yoga Exercises for Beginners:

Introduction

In the world we live in today, everyone is experiencing stress, tension, and discomfort in the body most of the time. Somatic yoga exercises are a subtle yet profound way back into the body and out of your stored tension; it is a relief. In contrast to the standard yoga exercises where great emphasis is placed on the flexibility of muscles and joints, somatic yoga is based on the concept of movement and paying attention to whatever is happening within the practitioner. It makes it relatively easy for newcomers to practice choreography because it is done without pressure and it is done slowly. Here, we will discuss 10 basic somatic yoga poses that are helpful for everyone who wants to develop a better sense of the body, decrease stress, as well as promote the usage of the body for greater overall health.

Table of Contents

1.Pelvic Tilts

The pelvic tilts are the basic somatic yoga exercises that help to rid of lower back and pelvic pain and to loosen the spine.

Pelvic Tilts-somatic yoga exercises

How to do it:

  • Stand on your back with your knees in the upright position and your feet on the floor.
  • Put your hands on your belly to be able to feel the motion.
  • Lean your buttocks upward while pushing your lower back toward the ground and then reverse to rounding your lower back.
  • Head down and try to be sensitive to your lower back and hips feeling them as you go down.
  • Repeat 8-10 times.

Benefits:

  • Releases lower back tension
  • Improves spinal flexibility
  • Enhances body awareness

2 Cat-Cow Stretch

It is also one of the most effective movements from traditional yoga I’ve found that is quite helpful for somatics, mobilising the spine as well as relaxing the muscle.It is a part helpful part of somatic yoga exercises.

Cat-Cow Stretch-somatic yoga exercises

How to do it:

  • Begin with the hands and the knees on a flat surface in a position known as a tabletop.
  • Breath in, as you raise your head, and along with that, the tailbone, to simultaneously create the Cow Pose.
  • Breath out as you curve your back, pulling your chin and the tailbone towards the floor (Cat Pose).
  • Stretch them slowly and synchronously by relating the breath to the move.
  • Repeat 8-10 times.

Benefits:

  • Reduces stress in the region of the spine and the shoulders
  • Provide improved cooperation of breath with movements.
  • It helps to become more flexible in the spinal region.

3. Somatic Arm Raises

This somatic yoga exercises deals with synchronising breath with movement and aiming at improving the range of shoulder motion.

Somatic Arm Raises-somatic yoga exercises

How to do it:

  • Lay flat on the floor, with the back part of the feet touching the ground and the head, legs and arms out straight.
  • Breathe in steadily and concurrently move one of the limbs in reverse motion, bending the elbow near it‘s ear.
  • Blow Outlow your right hand, bringing it back down to the side of your hips.
  • Perform the opposite side, deliberately.
  • Do 6-8 cycles on the affected side.

Benefits:

  • Improves shoulder mobility
  • It encourages relaxation through breath indulgence.
  • Improves collaboration andvisibility.

4. Somatic Neck Releases

This easy somatic yoga exercises assists in the loosening of the muscles on the neck and shoulders, which are the most sensitive areas that the stress usually attacks.

Somatic Neck Releases-somatic yoga exercises

How to do it:

  • Prone or sitting position.
  • Lower your head to the side and turn your head so your ear is aligned with your shoulder.
  • Breathe here for a few seconds while you have the stretch along the opposite side of your neck.
  • Go back to the centre and reflect the same on the other side of the slogan.
  • They should do this with 4-6 repetitions on each side of the body.

Benefits:

  • Reduces neck and shoulder fatigue
  • Increases mobility in the neck
  • Encourages relaxation

5. Somatic Shoulder Rolls

This is a quite straightforward and quite useful exercise aimed at loosening the spinal muscles inside the shoulder girdle.

Somatic Shoulder Rolls-somatic yoga exercises

How to do it:

  • First, you need to choose the right position; either sitting or standing would do you well.
  • Breathe in and slowly circle your shoulder blades in forward upward backward and downward motions.
  • Say it 5-6 times and then change direction.
  • Walk gingerly and with your awareness directed to your shoulders.

Benefits:

  • Reduces shoulder tension
  • Increases the range of motion of the upper limbs
  • Enhances body awareness 

6.Knee Drops

The somatic yoga exercises helps in the easy movement of the hip and lower back muscles as a way of relieving the body tension.

Knee Drops-somatic yoga exercises

How to do it:

  • Sit with your back towards the side of a bed or couch and your legs stretched out in front of you.
  • Standing with your hands: It is recommended to have your arms relaxed at your sides, remain free or cross them in an inverted T position.
  • Bend one knee and then both knees towards one side while they remain over the ground.
  • Go back and do it on the right side in the same manner In this position, you need to move back and forth across the core while flipping over to the other side.
  • This exercise should be repeated on each side 6-8 times.

Benefits:

  • Increases hip and lumbar region flexibility
  • Relieves tension in the lower part of the body
  • Encourages relaxation

7.Somatic Breathing

This basic somatic yoga exercises brings together breath with the body and the mind, making it easy to reduce stress levels.

Somatic Breathing-somatic yoga exercises

How to do it:

  • Either lie on your back or sit down comfortably.
  • Stand with your hands one on the chest and the other on the lower abdomen.
  • Take a deep breath through your nose, concentrating on your diaphragm.
  • Let the air out of your lungs and watch your abdominal muscles relax.
  • This is done for 5 to 10 breaths, each time able to effectively focus on the sensations of breathing.

Benefits:

  • Reduces stress and anxiety
  • It helps enhance concentration, and with Dianetics, it brings awareness of the self.
  • Enhances lung capacity

 8.Leg Slides

The somatic yoga exercises is beneficial in improving coordination while also helping to ease stiffness on the hips and legs.

Leg Slides-somatic yoga exercises

How to do it:

  • Stretch yourself comfortably, lying on your back with your legs stretched.
  • Slowly drag one heel on the floor with your leg bent towards your hip with the knee touching the ground.
  • Lower your leg to the ground and switch with your other leg, then repeat the exercise.
  • Each of these exercises should be done 6–8 times on each side of the body.

Benefits:

  • Improves hip mobility
  • Strengthens the muscles of coordination and body proprioception.
  • Some of the effects of performing Pilates include:

9. Gentle Spinal Twists

This exercise helps to activate spinal mobility and depth and offers relaxation.

Gentle Spinal Twists-somatic yoga exercises

How to do it:

  • Sit with your buttocks on a bed or chair, resting your arms on the surface and your legs relaxed.
  • Stand with your arms hanging at your sides down to the floor, in a T-shape.
  • Lower down your right and left knees to one side while maintaining the parallel position, with your shoulders still touching the ground.
  • This should be done for a few breaths before returning to the centre and doing the same on the opposite side.
  • Make 4-6 sets of exercises on each side of the body.

Benefits:

  • Improves spinal mobility
  • Reduces fluid build-up in back and hip region
  • Encourages relaxation

10. Somatic Body Scan

This simple somatic yoga exercises used in mindfulness helps to relax and help the client become more aware of the physical body.

Somatic Body Scan-somatic yoga exercises

How to do it:

  • Lay yourself down as comfortably as possible and place both arms at your at your side.
  • Relax, dear: Just breathe through your nose and exhale with your mouth opened.
  • Aware yourself and gradually direct your attention from the lower part of the body to the head.
  • Control the breath and pay attention to any feelings of tension, embrace and let go of them.
  • Continue for 5-10 minutes.

Benefits:

  • Enhances body awareness
  • Promotes deep relaxation
  • Reduces stress and tension

 Conclusion

Somatic yoga exercises is the effective strategy that allows working on the engagement with the physical self as a beginner-level program. These ten easy exercises can be put into practice to have better flexibility, less stress, and a better feeling in your body. If you are quite a beginner to yoga or seeking an easy practice to come back to your body, somatic yoga is a great solution. Begin this course today and find out how somatic yoga exercises can enrich your life now. Somatic yoga exercises focus on gentle, mindful movements that enhance body awareness and release tension. These exercises are ideal for beginners seeking a deeper connection between mind and body. Incorporating somatic yoga exercises into your routine can improve flexibility, reduce stress, and promote relaxation

For more detail about somatic yoga exercises:

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