{"id":70810,"date":"2025-02-10T17:24:31","date_gmt":"2025-02-10T17:24:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=70810"},"modified":"2025-02-10T17:24:31","modified_gmt":"2025-02-10T17:24:31","slug":"somatic-pilates","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/","title":{"rendered":"Somatic Pilates: The Ultimate Guide to Mindful Exercise"},"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:\/\/stage.betterme.world\/articles\/somatic-pilates\/#What_Is_Somatic_Pilates\" >What Is Somatic Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Whats_the_Difference_Between_a_Somatic_Workout_and_Pilates\" >What&#8217;s the Difference Between a Somatic Workout and Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Is_Somatic_Pilates_Legit_Somatic_Pilates_Benefits\" >Is Somatic Pilates Legit? Somatic Pilates Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#What_Are_Some_Somatic_Pilates_Exercise_Examples\" >What Are Some Somatic Pilates Exercise Examples?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Pelvic_Tilts\" >Pelvic Tilts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Cat-Cow_Stretch\" >Cat-Cow Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Shoulder_Bridge\" >Shoulder Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Leg_Circles\" >Leg Circles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Does_Somatic_Pilates_Work_for_Weight_Loss\" >Does Somatic Pilates Work for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#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-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Do_somatic_workouts_really_work\" >Do somatic workouts really work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Are_somatic_workouts_just_yoga\" >Are somatic workouts just yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#Can_Pilates_replace_the_gym\" >Can Pilates replace the gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#What_is_better_than_Pilates\" >What is better than Pilates?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019re searching for an accessible physical activity that can transform your approach to movement, look no further than somatic Pilates.<\/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=Somatic_Pilates\" 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;\">Somatic Pilates invites you to tune into your body\u2019s internal sensations during each movement. Unlike traditional fitness routines that often emphasize certain fitness or appearance-based goals, somatic Pilates focuses on how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> rather than what you can achieve. When it\u2019s practiced regularly, this method may help you build greater awareness of your physical and emotional well-being while also releasing any tension that may contribute to feelings of distress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll explore what somatic Pilates is, how it differs from traditional Pilates, and helpful tips to consider before you get started.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Pilates\"><\/span><b>What Is Somatic Pilates?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic Pilates is a mind-body practice that emphasizes the connection between physical movement and internal awareness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Unlike traditional fitness approaches that often prioritize achieving specific appearance goals or fitness milestones, somatic Pilates shifts the focus to how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> during movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a form of somatic education, Pilates was originally developed by Joseph Hubertus Pilates (<\/span><a href=\"https:\/\/nationalpilatescertificationprogram.org\/PMA\/PMA\/About\/History-of-Pilates.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This method was initially designed to support dancers and athletes in their training. However, over time, its benefits have become widely recognized, and it has since gained popularity among the general public as a highly accessible and effective mind-body activity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A central feature of somatic Pilates is mindful movements, which encourage individuals to bring their full awareness to the present moment and notice any physical sensations in their bodies without judgment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3679190\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This present-moment awareness may facilitate better regulation of emotions and release stored emotions in the body, thereby helping improve the mind-body connection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other key aspects of somatic Pilates that have remained consistent over the years include its focus on building <a href=\"https:\/\/betterme.world\/articles\/body-awareness-activities\/\">body awareness<\/a>, improving mental focus, and calming the body through intentional breathwork (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-022-27247-y\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66194\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-practices-1024x576.png\" alt=\"Somatic Pilates\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-practices.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-practices-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-practices.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-practices-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-practices.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_the_Difference_Between_a_Somatic_Workout_and_Pilates\"><\/span><b>What&#8217;s the Difference Between a Somatic Workout and Pilates?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The word \u201csomatic\u201d is rooted in the Greek language, with \u201csoma\u201d translating to \u201cof the body\u201d \u2013 in essence, <\/span><i><span style=\"font-weight: 400;\">somatics<\/span><\/i><span style=\"font-weight: 400;\"> refers to \u201cof or relating to the living body.\u201d(<\/span><a href=\"https:\/\/connectioninstitute.org\/PDF\/Soma%20Significance.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic workouts are designed to deepen the mind-body connection by honing in on the physical sensations experienced during movement. They focus on building your awareness of these internal sensations, which helps <a href=\"https:\/\/betterme.world\/articles\/how-to-do-somatic-shaking\/\">release both physical and emotional tension<\/a> from your body (<\/span><a href=\"https:\/\/www.prevention.com\/fitness\/workouts\/a46993501\/somatic-exercises\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When differentiating somatic Pilates vs traditional Pilates, it\u2019s important to remember that Pilates can encompass a broad range of practices, often involving simple and repetitive movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), but not all Pilates routines are considered somatic. Traditional Pilates often aims to achieve certain outcomes rather than focusing on the mind-body connection. However, when Pilates is practiced mindfully and builds internal awareness, it can qualify as a somatic workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly, Pilates is only one form of somatic workout. Over the years, various somatic practices have been developed to help individuals enhance their mind-body connection and release stored tension in their bodies. Some of these somatic movement practices include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Alexander Technique:<\/b><span style=\"font-weight: 400;\"> Focuses on improving posture and movement habits to relieve chronic pain and tension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4294437\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Feldenkrais Method:<\/b><span style=\"font-weight: 400;\"> Uses gentle movement and directed attention to increase range of motion and ease of movement (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4408630\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Laban Movement Analysis:<\/b><span style=\"font-weight: 400;\"> Explores the body in motion, emphasizing how different movements may express different feelings or states of being (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5594083\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, before you try any form of somatic practice, it\u2019s best to consult a healthcare provider to ensure it aligns with your individual health needs and goals.<\/span><\/p>\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 class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Pilates\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Somatic_Pilates_Legit_Somatic_Pilates_Benefits\"><\/span><b>Is Somatic Pilates Legit? Somatic Pilates Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic Pilates is a legitimate, evidence-based practice that has demonstrated benefits for many individuals (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/361837669_Somatic_Education_and_Mind-Body_Disciplines_Exploring_the_Effects_of_the_Pilates_Method_on_Life_Satisfaction_Mindfulness_and_Self-Compassion\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). While more research is required to confirm its effectiveness as a somatic practice, studies conducted so far seem promising, with many participants having reported various physical, emotional, and mental improvements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the common potential benefits of somatic Pilates include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/361837669_Somatic_Education_and_Mind-Body_Disciplines_Exploring_the_Effects_of_the_Pilates_Method_on_Life_Satisfaction_Mindfulness_and_Self-Compassion\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improvement in mindfulness and self-compassion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improvement in emotional well-being and self-regulation skills<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heightened sense of body awareness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improvement in strength and <a href=\"https:\/\/betterme.world\/articles\/pilates-for-flexibility\/\">flexibility<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase in overall life satisfaction<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-grief\/\"> Somatic Exercises for Releasing Grief<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Somatic_Pilates_Exercise_Examples\"><\/span><b>What Are Some Somatic Pilates Exercise Examples?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic Pilates exercises vary in intensity and length, which makes choosing practices that best suit your health needs and goals very important. If you\u2019re unsure about where to begin, consulting a professional can provide personalized recommendations that are right for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises are designed to strengthen the connection between your mind and body. With slow, intentional movements, somatic Pilates encourages you to tune into your body\u2019s sensations, which helps release tension and promote overall well-being (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few examples of popular somatic Pilates exercises:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pelvic_Tilts\"><\/span><b>Pelvic Tilts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic tilts can help release tension in the lower back while building awareness of your body&#8217;s alignment (<\/span><a href=\"https:\/\/www.verywellfit.com\/how-to-do-pelvic-tilts-3566908\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Here&#8217;s how to do a basic pelvic tilt exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lie down:<\/b><span style=\"font-weight: 400;\"> Start by lying on your back with your knees bent and your feet flat on the floor, hip-width apart, taking a moment to notice how your body feels lying down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathe:<\/b><span style=\"font-weight: 400;\"> Take a few deep breaths, feeling your belly rise and fall. With each exhale, allow any tension to melt away.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tilt your pelvis:<\/b><span style=\"font-weight: 400;\"> Slowly tilt your pelvis upward, pressing your lower back to the floor, paying attention to sensations in your lower back and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Release:<\/b><span style=\"font-weight: 400;\"> Gradually release the tilt, allowing your pelvis to return to its natural position, taking a moment to feel the shift in your body and any sensations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat:<\/b><span style=\"font-weight: 400;\"> Continue this motion, focusing on the sensations in your lower back and pelvis as you complete the exercise. If any thoughts arise, acknowledge them and gently bring your attention back to your breath and physical sensations.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cat-Cow_Stretch\"><\/span><b>Cat-Cow Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The cat-cow stretch is a low-intensity exercise that helps warm up the body and gently improves flexibility in the spine (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/multimedia\/cat-cow-pose\/vid-20453581\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Here&#8217;s how to do a basic cat-cow stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get into position:<\/b><span style=\"font-weight: 400;\"> Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take deep breaths:<\/b><span style=\"font-weight: 400;\"> Before you start, take a few deep breaths and notice how your body feels, including feelings of tension, tingling, or tightness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inhale and arch:<\/b><span style=\"font-weight: 400;\"> As you inhale deeply, arch your back, lift your head, and tilt your tailbone toward the ceiling (cow pose)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exhale and round:<\/b><span style=\"font-weight: 400;\"> As you exhale deeply, round your back, tuck your chin into your chest, and draw your belly button toward your spine (cat pose)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Move mindfully:<\/b><span style=\"font-weight: 400;\"> Continue moving between these two stretches, syncing your breath with each movement and focusing on your internal sensations<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Pilates\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Bridge\"><\/span><b>Shoulder Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The shoulder bridge exercise can help strengthen the core, glutes, and lower back while promoting a sense of grounding and stability (<\/span><a href=\"https:\/\/www.yourpilatesphysio.com\/blog\/shoulder-bridge\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Here&#8217;s how to do a shoulder bridge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lie down:<\/b><span style=\"font-weight: 400;\"> Lie on your back with your knees bent and your feet hip-width apart. Take a moment to feel the surface beneath you, noticing contact with the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathe:<\/b><span style=\"font-weight: 400;\"> Close your eyes and take a few deep breaths. With each inhale, try to invite calmness in, and with each exhale, release any tension or bodily distress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lift your hips:<\/b><span style=\"font-weight: 400;\"> Press into your feet and slowly lift your hips toward the ceiling, creating a straight line from your shoulders to your knees and noticing sensations that start to arise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hold and breathe:<\/b><span style=\"font-weight: 400;\"> Hold this position for a few breaths, focusing on engaging your core and glutes. Try to visualize energy flowing through your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower slowly:<\/b><span style=\"font-weight: 400;\"> Slowly lower your hips back to the floor, maintaining control throughout the movement. Take a moment to notice how your body feels upon returning to the mat, observing any shifts in energy or tension.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Circles\"><\/span><b>Leg Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leg circles can help improve hip mobility and core stability while promoting a sense of <a href=\"https:\/\/betterme.world\/articles\/meditative_movement\/\">mindfulness<\/a> and body awareness (<\/span><a href=\"https:\/\/pilatesology.com\/the-pilatesology-encyclopedia\/leg-circles\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Here&#8217;s how to perform a leg circle exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lie down:<\/b><span style=\"font-weight: 400;\"> Lie on your back with one leg extended toward the ceiling, keeping the other leg bent with your foot flat on the floor, and notice any sensations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage your core:<\/b><span style=\"font-weight: 400;\"> Engage your core to stabilize your pelvis, visualizing the strength and support your core muscles provide.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Draw circles:<\/b><span style=\"font-weight: 400;\"> Slowly draw small circles in the air with your extended leg, starting small and gradually increasing the size of the rotation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Switch directions:<\/b><span style=\"font-weight: 400;\"> After a few circles, reverse the direction, focusing on the sensations in your hip and lower back. Observe any shifts or release of tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Switch legs:<\/b><span style=\"font-weight: 400;\"> Repeat the exercise with the other leg, maintaining awareness of your breath and sensations throughout your body.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When you\u2019re looking for the best somatic exercise program, you should always remember to experiment with different techniques to find what works best for you. Whether it\u2019s a <\/span><a href=\"https:\/\/betterme-pilates-exercises.com\/\"><span style=\"font-weight: 400;\">somatic Pilates 28-day challenge<\/span><\/a><span style=\"font-weight: 400;\"> or something more specific such as somatic stretches for hips, the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> offers plenty of resources and step-by-step tutorials to get you started!<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-shoulder-release\/\">What Is a Somatic Shoulder Release? Key Exercises for Releasing Emotions Stored in the Shoulders<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Somatic_Pilates_Work_for_Weight_Loss\"><\/span><b>Does Somatic Pilates Work for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with other somatic practices, somatic Pilates isn\u2019t primarily focused on weight loss. Instead, these exercises emphasize how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> during movement, which helps foster a stronger connection between the mind and body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While certain somatic workouts may contribute to weight management by burning calories, particularly when paired with a healthy diet and lifestyle, they\u2019re not designed with weight loss as the main objective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those whose primary goal is weight loss, it may be more beneficial to focus on exercises with higher activity and intensity levels. However, somatic Pilates can still be a valuable part of your routine as it offers potential benefits in improved body awareness and overall physical and mental well-being.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56277\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-techniques-1024x576.png\" alt=\"Somatic Pilates\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-techniques.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-techniques-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-techniques.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-techniques-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><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=\"Do_somatic_workouts_really_work\"><\/span><strong>Do somatic workouts really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, somatic workouts can be effective for improving the mind-body connection, helping regulate emotions, and releasing stored tension from the body (<\/span><a href=\"https:\/\/www.prevention.com\/fitness\/workouts\/a46993501\/somatic-exercises\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, their effects can vary from person to person, and research into their overall efficacy is still somewhat limited.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_somatic_workouts_just_yoga\"><\/span><strong>Are somatic workouts just yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not quite, but somatic yoga incorporates traditional yoga with somatic principles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Traditional yoga often focuses on achieving specific outcomes, such as physical fitness or appearance goals. In contrast, somatic yoga tends to prioritize how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> during movement to improve the mind-body connection.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Pilates_replace_the_gym\"><\/span><strong>Can Pilates replace the gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whether you exercise at home, outdoors, or at the gym, the most important thing is that you get enough physical activity in your day. Some people prefer the gym for its dedicated workout space, while others may feel more comfortable exercising at home or in a more private setting. Remember, the best choice is the one that suits your lifestyle and keeps you active.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_better_than_Pilates\"><\/span><strong>What is better than Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates can be a great somatic workout, but it\u2019s not the only option. Somatic exercises work differently for everyone, so if Pilates isn\u2019t your thing, you could consider trying alternatives such as yoga or tai chi (<\/span><a href=\"https:\/\/somatics.org\/about\/comparisons\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Each of these somatic practices offers unique benefits, so exploring different options can lead to a more personalized routine that is effectively aligned with your individual needs and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more somatic resources and exercise tutorials, check out the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n<\/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=Somatic_Pilates\" 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><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic Pilates is a unique mind-body exercise that can transform the way you think about movement. Whether your goal is to improve body awareness, reduce tension, or simply enhance overall well-being, you should start slowly and gradually increase your practice to get the most out of your somatic workout routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, if Pilates isn\u2019t quite your fit, there are plenty of other somatic workouts you can explore. Just make sure to consult a healthcare provider before you start to ensure any new practice is aligned with your health needs and goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re searching for an accessible physical activity that can transform your approach to movement, look no further than somatic Pilates. Somatic Pilates invites you to tune into your body\u2019s internal sensations during each movement. Unlike traditional fitness routines that often emphasize certain fitness or appearance-based goals, somatic Pilates focuses on how you feel rather [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":70811,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[45],"class_list":["post-70810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"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>Somatic Pilates: The Ultimate Guide to Mindful Exercise - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn what \u2605 SOMATIC PILATES \u27a4 is, how it differs from traditional exercise approaches, and helpful tips you should consider before you get started.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Pilates: The Ultimate Guide to Mindful Exercise\" \/>\n<meta property=\"og:description\" content=\"Learn what \u2605 SOMATIC PILATES \u27a4 is, how it differs from traditional exercise approaches, and helpful tips you should consider before you get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/\" \/>\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:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4581-somatic-pilates-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\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=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Somatic Pilates: The Ultimate Guide to Mindful Exercise\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/\"},\"wordCount\":1847,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4581-somatic-pilates.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019re searching for an accessible physical activity that can transform your approach to movement, look no further than somatic Pilates.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic Pilates invites you to tune into your body\u2019s internal sensations during each movement. Unlike traditional fitness routines that often emphasize certain fitness or appearance-based goals, somatic Pilates focuses on how you <\/span><i><span style=\\\"font-weight: 400;\\\">feel<\/span><\/i><span style=\\\"font-weight: 400;\\\"> rather than what you can achieve. When it\u2019s practiced regularly, this method may help you build greater awareness of your physical and emotional well-being while also releasing any tension that may contribute to feelings of distress.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll explore what somatic Pilates is, how it differs from traditional Pilates, and helpful tips to consider before you get started.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Somatic Pilates?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic Pilates is a mind-body practice that emphasizes the connection between physical movement and internal awareness (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Unlike traditional fitness approaches that often prioritize achieving specific appearance goals or fitness milestones, somatic Pilates shifts the focus to how you <\/span><i><span style=\\\"font-weight: 400;\\\">feel<\/span><\/i><span style=\\\"font-weight: 400;\\\"> during movement.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As a form of somatic education, Pilates was originally developed by Joseph Hubertus Pilates (<\/span><a href=\\\"https:\/\/nationalpilatescertificationprogram.org\/PMA\/PMA\/About\/History-of-Pilates.aspx\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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Unlike traditional fitness routines that often emphasize certain fitness or appearance-based goals, somatic Pilates focuses on how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> rather than what you can achieve. When it\u2019s practiced regularly, this method may help you build greater awareness of your physical and emotional well-being while also releasing any tension that may contribute to feelings of distress.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019ll explore what somatic Pilates is, how it differs from traditional Pilates, and helpful tips to consider before you get started.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Somatic Pilates?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Somatic Pilates is a mind-body practice that emphasizes the connection between physical movement and internal awareness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Unlike traditional fitness approaches that often prioritize achieving specific appearance goals or fitness milestones, somatic Pilates shifts the focus to how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> during movement.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As a form of somatic education, Pilates was originally developed by Joseph Hubertus Pilates (<\/span><a href=\"https:\/\/nationalpilatescertificationprogram.org\/PMA\/PMA\/About\/History-of-Pilates.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This method was initially  ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/","url":"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/","name":"Somatic Pilates: The Ultimate Guide to Mindful Exercise - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4581-somatic-pilates.png","description":"Learn what \u2605 SOMATIC PILATES \u27a4 is, how it differs from traditional exercise approaches, and helpful tips you should consider before you get started.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/somatic-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4581-somatic-pilates.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4581-somatic-pilates.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/somatic-pilates\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Somatic Exercises","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/"},{"@type":"ListItem","position":5,"name":"Somatic Pilates: The Ultimate Guide to Mindful Exercise"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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