{"id":81588,"date":"2025-09-18T19:00:22","date_gmt":"2025-09-18T19:00:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81588"},"modified":"2025-09-19T10:39:25","modified_gmt":"2025-09-19T10:39:25","slug":"somatic-yoga-routine","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/","title":{"rendered":"Somatic Yoga Routine: A Path to Better Mind-Body Balance"},"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-yoga-routine\/#What_Is_Somatic_Yoga\" >What Is Somatic Yoga?<\/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-yoga-routine\/#Does_Somatic_Yoga_Actually_Work\" >Does Somatic Yoga Actually Work?<\/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-yoga-routine\/#What_Are_Some_Somatic_Yoga_Benefits\" >What Are Some Somatic Yoga 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-yoga-routine\/#Somatic_Yoga_Routines_for_Different_Needs\" >Somatic Yoga Routines for Different Needs<\/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-yoga-routine\/#What_Is_a_Somatic_Yoga_Routine_for_Beginners\" >What Is a Somatic Yoga Routine for Beginners?<\/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-yoga-routine\/#Is_Somatic_Yoga_for_Older_Adults\" >Is Somatic Yoga for Older Adults?<\/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-yoga-routine\/#Can_Somatic_Yoga_Help_with_Trauma\" >Can Somatic Yoga Help with Trauma?<\/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-yoga-routine\/#Can_I_Lose_Weight_with_Somatic_Yoga\" >Can I Lose Weight with Somatic Yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#Flowing_Somatic_Yoga_Routine\" >Flowing Somatic Yoga Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#Step_1_Center_and_Breathe\" >Step 1: Center and Breathe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#Step_2_Pelvic_Tilts_Arch_and_Flatten\" >Step 2: Pelvic Tilts (Arch and Flatten)<\/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-yoga-routine\/#Step_3_Cat-Cow_Flow\" >Step 3: Cat-Cow Flow<\/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-yoga-routine\/#Step_4_Gentle_Twist\" >Step 4: Gentle Twist<\/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-yoga-routine\/#Step_5_Closing_Rest\" >Step 5: Closing Rest<\/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-yoga-routine\/#How_Long_Does_Somatic_Yoga_Take_to_Work\" >How Long Does Somatic Yoga Take to Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#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-17\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#Is_somatic_yoga_better_than_yoga\" >Is somatic yoga better than yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#Can_I_do_somatic_therapy_on_myself\" >Can I do somatic therapy on myself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#Does_somatic_yoga_reduce_cortisol\" >Does somatic yoga reduce cortisol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#How_many_times_a_week_should_you_do_somatic_yoga\" >How many times a week should you do somatic yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The idea of a strong mind-body connection dates back thousands of years, but it\u2019s now gaining renewed attention as a simple but potentially powerful way of supporting well-being (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10879547\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/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_Yoga_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic yoga focuses on supporting the mind-body connection by shifting the focus inward. Unlike traditional yoga, which often emphasizes flexibility or precise postures, a somatic yoga routine uses slow, mindful movement with the goal of heightening self-awareness, releasing built-up tension, and restoring balance between the mind and body (<\/span><a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-030-30892-6_10\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide will explore what somatic yoga is, how it works, the unique benefits it may offer to different groups, and a flowing somatic yoga routine you can try at home.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Yoga\"><\/span><b>What Is Somatic Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic yoga combines the principles of somatic movement with traditional yoga practices, with movements usually being very slow, mindful, and gentle on the body (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatics-yoga\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The goal isn\u2019t to achieve \u201cperfect\u201d poses or stretch as far as you can, but to build mindful awareness of how your body feels and responds during movement (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8869993\/\"><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_Yoga_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80298\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1024x640.png\" alt=\"somatic yoga routine\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">More specifically, somatic yoga utilizes three types of body awareness (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11048399\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Interoceptive:<\/b><span style=\"font-weight: 400;\"> Noticing internal sensations and bodily cues such as breathing patterns, heart rate, and muscle tension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exteroceptive:<\/b><span style=\"font-weight: 400;\"> Noticing your surroundings through external stimuli such as touch, sound, and changes in temperature<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Proprioceptive:<\/b><span style=\"font-weight: 400;\"> Sensing your body\u2019s movement and overall position in space<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition, many somatic yoga routines incorporate aspects of deep breathing, grounding, and other coping strategies to support relaxation and self-regulation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10919405\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This helps make somatic yoga accessible to a wide range of people, which allows you to adapt your routine to fit your needs, goals, and physical ability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, if you\u2019re dealing with any medical conditions or mental health concerns, it\u2019s best to consult your healthcare provider before you start any new mind-body practice to make sure it\u2019s appropriate for your health needs and goals.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a 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_Yoga_Routine\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>What Is an Example of Somatic Yoga?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">There are plenty of <a href=\"https:\/\/betterme.world\/articles\/6-somatic-yoga-exercises-for-beginners\/\">somatic yoga exercises<\/a> to explore, many of which can be found on the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\">, but a simple example is the \u201carch and flatten\u201d exercise (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2019\/03\/Arch-and-Flatten.pdf\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently arch your lower back while inhaling deeply through your nose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a moment to notice any internal sensations that arise during this pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly flatten your back into the mat as you exhale slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process, moving at your own pace and with mindful awareness of what your body is telling you.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The purpose of this exercise isn\u2019t to stretch as far as possible but to gently release any stored tension while tuning into your body\u2019s signals. Over time, this mindful approach can help strengthen the connection between the mind and body, which is a principle at the core of almost every somatic practice (<\/span><a href=\"https:\/\/www.healthline.com\/health\/somatics\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-yin-yoga-somatic\/\">Is Yin Yoga Somatic Exercise? Everything You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Somatic_Yoga_Actually_Work\"><\/span><b>Does Somatic Yoga Actually Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While many people are aware of the physical benefits of yoga, not everyone realizes just how powerful it can also be for emotional and mental well-being (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/14635240.2024.2375492\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Even with the rise of mind-body practices, many people still wonder if somatic yoga really works.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With the right environment and techniques, somatic yoga can work, but in different ways than traditional exercise. Instead of pushing for intensity or quick results, it focuses on slow, mindful movements that help you tune into your body, release tension, and promote mind-body balance (<\/span><a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-030-30892-6_10\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it should never be a replacement for professional treatment, particularly when you\u2019re dealing with medical conditions or mental health concerns. Pairing somatic yoga with the guidance of a qualified healthcare provider is the best way to make sure it supports your needs safely and effectively.<\/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_Yoga_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73406\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1024x640.png\" alt=\"somatic yoga routine\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Somatic_Yoga_Benefits\"><\/span><b>What Are Some Somatic Yoga Benefits?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The effects of somatic yoga can vary widely from person to person and so can the time it takes to notice them. Some people may feel relief immediately, while others may need more time to notice any meaningful benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some benefits you may notice from practicing somatic yoga include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased mindfulness (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10919405\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A greater sense of relaxation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10919405\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better self-regulation of emotions (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10919405\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved mind-body awareness (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced feelings of stress and worry (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced chronic pain and muscle tension (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved flexibility, balance, and physical mobility (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6537287\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Yoga_Routines_for_Different_Needs\"><\/span><b>Somatic Yoga Routines for Different Needs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best things about somatic yoga is how adaptable it is, which makes it accessible for people with different goals, abilities, or health needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the core principles stay the same (slow, mindful movement and tuning into body sensations), the way you approach your routine can look a little different depending on your personal needs and goals. Here are a few of the ways that somatic yoga can be tailored to different circumstances.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Somatic_Yoga_Routine_for_Beginners\"><\/span><b>What Is a Somatic Yoga Routine for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A somatic yoga routine for beginners often involves trying out different poses, learning how to tune into your body without judgment, and creating a practice that feels right for you moving forward. Remember, the goal isn\u2019t to get certain poses \u201cright\u201d but to notice how your body moves and feels in each moment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you first start, your routine may only last 5 to 10 minutes, and that\u2019s perfectly fine. It\u2019s best to start slow and gradually add more movements or lengthen your sessions as it feels natural, without pushing yourself too hard.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good starting <a href=\"https:\/\/betterme.world\/articles\/what-are-somatic-yoga-exercises-2\/\">somatic yoga exercises<\/a> for beginners include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder rolls:<\/b><span style=\"font-weight: 400;\"> Ideal for relieving upper-body tightness, which can be practiced seated or standing up (<\/span><a href=\"https:\/\/www.northshore.org\/healthresources\/encyclopedia\/encyclopedia.aspx?DocumentHwid=abn0720\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Constructive rest pose:<\/b><span style=\"font-weight: 400;\"> Lying on your back with your knees bent to encourage body awareness and relaxation (<\/span><a href=\"https:\/\/alexandertechnique.com\/constructiverest\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cat-cow stretches:<\/b><span style=\"font-weight: 400;\"> Flows between arching and rounding your spine to release tension and improve spinal mobility (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/multimedia\/cat-cow-pose\/vid-20453581\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <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_Yoga_Routine\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Somatic_Yoga_for_Older_Adults\"><\/span><b>Is Somatic Yoga for Older Adults?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, a somatic yoga routine for seniors can be particularly helpful for improving mobility, balance, and overall quality of life (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6537287\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). As the movements are slow and low-impact, older adults can safely practice from a chair or on the floor with modifications (always with the approval of a healthcare provider).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if certain poses don\u2019t seem like they\u2019ll work for you, most of them can be adapted to suit your needs, whether that means adding a chair, standing by a wall, or using other props for support, comfort, and safety. However, if a specific pose feels too overwhelming or uncomfortable, it\u2019s best to skip it and choose an easier, more accessible option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some helpful somatic yoga exercises for older adults can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tree pose:<\/b><span style=\"font-weight: 400;\"> A standing pose that is known for improving balance and stability, standing by a wall in case you lose balance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3437689\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chair yoga:<\/b><span style=\"font-weight: 400;\"> Simple seated variations of poses, such as forward folds or pelvic tilts, to promote safety while still enjoying the benefits of somatic movement (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\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_Yoga_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73487\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Somatic_Yoga_Help_with_Trauma\"><\/span><b>Can Somatic Yoga Help with Trauma?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/somatic-yoga-for-trauma\/\">Somatic yoga for trauma<\/a> may be a supportive tool for reconnecting with your body and regulating emotions in a safe, gradual way (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9741324\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">), as long as you\u2019re being guided by a qualified professional and with the approval of your healthcare provider. <a href=\"https:\/\/betterme.world\/articles\/trauma-release-exercises\/\">Trauma release yoga<\/a> is a more focused, intense form that is designed to help with the healing process, so it\u2019s important to work with a qualified, trauma-trained provider when you engage in this work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many somatic yoga poses can be adapted to support trauma recovery, under the supervision of a trauma-trained provider, and they often incorporate the following key techniques:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gentle movement:<\/b><span style=\"font-weight: 400;\"> Slow movements that encourage awareness and the release of tension without overwhelming the body (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2015.00093\/full\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grounding:<\/b><span style=\"font-weight: 400;\"> Using your sensations to help you feel rooted and present in your body and the current moment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK207188\/box\/part1_ch4.box5\/?report=objectonly\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathwork:<\/b><span style=\"font-weight: 400;\"> Slow, intentional breathing to regulate the nervous system (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10150115\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Self-compassion:<\/b><span style=\"font-weight: 400;\"> Learning to listen to your body without judgment or criticism, but with curiosity and compassion (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11891304\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_with_Somatic_Yoga\"><\/span><b>Can I Lose Weight with Somatic Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic yoga isn\u2019t about burning calories quickly or achieving physical fitness goals, as it focuses heavily on slow, mindful movement and your internal experience (<\/span><a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-030-30892-6_10\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it can support weight management by contributing to healthier lifestyle habits. Research has suggested that mind-body practices, such as somatic yoga, may promote stress relief, better self-awareness, and healthier coping strategies, all of which may indirectly help with losing weight (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2764526\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining a regular somatic yoga practice with balanced eating, proper hydration, and other healthy habits can be an effective way to support your long-term health goals (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). However, if your main focus is weight loss, it\u2019s always best to consult your healthcare provider to get more personalized guidance and recommendations.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-chair-yoga\/\">How To Practice Somatic Chair Yoga At Home As A Beginner<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Flowing_Somatic_Yoga_Routine\"><\/span><b>Flowing Somatic Yoga Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best things about somatic yoga is how accessible it can be. Practicing a somatic yoga routine at home can be easier than you might think &#8211; all you need is a comfortable space to move with no interruptions. A yoga mat, yoga block, chair, or other props can also be helpful, depending on your needs and comfort level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get you started, here\u2019s a beginner-friendly somatic yoga routine that only takes approximately 5 to 10 minutes (but you can repeat, slow down, or expand each step to suit your needs and comfort level).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Center_and_Breathe\"><\/span><b>Step 1: Center and Breathe<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie down in a comfortable position and close your eyes if you want to.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take slow, steady breaths in through your nose and out through your mouth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Notice how your chest, belly, and ribs rise and fall as you breathe deeply.<\/span><\/li>\n<\/ul>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Focus on simply observing your natural patterns of breathing and not trying to change anything.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Pelvic_Tilts_Arch_and_Flatten\"><\/span><b>Step 2: Pelvic Tilts (Arch and Flatten)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale slowly and gently arch your lower back, creating a small space between your back and the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly in this position and notice any internal sensations that arise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly as you gently press your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process around 5 times, paying attention to how your body feels.<\/span><\/li>\n<\/ul>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Try allowing your breath to guide each movement, arching as you inhale and tilting back down with each exhale.\u00a0<\/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_Yoga_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81072\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-188-guided-somatic-exercises-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-188-guided-somatic-exercises-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-188-guided-somatic-exercises-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-188-guided-somatic-exercises-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-188-guided-somatic-exercises-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-188-guided-somatic-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Cat-Cow_Flow\"><\/span><b>Step 3: Cat-Cow Flow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Come onto your hands and knees with your wrists under your shoulders and your knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale slowly as you arch your back, lifting your chest and tailbone (cow pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a moment to notice any sensations in your body in this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you round your back, tucking your chin and tailbone inward (cat pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue these for 5 to 6 cycles, matching your breath with each movement.<\/span><\/li>\n<\/ul>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Don\u2019t rush through the motions and let your body move at its own pace.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Gentle_Twist\"><\/span><b>Step 4: Gentle Twist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit cross-legged or with your legs stretched forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on your left knee and your left hand behind you for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly inhale, then exhale while gently twisting your body to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this for 2 to 3 breaths while noticing any sensations that arise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When ready, slowly return to the center and repeat on the other side.<\/span><\/li>\n<\/ul>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Instead of focusing on how far you can twist, pay attention to how the twist feels in your ribs and spine during each breath.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_5_Closing_Rest\"><\/span><b>Step 5: Closing Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your arms resting comfortably by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and allow your breath to settle into a natural rhythm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently scan your body from head to toe, noticing any areas of tension or any other sensations without judgment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With each exhale, let those areas soften and release, giving yourself permission to simply \u201cbe\u201d rather than \u201cdo\u201d.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For more ideas on modifications or additional exercises you can include in your somatic yoga routine, you can explore resources such as the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\">, which offers guided options to help you adapt the practice to your needs.<\/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_Yoga_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72948\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_Somatic_Yoga_Take_to_Work\"><\/span><b>How Long Does Somatic Yoga Take to Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The timeline for seeing results from somatic yoga varies from person to person. Some people may notice an immediate sense of relaxation or tension release after one session, while others may need more regular practice to feel deeper changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best approach is to start slow and gradually build up until you find a routine that feels right for your body and lifestyle. Some days you may only have a few minutes, and that\u2019s okay &#8211; what matters most is that you show up consistently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there\u2019s no set timeline, consistently practicing at a pace that feels natural may lead to meaningful benefits over time.<\/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_Yoga_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72942\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/trauma-somatic-therapy-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/trauma-somatic-therapy-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/trauma-somatic-therapy-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/trauma-somatic-therapy-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/trauma-somatic-therapy-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/trauma-somatic-therapy.png 1920w\" 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=\"Is_somatic_yoga_better_than_yoga\"><\/span><strong>Is somatic yoga better than yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic yoga isn\u2019t necessarily \u201cbetter\u201d than traditional yoga, it just has a different focus. While traditional yoga often focuses on strength, flexibility, or other physical outcomes, somatic yoga emphasizes slow, mindful movement and body awareness (<\/span><a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-030-30892-6_10\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Both can have their own set of benefits, so the better choice will simply depend on your goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_somatic_therapy_on_myself\"><\/span><strong>Can I do somatic therapy on myself?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While many somatic exercises can be practiced alone, somatic therapy sessions involve deeper emotional work and should be guided by a trained professional. Having this professional guidance helps ensure your safety and provides support in navigating any challenging sensations, emotions, or memories that arise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_somatic_yoga_reduce_cortisol\"><\/span><strong>Does somatic yoga reduce cortisol?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic yoga may help reduce stress, which may lower your cortisol levels over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11064875\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). By slowing down, focusing on breath, and tuning into your body\u2019s sensations, somatic yoga can activate the body\u2019s relaxation response, helping calm the nervous system and promote a sense of relaxation.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_times_a_week_should_you_do_somatic_yoga\"><\/span><strong>How many times a week should you do somatic yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There\u2019s no set rule or schedule regarding how often you should practice somatic yoga, as it all depends on your needs and goals. Start with what feels manageable, whether it\u2019s just a few minutes per day or a couple of sessions per week, and gradually build a routine that works for you.<\/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_Yoga_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic3-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A somatic yoga routine can be a powerful way to reconnect with your body and support overall well-being. By slowing down and staying present in the moment, you can build greater awareness of how your body moves, feels, and responds to everyday situations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even a few minutes a day can make a meaningful difference to your physical, mental, and emotional well-being. Just make sure you get approval from your healthcare provider before you start, particularly when dealing with medical or mental health concerns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more resources, tutorials, and wellness tips to support your well-being, check out the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> &#8211; your companion to a healthier, happier you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The idea of a strong mind-body connection dates back thousands of years, but it\u2019s now gaining renewed attention as a simple but potentially powerful way of supporting well-being (1). Somatic yoga focuses on supporting the mind-body connection by shifting the focus inward. Unlike traditional yoga, which often emphasizes flexibility or precise postures, a somatic yoga [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81589,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209,52],"tags":[],"coauthors":[45],"class_list":["post-81588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Yoga Routine: A Path to Better Mind-Body Balance - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn more about what somatic yoga is, how it works, the benefits it offers, and a flowing \u2605 SOMATIC YOGA ROUTINE \u27a4 you can try at home.\" \/>\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 Yoga Routine: A Path to Better Mind-Body Balance\" \/>\n<meta property=\"og:description\" content=\"Learn more about what somatic yoga is, how it works, the benefits it offers, and a flowing \u2605 SOMATIC YOGA ROUTINE \u27a4 you can try at home.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/\" \/>\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=\"article:modified_time\" content=\"2025-09-19T10:39:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-570-somatic-yoga-routine-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=\"12 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-yoga-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Somatic Yoga Routine: A Path to Better Mind-Body Balance\",\"dateModified\":\"2025-09-19T10:39:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/\"},\"wordCount\":2370,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-570-somatic-yoga-routine.png\",\"articleSection\":[\"Somatic Exercises\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The idea of a strong mind-body connection dates back thousands of years, but it\u2019s now gaining renewed attention as a simple but potentially powerful way of supporting well-being (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10879547\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic yoga focuses on supporting the mind-body connection by shifting the focus inward. Unlike traditional yoga, which often emphasizes flexibility or precise postures, a somatic yoga routine uses slow, mindful movement with the goal of heightening self-awareness, releasing built-up tension, and restoring balance between the mind and body (<\/span><a href=\\\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-030-30892-6_10\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide will explore what somatic yoga is, how it works, the unique benefits it may offer to different groups, and a flowing somatic yoga routine you can try at home.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Somatic Yoga?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic yoga combines the principles of somatic movement with traditional yoga practices, with movements usually being very slow, mindful, and gentle on the body (<\/span><a href=\\\"https:\/\/somaticmovementcenter.com\/somatics-yoga\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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style=\"font-weight: 400;\">Somatic yoga focuses on supporting the mind-body connection by shifting the focus inward. 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