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- Herausgeber: John Wiley & Sons
- Kategorie: Ratgeber
- Sprache: Englisch
Reduce stress, relieve pain, and improve your overall health with somatic exercise
Are you ready to relax, feel, and move better? Do you want to reduce anxiety, eliminate stress, and release tension in a healthy and natural way? Then grab a copy of Somatic Exercise For Dummies and start healing yourself from within!
In the book, renowned yoga, meditation and Pilates teacher Kristin McGee explains how you can use somatic exercise to strengthen the mind-body connection through movement. In simple, straightforward terms, the author explains exactly what somatic exercise is, how to do it, and what it can help you achieve. Learn to use breathwork, yoga, dance, Qigong, assisted movement, and more to help you with everything from your posture to flexibility and inner calm.
You'll:
- Discover focused exercises for overcoming trauma, finding joy, and increasing your wellbeing
- Fight chronic pain and enhance physical wellness with safe, natural methods
- Find step-by-step instructions—with photos—to help you perform each movement correctly
Life is complicated. Wellness doesn't have to be! Get Somatic Exercise For Dummies to get started with one of the simplest, most effective, and fun ways to feel physically, mentally, emotionally, and spiritually better.
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Seitenzahl: 584
Veröffentlichungsjahr: 2025
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Somatic Exercises For Dummies®
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Table of Contents
Cover
Title Page
Copyright
Introduction
About Somatics
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Getting Acquainted with Somatic Basics
Chapter 1: Somatic Movement in a Nutshell
Understanding the Mind-Body Connection
Exercising the Somatic Way
Exploring the History of Somatic Exercises
Recognizing Why Somatic Exercise Is Useful
Looking at Current Trends
Chapter 2: Appreciating the Benefits of Somatic Exercises
Enhancing Self-Awareness
Deepening Emotional Balance
Easing Anxiety
Managing Stress
Expressing Anger
Supporting a Healthy Relationship with Food
Alleviating Chronic Pain
Increasing Flexibility and Mobility
Fostering Relaxation
Healing Trauma
Chapter 3: Preparing for Your Somatic Journey
Deciding Whether Somatic Exercise Is For You
Setting Goals
Knowing Where and When to Practice
Ensuring Your Safety
Gathering Tools and Equipment
Working with a Trainer or Going Solo
Part 2: Exploring Fundamental Somatic Practices
Chapter 4: Inhaling and Exhaling: Somatic Breathwork
Understanding How Somatic Breathing Works
Staying Safe
Trying Some Somatic Breathing Techniques
Coordinating Your Breath and Movement
Practicing Somatic Breath Therapy with a Therapist
Chapter 5: Step by Step: Somatic Movements
Releasing and Relaxing: Somatic Movement Fundamentals
Starting with Gentle Stretches
Enhancing Balance and Coordination
Incorporating Somatics for Pain Management and Relief
Dancing as Somatic Movement
Practicing Somatic Martial Arts
Trying Pilates Somatically
Practicing Yoga
Chapter 6: Other Somatic Practices
Practicing Standing Awareness
Body Scanning
Body Mapping
Rolfing
Emotional Freedom Techniques (EFT) (Tapping)
Practicing Proprioceptive Neuromuscular Facilitation (PNF)
Part 3: Integrating Somatic Exercises Into Daily Life
Chapter 7: Using Somatic Solutions for Stress Relief
Shaking It Off
Taming Your Tension
De-Stressing Daily
Busting a Move: Somatic Dance
Self-Hugging for Stress Relief
Enhancing Your Mental Focus
Chapter 8: Improving Your Posture and Flexibility with Somatic Exercises
Knowing the Value of Good Posture
Practicing Posture Awareness
Correcting Your Posture with Somatic Exercise
Improving Your Flexibility
Chapter 9: Enhancing Your Sleep with Somatic Techniques
Discovering the Value of Sleep
Recognizing Symptoms of Sleep Deprivation
Setting Yourself Up for Great Sleep
Using Somatic Techniques Before Bed
Addressing Sleep Issues Somatically
Part 4: Taking Your Somatic Practice to the Next Level
Chapter 10: Incorporating Meditation
Understanding Meditation at a Glance
Connecting Meditation with Somatic Practices
Setting Up Your Space
Grounding Yourself
Combining Meditation with Movement
Practicing Mindful Walking
Discovering Sitting Meditation
Using Meditation for Mindfulness and Focus
Feeling Calm and Collected: Inner Peace Practices
Chapter 11: Uncovering Advanced Techniques
The Alexander Technique
Body-Mind Centering
The Feldenkrais Method
Laban Movement Analysis (LMA)
The Trager Approach
Continuum Movement
Staying Safe
Chapter 12: Creating Somatic Flow Sequences
Designing Your Own Flow
Selecting Movements
Sequencing for Success
Adapting Flows for Different Times of the Day
Adapting Flows for Special Needs and Preferences
Integrating Somatic Flows into Your Daily Life
Part 5: Living a Somatic Lifestyle
Chapter 13: Addressing Specific Needs with Somatic Exercises
Relieving Hip Pain
Easing Shoulder Pain
Understanding and Alleviating Back Pain
Managing Knee Pain
Addressing Neck Pain
Handling Foot and Ankle Pain
Coping with Chronic Conditions
Improving Overall Mobility
Chapter 14: Incorporating Somatic Exercises into Your Fitness Routine
Combining Cardio and Somatic Exercises
Improving Efficiency and Form
Preventing Injury
Adding Somatic Elements to Strength Training
Using Somatic Exercises as a Warm-Up and Cool-Down
Creating a Balanced Workout Plan
Modifying Exercises for Accessibility
Chapter 15: Maintaining a Lifelong Somatic Practice
Setting Goals and Staying Motivated
Making Adjustments for Age
Accommodating Different Abilities
Maintaining Consistency and Motivation
Overcoming Common Challenges
Part 6: The Part of Tens
Chapter 16: Ten Common Misconceptions About Somatic Exercises
Somatics Is Only for People with Injuries or Chronic Pain
You Need to Be Flexible
They’re Just Stretches
They Don’t Build Strength or Fitness
You Need Special Equipment
They’re Too Easy to Be Useful
You Need a Class or Teacher to Practice
They Aren’t Scientifically Proven
They Aren’t Different from Yoga
Awareness Is Enough
Chapter 17: Ten Tips for Enhancing Your Somatic Experience
Create a Schedule
Track Your Progress
Do It with a Buddy
Use Apps and Other Helpful Technology
Celebrate Small Achievements
Work at Your Own Pace
Find Ways to Incorporate Somatics into Other Activities
See a Professional
Share Your Experience
Be Open to Surprises
Index
About the Author
Connect with Dummies
End User License Agreement
List of Tables
Chapter 14
TABLE 14-1 Cardio Activities That Blend Well with Somatic Exercises
TABLE 14-2 Somatic Exercises That Improve Form
TABLE 14-3 Somatic Warm-Up Techniques
TABLE 14-4 Somatic Cool-Down Techniques
List of Illustrations
Chapter 1
FIGURE 1-1: The author feeling lighter after a somatic movement session.
Chapter 2
FIGURE 2-1: Preparing for the Lion's Pose (a) and roaring like a lion (b) can h...
Chapter 3
FIGURE 3-1: Yoga mats come in a variety of materials.
FIGURE 3-2: Yoga blocks help you modify poses.
FIGURE 3-3: Yoga straps also help you modify poses.
FIGURE 3-4: A meditation cushion can help you feel more comfortable in seated y...
Chapter 4
FIGURE 4-1: The
Vishnu Mudra
is one option for blocking your nostrils during al...
FIGURE 4-2: A
vinyasa
-style yoga class is a good way to coordinate breath with ...
Chapter 5
FIGURE 5-1: Start the Seated Spinal Twist with legs extended.
FIGURE 5-2: Bend your right knee with your foot flat on the ground for the Seat...
FIGURE 5-3: Place your right hand near the small of your back.
FIGURE 5-4: Keep your left elbow outside of your knee while twisting to the rig...
FIGURE 5-5: Start the Arch and Curl by lying on your back. Keep your elbows wid...
FIGURE 5-6: Bring your elbows together while lifting your head.
FIGURE 5-7: The final resting position of the Arch and Curl.
FIGURE 5-8: Start on your back with knees bent to perform the iliopsoas release...
FIGURE 5-9: Place hands behind you your head with your elbows open t...
FIGURE 5-10: Lift your head and right leg up.
FIGURE 5-11: For Child’s Pose, start in a kneeling position.
FIGURE 5-12: Rest your head on the floor to fully feel the stretch of Child’s P...
FIGURE 5-13: For a more challenging stretch, try walking your arms out in front...
FIGURE 5-14: Lunges strengthen your legs and core.
FIGURE 5-15: Planks strengthen your core and shoulders.
FIGURE 5-16: The Mountain Pose (
tadasana
) is a wonderful way to become aware of...
Chapter 6
FIGURE 6-1: Body mapping can help you reconnect with your sense of self, reflec...
FIGURE 6-2: The nine main tapping points/meridians associated with EFT.
Chapter 7
FIGURE 7-1: Lion’s Roar Breath helps release built-up tension with a powerful e...
FIGURE 7-2: The Tree Pose grounds your body and mind through balance and focus....
FIGURE 7-3: The Mountain Pose builds stability and calm with a strong, centered...
FIGURE 7-4: A Seated Twist offers a simple way to release tension at your desk....
FIGURE 7-5: Cat-Cow at your desk brings breath and movement together to reduce ...
FIGURE 7-6: Alternate nostril breathing promotes calm through breath control an...
FIGURE 7-7: This supported Goddess Pose opens the chest and releases tension wi...
FIGURE 7-8: Legs-Up-The-Wall Pose is a calming, restorative posture that can he...
Chapter 8
FIGURE 8-1: Example of good (a) and poor (b) posture while sitting at a desk, s...
FIGURE 8-2: Demonstration of a person standing tall, with an open chest and pro...
FIGURE 8-3: Example of shoulder tension caused by poor posture.
FIGURE 8-4: The Cobra Pose strengthens your back and stretches your chest.
FIGURE 8-5: Tight back or hips? Try the Pigeon Pose.
FIGURE 8-6: Try stretching your hip flexors regularly to help with alignment.
FIGURE 8-7: Sure, you’ve heard of snow angels, but have you heard of Wall Angel...
FIGURE 8-8: The Bird Dog helps strengthen your core muscles.
FIGURE 8-9: Glute Bridges are great for your core and lower body.
FIGURE 8-10: Toe Taps may look simple, but they are effective.
FIGURE 8-11: You can modify the side plank by dropping your knees to the ground...
Chapter 9
FIGURE 9-1: The stages of sleep.
FIGURE 9-2: The Articulating Bridge helps release back and hip tightness.
FIGURE 9-3: Monkey around with the Banana Pose to loosen tension in your sides....
FIGURE 9-4: Quiet your mind and muscles with the Butterfly Pose.
FIGURE 9-5: When done correctly, Supine Twists feel sublime.
Chapter 10
FIGURE 10-1: Group meditation can build community and camaraderie.
FIGURE 10-2: Your meditation space can be anywhere you feel comfortable and at ...
FIGURE 10-3: Your self-care ritual may be simple or quite involved — whatever w...
Chapter 11
FIGURE 11-1: The Constructive Rest position.
FIGURE 11-2: You can practice spinal undulations from the Downward Dog position...
Chapter 12
FIGURE 12-1: Gently rotate your trunk in both directions, keeping your hips sta...
FIGURE 12-2: Slowly raise your arms to the sides.
FIGURE 12-3: The Arch and Flatten extension exercise engages your spine.
FIGURE 12-4: The Child's Pose is a good gradual step toward a standing position...
FIGURE 12-5: The Arch and Curl activates your core and releases tension in your...
FIGURE 12-6: The Back Lift activates your back muscles.
FIGURE 12-7: The Steeple Movement wakes up your obliques.
FIGURE 12-8: The Happy Baby helps your body relax.
FIGURE 12-9: The Supine Goddess Pose.
FIGURE 12-10: The Supine Twist.
FIGURE 12-11: The Downward-Facing Dog stretch.
FIGURE 12-12: The steps for the Sun Salutation.
FIGURE 12-13: The Hundreds is a common Pilates move.
FIGURE 12-14: The Articulating Bridge releases tightness.
FIGURE 12-15: The Banana Pose.
FIGURE 12-16: The Half Butterfly Pose.
FIGURE 12-17: Finish with your Legs-Up-The-Wall.
Chapter 13
FIGURE 13-1: Supine Figure Four stretch, focusing on the outer hip area and low...
FIGURE 13-2: Supine Cow Face Pose, targeting inner hip flexibility.
FIGURE 13-3: Supine Inner Hip Opener, promoting gentle inner hip release.
FIGURE 13-4: The Frog Pose, a powerful inner thigh stretch.
FIGURE 13-5: Seated Figure Four, targeting the outer hip in a seated position.
FIGURE 13-6: Ankle to Knee Pose, providing a deeper hip stretch for both hips s...
FIGURE 13-7: Half Hero Pose, lengthening the hip flexors and quadriceps.
FIGURE 13-8: Lizard Pose, an intense hip opener that targets the inner thigh an...
FIGURE 13-9: Standing Hip Flexor Stretch, targeting the hip flexors and quadric...
FIGURE 13-10: The Yogi Squat, a versatile movement for hip flexibility and stab...
FIGURE 13-11: Single-Leg Hip Bridge, building strength in the hips and glutes.
FIGURE 13-12: Goddess Squat, a powerful lower-body strengthener.
FIGURE 13-13: Warrior I, strengthening the hips, legs, and core.
FIGURE 13-14: Warrior II, a strengthening posture that stabilizes the hips and ...
FIGURE 13-15: Warrior III, an advanced balancing posture that strengthens the h...
FIGURE 13-16: The Upward-Facing Dog.
FIGURE 13-17: The Dead Bug helps strengthen your core and back.
FIGURE 13-18: The Modified Tree Pose.
Chapter 14
FIGURE 14-1: Band pull-aparts help activate your shoulders.
FIGURE 14-2: Fire hydrants are great for activating your hips, knees, and legs....
FIGURE 14-3: Monster walks are funny and fun!
FIGURE 14-4: Use a chair for balance while lunging.
Guide
Cover
Table of Contents
Title Page
Copyright
Begin Reading
Index
About the Author
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Somatic Exercises For Dummies®
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Introduction
Hi! I’m excited to share with you the basics of somatic exercise. Soma is the Greek word for body. Somatic exercise is about getting to know your body and what you can learn from it as you get to know it better. There are many different forms of somatic movements, ranging from breathwork to Pilates. This book covers somatic exercises and give you a brief overview on how somatic movement can benefit you on many levels.
The beauty of somatic exercise is that you don’t have to judge yourself. You’re the observer noticing what you discover as you move your body or practice. You'll learn how to slow down and allow things to come up. It’s like running your hands through a pile of sand at the beach and seeing what shells appear. You can look at each shell and see if it’s been chipped or is still in one piece, if it’s shiny or has lost some of its sheen. You’re sifting through the loose granular substance and examining parts of it that have been shaped through many years of experiences or waves washing over them. Our emotions and experiences are like the waves and each area of our body is like a shell. To examine things closer, we need to slow down and do a little digging.
About Somatics
Somatic movement explores many different ranges of motion. Somatic exercise starts with slowing down and listening to your breath and body before you begin to move. Somatic exercise provides a way to chip away at the armor, let the sand fall, and discover the various shapes underneath. You can improve on what you find; or you can work to repattern or reprogram ways that you move so you have more freedom in your body, which in turn can open more space in your mind.
You may see many exercises in this book that seem familiar or are performed in different environments or in other exercise modalities. The main thing to remember is that when you approach exercise “somatically,” you shift your focus entirely inward, tuning into the sensations of your body as you move, rather than worrying about external goals like building muscle or burning calories. This creates a more mindful, gentle practice, where the emphasis is on noticing and releasing subtle tension throughout the movement.
Here’s what makes somatic exercise unique:
Deep focus on internal sensations:
Instead of just going through the motions, you tune in to how your body feels with each movement — paying attention to any tightness or discomfort and allowing it to melt away.
Slow, intentional movements:
Somatic exercises tend to be slower, giving you the time to check in with your body’s response. It’s all about being present and aware with each step and each stretch.
Movement for the sake of movement:
There’s no pressure to hit specific targets, like lifting heavy weights or pushing yourself to the max. The goal is simply to move and connect with your body in a meaningful way.
Mind-body connection:
Somatic practices are about bringing your mind and body into harmony, directing your awareness to your body’s sensations, and truly feeling each moment as you move.
For example, consider a regular arm stretch — you might normally reach as far as you can. But in a somatic stretch, you extend your arm slowly and notice how your shoulder and upper arm feel, gently releasing any tightness as you move deeper into the stretch. It’s all about the experience, not the result.
This approach can apply to every movement you learn in this book!
About This Book
In this book, you become familiar with the various types of somatic exercise, including how you can learn them and incorporate them into your daily life. Some may resonate more than others, and this is the beauty of the book. You can experiment with and experience many kinds of somatic exercises.
This book guides you slowly, step by step, into the treasure house of somatics. You find out how to strengthen your mind and enlist it to unlock your body’s extraordinary potential. A sound body requires a sound mind, and I show you how to improve or regain the health and wholeness of both.
I know you’re busy, so I’ve organized this book in the easy-access way the Dummies series is known for. You may choose to read the book from cover to cover, or you may read any section or chapter as it calls to you. Whether you’re interested in becoming more flexible, more fit, less stressed, or more peaceful and joyful, this book contains all the good advice and practical exercises you need to get started.
I've endeavored to make this book relevant to busy people like you. Not all somatic movement needs to be therapeutic — you may just love to discover how good it feels to move just for the sake of moving. You don’t have to measure your progress by any external compass. You just get to grow at your own pace and in your own time and for no reason other than to get to know yourself better.
Foolish Assumptions
I know you’re no dummy! But if you’re a newbie to somatic exercises, I know you'll appreciate starting with the basics. You don't need prior knowledge of somatics to benefit from this book. You don’t need to be trained in anything to start. You can be any level and any age. You just need a willingness to be open to what’s been stored in your body.
If you do have some experience with somatics and want to understand the fundamentals more deeply, this book will also serve you well. For you, I provide detail and a fair amount of depth across the spectrum, but always in a clear and direct manner.
Icons Used in This Book
Throughout the book, you’ll notice little pictures in the margins. These icons point you to information that you may not want to forget or, in some cases, you may decide to skip over.
These tips point you toward helpful information that can make your somatic journey a little smoother.
When I point to information for you to remember, that means I think it’s worthwhile for you to pause and make a mental note of the information; it can help you down the road in your understanding and practice.
Please take note of all warnings. Somatics is safe, but injuries can and do happen, and I don’t want that to be your experience.
Beyond the Book
In addition to the book content, you can find valuable free material online. I provide you with a Cheat Sheet that addresses questions that may be first and foremost in your mind. Check out this book’s online Cheat Sheet by searching www.dummies.com for Somatic Exercises for Dummies Cheat Sheet.
You can also check out video clips online of many of the poses you learn in this book at www.kristinmcgee.com.
Where to Go from Here
Somatic Exercises For Dummies is both an introduction and a beginner’s reference. You can read the chapters one after the other and practice along, or you can dip into the book here and there, reading up on the subjects that currently interest you.
If you’re a newcomer to somatics, I recommend that you spend some time with the table of contents and leaf through the book to get a general sense of how I have structured and approached the material. You probably want to begin your reading with the first two chapters, which give you a picture of the somatics landscape.
If you aren’t new to somatics and you want a refresher course, you can also use this book as a reliable guide in answering your questions. Perusing the table of contents is a good starting point for you as well. You may find yourself gravitating to later chapters that zero in on specific categories of postures, or exercises and routines for specific needs, or ways to custom-design a personal practice. And of course, the index is always useful to locate specific information on any topic of interest.
Whether you’re completely new to this practice or already familiar with its benefits, you’re in the right place. This book guides you through each aspect of somatics exercises so you can confidently design flows that nurture your body, refresh your mind, and support your well-being.
Okay, then, are you ready to change your relationship to your body? Let's get started!
Part 1
Getting Acquainted with Somatic Basics
IN THIS PART …
Learning all about somatic exercises.
Understanding the benefits of somatic exercises.
Guiding your somatic practice to fit your personal needs.
Chapter 1
Somatic Movement in a Nutshell
IN THIS CHAPTER
Understanding the purpose of somatic exercise
Recognizing the mind-body connection
Realizing how somatic exercises are different from other movements
Looking at the current and upcoming trends
We all hold many amazing memories in our bodies. We also hold on to traumatic events and experiences that may be holding us back from living our best lives. Through somatic movement, you can unlock things that are stored and start to process events that you may not realize are creating unhealthy patterns and thoughts.
Somatic exercise is a form of exercise that uses the mind-body connection to discover things about ourselves and release physical and emotional tension. I like to think of somatic exercise as a “work in” as opposed to a workout. Somatic exercise is movement for the sake of movement, not for an external result. With somatic exercise, you are not concerned with an outcome or a result. You are instead looking to connect with your body in a way that makes it safe to process things that may be stored inside.
Soma refers to the living body, as indicated by Thomas Hannah, a pioneer in the somatic field.
Somatic movement requires a certain kind of patience and focus. The goal is to be fully in touch with your body, mind, and breath as you practice somatic exercises.
Understanding the Mind-Body Connection
Our bodies and minds are connected. When something happens to us mentally or emotionally, it’s often stored physically. We may not even realize it at the time and then may create movement patterns based around the trauma.
Have you ever been thinking about something and notice that your shoulders are up to your ears? Or have you ever been moving your body and the next thing you know you’ve completely spaced out? So often in life we are thinking or moving, but not in the moment. I see people at the gym on the treadmill, watching television or listening to music; or some are on a stationary bike reading a book or magazine. It’s impossible to be fully connected to what your body is doing when you are multitasking.
Somatic movement is the opposite of multitasking. Instead, you connect your mind and your body and pay attention to how the two are united in the same task. When we are mindful of what we are doing and present in the moment, it’s miraculous how time moves differently. Many call it a flow state. You are so all in on what you are doing that you lose sense of anything else. You are in the flow, and nothing gets in your way.
Finding that mind-body connection can tune you into all aspects of your life. It takes practice and somatic movement can help you get better and stay in that zone more often.
Exercising the Somatic Way
The concept behind somatic exercise isn’t too complex. As human beings, though, we are programmed to be “doing” as opposed to “being.” Because of this, learning to slow down and listen intently to our bodies can be challenging.
There isn’t an external goal when it comes to somatic movement. Yes, you will notice the benefits. Maybe you’ll be stressed or you'll lose a little weight, or reduce pain, or feel better. But you’re not doing somatic exercises for that reason. You’re moving your body in a way that feels good and helps you understand yourself better. Focusing on the mind-body connection is the ultimate goal of somatic movement. Through this process, you will experience some incredible breakthroughs and results. The first goal isn’t the result, but you will inevitably see changes as you put in the work to get to know yourself better.
Somatic exercise is a body-based practice that involves noticing what you are sensing. As you start using your senses as you move, you'll start to release tension. You'll find ways of freeing up space. You'll connect to your breath. The goal, if there is one, is to become at home in your body.
You can practice somatic exercises on your own or with a trained somatic therapist. You can work on body awareness and connection using titration, pendulation, breathwork, and grounding exercises:
Titration
involves gradually and carefully exploring traumatic experiences by working with small pieces at a time to avoid getting overwhelmed.
Pendulation
involves moving between two sensations — safety and discomfort, or expansion and contraction — so that you can slowly release these in a balanced way.
Breathwork
combines conscious breathing techniques with body awareness. The goal is to enable physical, mental, and emotional well-being. You learn to use your breath as a powerful tool to release tension, promote self-awareness, and foster a deep connection with oneself.
Grounding exercises
root you in the present moment, helping to deregulate the central nervous system. When you focus on your body’s contact with the floor or with the Earth, you are able to be in the moment and calm yourself.
HOW SOMATICS HELPED ME
I struggled for many years to feel at home in my body. I remember in my early teen years I was uncomfortable with the signals my body was giving me as I entered puberty. I started controlling what I was eating and lost quite a bit of weight. I was borderline anorexic, and my parents were unfamiliar with what was happening. I went to a counselor and surprisingly she gave me a workout VHS tape to bring home and start moving my body. She wanted me to start eating healthier and gain an appreciation for how my body moved and supported me at the same time. I wasn’t doing the at-home workouts for an external result; rather she wanted me to feel myself from the inside and appreciate my body for how it could move and breathe and nourish itself. Eating disorders of any kind involve losing a valuable connection between the conscious mind and the physical self. Somatic movement and exercise help foster the mind/body connection.
This was my first experience with somatic movement. Thank goodness I realized how important it was to eat healthy, and I got back to a normal weight. I was also a dancer and in dance we’d look in the mirror and compare ourselves. When I went to college, I fell back briefly into the trap of punishing my body by restricting and then overeating. I lost track of feeling myself from the inside and cherishing what my body could do for me.
At this point, I discovered yoga, and it honestly changed my life. I started going to the local yoga studio near me in the East Village every day. I started to feel more connected to myself than ever before. I cried often in Savasana (the final relaxation posture at the end of a yoga class to soak in the effects of the practice) as I let go of my harsh inner critic. I learned to listed to my natural hunger cues and trust that my body knew what it needed. I tapped into my breath and found healthier ways to cope and manage my anxiety. Yoga helped me activate my parasympathetic nervous system so I could get out of flight or fight mode and relax. Somatic movement like yoga saved my life. This may sound dramatic, but I honestly think had I not discovered yoga (which then opened up the door to many other forms of somatic exercises), I wouldn’t be the person I am today. See Figure 1-1.
Photograph by Guen Egan
FIGURE 1-1: The author feeling lighter after a somatic movement session.
Calming vs activating the nervous system
Somatic movement has a calming effect on the nervous system. The stress of many people's daily lives has led them to be more reactive and living in fight-or-flight mode constantly. This can lead to illness and disease. It’s important to find things that can help you tap into a heightened state. Somatic exercise activates the parasympathetic (rest and digest) nervous system. When you move in a mindful way and incorporate deep breathing, you allow your body to settle down. It’s not easy to constantly be on high alert. Many people need a way to relax and release.
Yoga, meditation, Pilates, walking in nature, Tai Chi, and dance are all forms of somatic movement. They allow you to connect with yourself and your senses.
Differentiating somatic work from other exercises and treatments
There are, of course, other ways to calm the nervous system, such as listening to classical music, talking to a friend, or reading a good book. The difference between somatic movement and other treatments is that you use your body to process your emotions first, instead of your mind. People often try to “think” their way out of a stressed state or an anxious mood. Soma means “of the body” and, in somatics, you start with your body and let it guide you to a better state. You move with purpose and connectedness. As you connect your mind and body, you can start to unravel what's putting you on high alert.
Psychotherapy
Talk therapy is the basis of psychotherapy, but in somatic therapy, the body is the starting point. Instead of talking through your issues, you become aware of bodily sensations and learn to feel safe in your body so you can achieve healing. You can explore your thoughts, emotions, and memories more easily when your body is aware and you’re tapping into the areas where you’ve held tension and tightness due to certain experiences. Somatic exercise can certainly be a nice complement to talk therapy, but they are not the same thing.
Massage
Somatic massage focuses on the mind-body connection to help improve overall well-being. It can help you become more in tune with your body and understand how and where you store difficult memories or experiences. In addition, it can relieve tension, pain, and stress and can improve circulation. A somatic massage may include effleurage (long gliding strokes), petrissage (kneading movements), tapotement (percussive tapping), and friction (pressure applied to certain areas), deep touch, light touch compression, light shaking, and assisted stretching. During a session you may feel yourself yawning, shaking, laughing, crying or letting go of stored trauma.
A regular massage is where you go in and have your sore muscles rubbed. Although it can also be very beneficial, it is much different than a somatic massage.
Working out
When you’re working out, you usually have an external goal you want to accomplish. You may want to build muscle, lose weight, or train for a specific sport or event. Somatic exercises, on the other hand, focus on the body’s internal sensations, perceptions, and experiences. You can perform any workout or sport with a somatic approach as long as you’re emphasizing the connection between the physical sensations and your emotional and mental state. Most workouts focus on the physical. Somatic movements have you “working in” as much as you’re “working out.”
Exploring the History of Somatic Exercises
Somatic exercises can be traced back to ancient Eastern practices as well as the work of philosophers and teachers in the late 19th and 20th centuries. Many somatic practices draw from Eastern healing practices such as Tai Chi, yoga, meditation, and breathwork. These ancient techniques were used as teachers developed practices that used a body-based approach to learning.
Ancient yogis were always using their bodies as tools to explore and refine their minds. They used breathwork and postures to gain a deeper understanding of and access to their consciousness. The yoga philosophy views the mind and body as interconnected, not separate. Yoga asanas (postures) and breathwork are used to cultivate awareness of sensations that can help quiet the mind and focus attention inward. In the late 19th and 20th centuries, philosophers and teachers developed practices that use a body-based approach to learning.
Thomas Hanna, a philosopher and educator, coined the term somatics in the 1970s. His belief was that many ailments were caused by a disconnect between the mind and the body. He found that focusing on the body movement, education and mindfulness could improve physical and mental health. He called his work Hanna Somatic Education and said that many negative health effects could be due to sensory-motor amnesia.
Other pioneers in the world of somatic movement include:
Frederick Matthias Alexander
was an actor who created the Alexander Technique after losing his voice and linking it to poor posture and bad habits. His technique helps people release tension in their muscles and change harmful habits.
Dr. Moshé Feldenkrais
developed the Feldenkrais Method, which is a somatic system of movement he developed after combining his martial arts and relaxation techniques. He believed that thoughts, feelings, and movement are related and can influence each other.
Ida Pauline Rolf
received her PhD in biochemistry and later went on to do more research in organic chemistry. Her drive came from trying to find solutions to her own health problems and discovered that proper alignment, physiologic function, and anatomical structure are the basis of many healing methods. She created a system of hands-on deep work (called “Rolfing”) on the fascia and the muscles to rebalance the body.
Dr. Milton Trager
developed the Trager Approach, which is a somatic movement technique that uses gentle touch and movement to improve joint mobility and release physical and mental patterns.
Mentastics
is the term for his active movements that the client does after they have work done to them by a practitioner on a table. His approach is based on his idea that a physical change can follow a change in mindset.
Bonnie Bainbridge Cohen
created body-mind centering, which explores movement and consciousness through a combination of movement, anatomy and touch.
From the ancient yogis to the dancers, actors, PhDs, and more, somatic movement has been developed by many people and practices. It all comes from the same place — a union of the mind and body.
Recognizing Why Somatic Exercise Is Useful
By now you realize that somatic exercise can help you become more aware of your body and mind and the connection between the two. Somatic exercise can help you physically and mentally. It has myriad benefits, including these:
Somatic movement relieves stress by helping you focus on how your thoughts affect you and what sensations are happening in your body. You can understand what you need and manage your response to stress so you become more responsive and less reactive.
Somatic movement can help with pain relief through gentle movement and mindful awareness.
Somatic movement can help improve posture and strengthen and realign muscles.
Somatic movement can help you achieve better balance, mobility, and flexibility.
Somatic movement can help you process stuck tension and memories and help you learn more efficient and effective ways of moving. You can also become more aware and in touch with your body, so you have a better sense of your emotions.
Somatic movement can lead to pain reduction, increased mobility, and stress management and relief. You’ll find you have reduced stress and less anxiety, depression, and other mental health issues as you develop a better relationship with yourself and connect your mind and body. You can also work on healing deep-seated trauma by releasing muscular tension and issues you have stored in your body.
Somatic movement helps you tune into your body's wisdom. You’ll cultivate awareness of physical sensations and your emotional state. You’ll learn to listen and understand what your body is telling you.
Somatic movement can help support personal growth and enhance your emotional well-being. As you discover what your body is telling you, you also recognize what it does for you. You can work with your body and mind to grow to new levels.
The bottom line is that you can find a deeper connection to your body. This is what helped me heal so much when I had an eating disorder and especially when I would slip back into unhealthy eating patterns. You'll begin to get a better understanding of your physical needs, and you'll listen to your body on a deeper level. You'll recognize its true hunger cues, rest cures, when you’re pushing too far outside of your comfort zone, and when you may need to give yourself a bit more motivation.
Looking at Current Trends
Somatic practices have become increasingly popular in the Western world over the last 50 years. They are taught in many programs and used by professionals (including medical and physical therapists) to help with pain relief and trauma recovery.
Somatic yoga has become increasingly popular. Somatic yoga differs from regular yoga in that it focuses on the internal experience of the body and less on external alignment. Somatic yoga takes a more intuitive approach; it helps you move with the flow of energy in your body. Somatic yoga has no end result or peak pose to achieve. It can help you connect with your emotions and release trauma. People turn more to somatic yoga because of its deeper benefits.
Somatic healing modalities are also on the rise. People want to take care of themselves and move in a way that does not add more stress to their lives. Some people who are very active are turning to somatic movement for recovery. Others who are inactive find somatic movement as a great entry point to move in a mindful way that promotes health and balance. They use somatic movement to stay injury-free and carry it into anything else they choose to do.
Some other cool new trends include using virtual reality and biofeedback to improve the outcomes of somatic therapy. Neuroimaging and biomarkers can lead to more personalized somatic intervention. Generative somatics integrates trauma healing at the individual and systemic levels.
Somatic dance has also become quite popular. Group dance gatherings are becoming a popular wellness practice in many arenas. I think with the rising trend of sober outings, somatic dance is a wonderful outlet for people to come together. Somatic dance is also great on your own and is a way to unwind at the end of the day, instead of grabbing a drink.
Combining somatic movement with other workouts is also becoming popular. If you’re focusing on mobility, body awareness, and alignment, somatic exercise is great before a workout. It can enhance movement efficiency and help reduce your risk of injury. After a workout, somatic movement can help you recover and release tension and return to a state of calm and awareness. It’s like having a Savasana at the end of every workout.
Somatic exercises will continue to gain popularity because they are effective tools for holistic well-being. It isn’t expensive to start and you only need your mind and body and a willingness to get to know yourself better. You can choose from many styles of yoga and Pilates, go to a Feldenkrais practitioner, try the Alexander Technique, practice Tai Chi, or start with a book like this one!
Chapter 2
Appreciating the Benefits of Somatic Exercises
IN THIS CHAPTER
Building proprioception
Becoming aware of your inner emotional wellness
Releasing anxiety and staying in the present
Expressing anger healthily
Staying mobile and fit as you age
Somatic exercises can have such a profound effect on your life because they enhance how your mind and body connects. Soma is the Greek term for body. Your body stores everything you’ve experienced, and you can’t find out what it’s storing until you do a deep dive physically into your body. That’s where somatic exercises come in. They can help you uncover tension and unhealed experiences your body is holding, and then release trauma on an internal level.
Sometimes, simply just becoming conscious of what you’re keeping in can be challenging. Only when you start to move and breathe in a way that gets you into your body and out of your head, can you actually be aware of how and where you harbor tension. You feel better because you aren’t walking around unaware of what’s weighing you down.
In this chapter, I show you how somatic exercises can help in so many ways. When you participate in somatic exercises, you deepen your emotional balance, ease your anxiety, manage stress, and release your anger. Practicing somatic exercises on a regular basis can also help you manage your relationship with food, alleviate chronic pain, increase flexibility and mobility, foster relaxation, and heal trauma.
Our inner worlds are so rich and wonderful, it’s time we start to explore them more!
Before diving into any of these practices, consider checking with your doctor. Creating a safe, supportive space allows you to move freely and feel prepared for any physical or emotional release that may arise as you explore deeper layers of your somatic journey.
Enhancing Self-Awareness
How often do you walk around thinking about how you’re holding your head? How often do you sit and think about your posture? On most days, you probably go about your activities without being aware of how you move or hold yourself. On the surface, lack of body awareness may not seem like a big deal, but it is. Knowing where your body is in space is called proprioception. Proprioception also closely ties into how your body stores trauma.
When you experience trauma — whether physical, emotional, or psychological — your body sometimes creates areas of tension or disconnection to protect you from the pain. A big benefit of somatic exercises is that they can help you improve your proprioception and help you bring these unconscious patterns to the surface, allowing you to release stored trauma and regain a sense of presence and ease in your body. Somatic exercises such as yoga, dance, and breathwork are naturally proprioceptive and can help you become more aware of what may be debilitating you.
Proprioception worsens as we age. Over time, we lose awareness of areas of tension and how we hold ourselves, leading to restricted or imbalanced movement patterns and possible injuries. However, practicing somatics can slow this decline.
Many people aren’t concerned with proprioception unless they engage in physical activities that require them to focus on where their bodies are in space. For example, some professional athletes work to improve their proprioception because their performance depends on it. Professional gymnast Simone Biles had a temporary case of “twisties” (a phenomenon where gymnasts suddenly lose their proprioception), which prevented her from competing in the 2021 Olympics. Her coach said in order to overcome the twisties and improve her well-being and performance, she had to know herself better and set boundaries. She listened to him, worked with him and others to heal and train, and regained her proprioception and — eventually — her ability to compete. This turned out to be a career and life-saving decision; she went on to win four medals in the 2024 Olympics.
Whether you’re going for the gold or just trying to cope with daily life, it's smart to become more aware of where your body is in space and how you can move it. It’s really quite fun to explore how our bodies move in space and to become more self-aware of how we move in our daily lives.
Try this exercise to improve your proprioception:
Stand with your feet hip-width distance apart and place your hands on your hips.
Shift your weight onto your right foot and lift your left foot off the ground a few inches.
Hold this position for up to 30 seconds and then switch sides.
Repeat this process two to three times.
Tai Chi is a form of somatic exercise that is incredible for proprioception because of its continuous, slow circular movements while weight shifting. For more about Tai Chi, check out T'ai Chi For Dummies by Therese Iknoian.
BEING MINDFUL IS POWERFUL
When you listen to your body, it gives you information and insight that you would never tap into otherwise. At the gym, I often see people running on a treadmill while watching television or riding a bike while reading a book or magazine. They do get some benefit from raising their heart rates and breaking a sweat, but afterwards I can’t imagine they gained much insight about themselves. Of course, it is okay to want to tune out the world or distract yourself from what your body is feeling on occasion, but in the long run, mindful somatic movement will empower you to connect on a deeper level. You may end up finding yourself running to no music and just listening to your breath. Or taking your bike ride outdoors in nature to feel the fresh air on your skin and take in the view. With mindfulness comes power.
Deepening Emotional Balance
Pro tip: No one ever calms down after someone tells them to calm down. To learn how to calm and self soothe, you need to get in touch with your emotions and connect with how they make you feel physically and mentally. A great benefit of somatic exercise is that it can help you do just that. Somatic exercise deepens your emotional balance by teaching you how to cope with difficult feelings — some of which you may not even be aware. Have you ever noticed that when you’re walking around with chronic discomfort or pain, like a sore back or tense shoulders, you’re extra crabby or have less patience? That stored trauma becomes physical tension, which then affects your mental state. It’s a cycle — but luckily, somatic exercise can help you break it.
As you learn to identify where you tend to hold tension and then release that physical stress by using somatic exercise, you can feel more emotionally balanced.
For example, I often clench my jaw. I’ve had to wear a nightguard for years because I have so much tightness in my jaw and mouth. However, once I started doing more somatic breathwork, I found I clenched my jaw and grinded my teeth less at night.
The more you practice somatic exercises, the better you become at maintaining your emotional balance. You can see your emotions for what they are and not get carried away by them. One of my favorite Pema Chodron quotes is, “You are the sky. Everything else is just the weather.”
Often times, people aren’t present enough to their experiences. Somatic exercise helps you fully experience your life and emotions instead of pushing them away. Taking time each day to connect with yourself through somatic work can really benefit your emotional state.
Easing Anxiety
Somatic movement promotes mind-body awareness, which is a powerful tool for reducing anxiety. Anxiety often stems from worrying about the future or fixating on things beyond your control. When you feel anxious, your body tenses up, and your mind races to try and manage things that may not even be happening yet.
One of the biggest benefits of somatic exercise is its ability to ground you in the present moment. By focusing on what’s happening right now — like how your body moves and how you’re breathing — you can shift your focus away from anxious thoughts about the future. Personally, I’ve found when I ground myself in the present through somatic exercise like yoga, that I can let go of what I can’t control and focus on the here and now. Once I do that, I feel my body relax.
When you practice somatic exercise, you also train your nervous system to release tension instead of wind up. The more often you practice breathwork or other somatic techniques, the easier it is to tap into deep breathing and relaxation when things feel out of control. By focusing inward, you also allow yourself time and space to figure out what causes you anxiety, which is different for everyone. This helps you discover what causes you stress and how you can manage or avoid those triggers.
Breathwork is a collection of breathing practices that can help you manage your mental, emotional, or physical state. It can be used to improve your health and well-being, and can be practiced anywhere, anytime.
Everyone is different, and not all somatic exercises work the same for all. Find your jam! Not everyone loves yoga. You may prefer Tai Chi or breathwork, or you may enjoy Pilates. Or maybe you like casual movements you can fit into your everyday routine, like turning walking into a somatic exercise by paying attention to your footfalls and your breath.
As you get to know yourself better through somatic exercise, you’ll discover an entire arsenal of tools that can help you stay mindful and present. In the present moment, you’ll no longer be anxious about the future or ruminating about events from the past. Somatic exercises provide a way to tap into your body’s innate ability to relax and let go.
A simple way to release anxiety quickly is through a somatic exercise called progressive muscle relaxation:
Find a comfortable sitting or standing position.
Tense your feet as you inhale, then release the tension as you exhale.
Work your way up your body, tensing and releasing all parts until you end at your head. Be sure to take slow, deep breaths as you inhale.
When I get to my face, I like to squeeze all of the muscles on my face all at once, and then release.
Managing Stress
Let’s face it: We live in a very stressful world. All people are fighting their own inner battles while dealing with the stress of trying to make ends meet, taking care of themselves (and loved ones possibly), and getting blasted with news from social media and television that can be very upsetting. It’s up to you to find ways to bring more peace and calm into your life.
I personally have a mantra meditation I often use where I repeat in my mind, “Peace Begins with Me” while tapping each of my fingers consecutively to my thumb starting with the pointer finger. And yep, you guessed it — that’s somatic technique at work!
Much like managing anxiety, somatic exercise can help you manage stress by getting you to pay attention to your body and internal sensations during movement. When you develop a connection between your mind and body, you improve your ability to regulate emotions and manage stressful situations in everyday life. I often say I practice yoga not for what it helps me with while I’m on my mat, but for what it does for me off of my mat. The meditation sets me up to manage stress, and since stress is cumulative, a daily practice (or twice daily) helps me remove my stress as it builds.
