{"id":82489,"date":"2025-10-20T19:01:38","date_gmt":"2025-10-20T19:01:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=82489"},"modified":"2025-10-28T19:02:16","modified_gmt":"2025-10-28T19:02:16","slug":"somatic-yoga-moves","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/","title":{"rendered":"Somatic Yoga Moves Explained: Benefits, Examples, and How to Begin"},"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-moves\/#What_Is_a_Good_Way_to_Practice_Somatic_Yoga_Moves\" >What Is a Good Way to Practice Somatic Yoga Moves?<\/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-moves\/#What_Is_Somatic_Yoga_Movement\" >What Is Somatic Yoga Movement?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#What_Is_an_Example_of_a_Somatic_Movement\" >What Is an Example of a Somatic Movement?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#How_Is_Somatic_Yoga_Different_from_Regular_Yoga\" >How Is Somatic Yoga Different from Regular Yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#Who_Can_Benefit_from_Somatic_Yoga\" >Who Can Benefit from Somatic Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#How_to_Start_Somatic_Yoga_at_Home\" >How to Start Somatic Yoga at Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#What_Are_Some_Somatic_Yoga_Moves_for_Beginners\" >What Are Some Somatic Yoga Moves for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#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-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#Is_Pilates_a_somatic_movement\" >Is Pilates a somatic movement?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#How_is_somatic_yoga_different_from_regular_yoga\" >How is somatic yoga different from regular yoga?<\/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-moves\/#Can_you_lose_weight_with_somatic_yoga\" >Can you lose weight with somatic yoga?<\/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-moves\/#What_is_the_hardest_yoga_to_learn\" >What is the hardest yoga to learn?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you ever feel like your body is moving, but your mind is somewhere else? It\u2019s easy to go through the day on autopilot, feeling disconnected from how you really feel.<\/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_Moves\" 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 yoga moves are designed to help rebuild the connection between your mind and body through slow, mindful movement and increased body awareness (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Whether you\u2019re new to somatic practices, an older adult who is looking for a gentler form of movement, or simply want to reconnect with your body, somatic yoga can be an effective solution. And as long as you don\u2019t have any medical restrictions, you can start practicing right away.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, you\u2019ll learn what somatic yoga is, who can benefit from it, simple moves to get started with, and how to begin practicing at home.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Way_to_Practice_Somatic_Yoga_Moves\"><\/span><b>What Is a Good Way to Practice Somatic Yoga Moves?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic yoga moves use traditional yoga postures, which are known as <\/span><i><span style=\"font-weight: 400;\">asanas<\/span><\/i><span style=\"font-weight: 400;\">, but shift the focus to internal awareness (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1534735419850627\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The goal is to tune in to subtle sensations as you move (such as tension, warmth, or tightness) and respond in ways that gently support release and restore balance to your mind and body (<\/span><a href=\"https:\/\/digitalcommons.lesley.edu\/cgi\/viewcontent.cgi?article=1099&amp;context=mindfulness_theses\"><span style=\"font-weight: 400;\">3<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80301\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-mental-1024x640.png\" alt=\"somatic yoga moves\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-mental-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-mental-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-mental-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-mental-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-mental.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">While many yoga poses can be adapted for a <a href=\"https:\/\/betterme.world\/articles\/somatic-practices\/\">somatic practice<\/a> to support a wide range of benefits, the goal remains the same: to notice and explore these internal signals with curiosity, patience, and self-compassion (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1534735419850627\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So, the best way to start is to simply pick a somatic yoga routine or tutorial and explore the movements at your own pace.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, somatic yoga shouldn\u2019t replace professional medical care. If you\u2019re dealing with any medical or mental health challenges, consult your healthcare provider before you start any new wellness practice to make sure it\u2019s right for your needs and goals.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-relaxation-techniques\/\">What are Restorative Somatic Relaxation Techniques?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Yoga_Movement\"><\/span><b>What Is Somatic Yoga Movement?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic yoga uses familiar yoga postures, but it shifts the focus away from physical performance to your internal experience (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Simply put, it\u2019s less about how the pose looks and more about what you sense while doing it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, the word <\/span><i><span style=\"font-weight: 400;\">somatic<\/span><\/i><span style=\"font-weight: 400;\"> comes from the Greek word <\/span><i><span style=\"font-weight: 400;\">soma<\/span><\/i><span style=\"font-weight: 400;\">, meaning \u201cthe living body\u201d (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/dance-research-journal\/article\/abs\/whats-in-a-name-somatics-and-the-historical-revisionism-of-thomas-hanna\/F0D6AD6B6D3403A03DC141AA8CDC0F87\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In this context, it refers to the first-person experience of how your body feels from within, not how it appears from the outside.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another key part of somatic movement is building greater body awareness, particularly in these three areas (<\/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><b>Interoception:<\/b><span style=\"font-weight: 400;\"> Sensing internal signals such as breath, heart rate, or tension<\/span><\/li>\n<li><b>Exteroception:<\/b><span style=\"font-weight: 400;\"> Noticing external cues such as temperature, touch, sound, or other environmental stimuli<\/span><\/li>\n<li><b>Proprioception:<\/b><span style=\"font-weight: 400;\"> Knowing your body\u2019s movement and position in space<\/span><\/li>\n<\/ul>\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_Moves\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Example_of_a_Somatic_Movement\"><\/span><b>What Is an Example of a Somatic Movement?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Almost any movement can become somatic, as long as you shift your focus away from performance and tune in to how it feels inside (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). By simply slowing down and paying attention, you can bring somatic awareness to many everyday movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a seated twist can become a somatic practice when you focus on how your spine feels as it moves, how your breath changes, and any subtle sensations that arise (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2020\/05\/Seated-Twist.pdf\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The goal isn\u2019t to twist as far as possible, but to listen to your body and respond with care and intention.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other common somatic movements include gentle yoga poses, stretching, walking, and much more. If you\u2019re ready to dive deeper, the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> offers guidance and plenty of somatic resources to support your journey.<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72622\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1024x640.png\" alt=\"somatic yoga moves\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Is_Somatic_Yoga_Different_from_Regular_Yoga\"><\/span><b>How Is Somatic Yoga Different from Regular Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At first glance, somatic yoga may look like regular yoga, but the intention behind it is quite different. Traditional yoga can sometimes become goal-oriented, encompassing a variety of focuses such as flexibility, balance, and other physical milestones (<\/span><a href=\"https:\/\/journals.lww.com\/yomi\/fulltext\/2018\/50020\/Physiological_and_psychological_responses_to.6.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic yoga, on the other hand, is about slowing down, tuning in, and letting your body guide the experience (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You might still do familiar poses, but the focus shifts inward to how each movement feels and the sensations that arise within your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s worth noting that yoga was originally created as a mind-body practice, so it naturally lends itself to a somatic approach (<\/span><a href=\"https:\/\/journals.lww.com\/yomi\/fulltext\/2018\/50020\/Physiological_and_psychological_responses_to.6.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). However, to truly practice somatic yoga, it\u2019s important to let go of external goals and focus more on your inner experience.<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72625\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-1024x640.png\" alt=\"somatic yoga moves\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Can_Benefit_from_Somatic_Yoga\"><\/span><b>Who Can Benefit from Somatic Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering, <\/span><i><span style=\"font-weight: 400;\">\u201cCan beginners do somatic yoga?\u201d<\/span><\/i><span style=\"font-weight: 400;\"> The answer is yes. Somatic yoga is designed to meet you where you are, regardless of your age, mobility, fitness level, or experience with yoga. Below are some groups who could potentially benefit from adding somatic yoga moves into their routine.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Somatic Yoga Moves for Beginners<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Somatic yoga is gentle, intuitive, and low-impact, which makes it a great option for beginners or anyone who is easing back into movement after a break (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1534735419850627\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). As the focus is on internal awareness rather than perfect form, there\u2019s no pressure to get every pose \u201cright\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/6-somatic-yoga-exercises-for-beginners\/\">Somatic yoga exercises for beginners<\/a> often involve simple, low-effort movements and stretches that don\u2019t require too much flexibility or strength. Movements such as shoulder rolls, seated yoga flows, and child\u2019s pose can all be gentle yet effective starting points.<\/span><\/p>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Start slow and stick with simple poses first. Once you feel comfortable, let your body guide the pace as you gradually build comfort and confidence.<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72619\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-21-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-21-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-21-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-21-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-21-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-21.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Somatic Yoga Moves for Seniors<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Somatic yoga may also be beneficial for older adults, as it builds body awareness while prioritizing comfort and safety (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1534735419850627\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.bodyworkmovementtherapies.com\/article\/S1360-8592(24)00577-1\/fulltext\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Movements are typically slow and can be adapted for people of any age group, including those with limited mobility or balance concerns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-moves-for-seniors\/\">Chair yoga moves for seniors<\/a> are particularly helpful, offering the benefits of somatic movement without putting strain on the joints or muscles (<\/span><a href=\"https:\/\/www.lidsen.com\/journals\/geriatrics\/geriatrics-06-02-197\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Common poses such as cat-cow or spinal twists can be easily modified using a chair, allowing you to move mindfully while reducing the risk of falls or injury.<\/span><\/p>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> If you\u2019re not using a chair, consider placing a cushion, folded blanket, or yoga mat under you for extra support and stability during your practice.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <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_Moves\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Somatic Yoga Moves for Trauma<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Somatic yoga poses for trauma offer a way to release emotions that manifest physically in symptoms such as sleep disturbance or chronic muscle tension and reconnect with your body, particularly when words alone aren\u2019t enough to bring relief (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5404814\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s meant to be done in a safe environment, gradually using movement to explore and process past experiences without pressure or overwhelm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re working through trauma, it\u2019s essential that you work with a licensed mental health professional or somatic therapist. They can provide the necessary guidance and support to help you move through the healing process safely and at your own pace.<\/span><\/p>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> If you\u2019re looking for a somatic therapist who specializes in trauma, visit <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/therapists?category=somatic\"><span style=\"font-weight: 400;\">Psychology Today\u2019s search tool<\/span><\/a><span style=\"font-weight: 400;\"> to find providers in your area (United States only).<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72623\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Somatic Yoga Moves for Weight Loss<\/b><\/p>\n<p><span style=\"font-weight: 400;\">While somatic yoga isn\u2019t designed for weight loss, it can support healthier lifestyle habits that contribute to better weight management over time (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0749379715006820\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35120162\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Somatic practices can also help reduce stress, which is often an overlooked factor in losing weight (<\/span><a href=\"https:\/\/www.mdpi.com\/2673-4168\/5\/2\/20\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your main goal is weight loss, the best approach is to combine regular physical activity with balanced nutrition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK572051\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). As this is often easier said than done, working with a nutritionist or dietitian is beneficial to help you build a plan that suits your needs.<\/span><\/p>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> If you want to incorporate somatic yoga moves in your weight loss routine, you should aim for more dynamic flows that raise your activity level in a gentle, sustainable way.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_Somatic_Yoga_at_Home\"><\/span><b>How to Start Somatic Yoga at Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting somatic yoga at home can be a simple and rewarding way to reconnect with your body. With just a few intentional adjustments to your space and mindset, you may find it easier to start exploring the practice and its potential benefits on your own.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Tips for Home Practice<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Creating a calm, supportive environment can make a big difference in your somatic yoga experience. When your space feels safe and distraction-free, it\u2019s easier to tune in and focus on your internal sensations without outside noise pulling your attention away.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some helpful tips to consider when practicing somatic yoga at home:<\/span><\/p>\n<ul>\n<li><b>Set up your space:<\/b><span style=\"font-weight: 400;\"> Choose a quiet area where you feel safe, relaxed, and comfortable to engage in <a href=\"https:\/\/betterme.world\/articles\/somatic-movement-exercises\/\">somatic movement exercises<\/a> without distractions.<\/span><\/li>\n<li><b>Wear comfortable clothing:<\/b><span style=\"font-weight: 400;\"> Opt for loose, breathable clothing that doesn\u2019t restrict your movement, allowing you to move freely and feel most at ease.<\/span><\/li>\n<li><b>Focus on your breath:<\/b><span style=\"font-weight: 400;\"> Breathe deeply, inhaling through your nose and exhaling through your mouth, to help you stay grounded and present in each movement.<\/span><\/li>\n<li><b>Use supportive props:<\/b><span style=\"font-weight: 400;\"> Consider using blankets, cushions, yoga blocks, mats, or a chair to help you feel safe and supported during your practice.<\/span><\/li>\n<li><b>Minimize any distractions:<\/b><span style=\"font-weight: 400;\"> Silence your phone, let others know you need uninterrupted time, or remove anything else that may pull your focus away.<\/span><\/li>\n<li><b>Let go of performance goals:<\/b><span style=\"font-weight: 400;\"> Remember, there\u2019s no need to \u201cmaster\u201d any of the poses &#8211; just stay curious and listen to what your body is telling you.<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72615\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>How Do I Know I\u2019m Doing Somatic Yoga Moves Correctly?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Unlike traditional workouts, there\u2019s no single \u201cright\u201d way to do somatic yoga. It\u2019s normal to feel unsure at first, particularly if you\u2019re used to intense or fast-paced movement. Over time, though, tuning into your body can feel more natural, intuitive, and even comforting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to note that the effects of somatic yoga can vary widely from person to person. Everyone\u2019s journey looks different, and that\u2019s completely normal. The key is to listen to your body, move at your own pace, and find what works best for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some signs that you\u2019re on the right track (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\"><span style=\"font-weight: 400;\">6<\/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;\">Your movements feel intentional and natural, not rushed or forced.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re listening to your body\u2019s cues and not pushing past discomfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re focusing on internal awareness (e.g. breath, tension) over perfect form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re syncing your breath with each movement to stay grounded and present.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You feel calmer or more balanced afterward, even if the changes are subtle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may take a moment to reflect after your practice, either by journaling or simply noticing how your mind and body feel.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-promoting-calmness\/\">The Power of Somatic Exercises for Promoting Calmness: A Comprehensive Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Somatic_Yoga_Moves_for_Beginners\"><\/span><b>What Are Some Somatic Yoga Moves for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner or looking to ease into somatic yoga, these beginner-friendly moves can be a great starting point. Each pose is designed to build mind-body awareness and help you better tune in to your body, without the need for any previous flexibility or experience.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Supine Pelvic Tilts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Supine pelvic tilts help build awareness in your lower back, hips, and core, which makes them ideal for anyone who is dealing with lower-back discomfort or stiffness (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Pelvic_Tilt\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). This can be a great place to begin, and as you become more comfortable, you can try adding variations such as adding a march or knee tucks to the pelvic tilt (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Pelvic_Tilt\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get started, here\u2019s how to do a basic somatic supine pelvic tilt exercise (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/labor-and-delivery\/multimedia\/pelvic-tilt-exercise\/img-20006410\"><span style=\"font-weight: 400;\">18<\/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 flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your arms at your sides comfortably with your palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a slow, deep breath in through your nose, allowing your chest and abdomen to gently expand as you prepare for movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale slowly, gently engage your core muscles and press your lower back into the floor by tilting your pelvis slightly upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for up to 10 seconds while breathing naturally, feeling the sensations in your lower back and hips without judgment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue breathing as you slowly release and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this for several repetitions, paying attention to any sensations that arise and moving at your own pace.<\/span><\/li>\n<\/ol>\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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70071\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-20-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Somatic Cat-Cow<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The somatic version of the traditional cat-cow pose encourages slow, more intentional movement in sync with your breath (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1534735419850627\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s meant to be a calming exercise that\u2019s ideal for beginners or anyone who is experiencing tension in the back or neck area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do a somatic cat-cow exercise on your own (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/multimedia\/cat-cow-pose\/vid-20453581\"><span style=\"font-weight: 400;\">19<\/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;\">Start on your hands and knees in a tabletop position, aligning your shoulders over your wrists and hips over your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale slowly as you arch your spine, drop your belly, and lift your chest and tailbone toward the ceiling (<\/span><i><span style=\"font-weight: 400;\">cow pose<\/span><\/i><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly as you round your spine, tucking your chin and tailbone inward toward the floor (<\/span><i><span style=\"font-weight: 400;\">cat pose<\/span><\/i><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move slowly between these poses, syncing your breath with each transition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process for as long as comfortable, paying close attention to how your body feels throughout each motion.<\/span><\/li>\n<\/ol>\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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69649\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Seated Shoulder Rolls<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Seated shoulder rolls are another valuable option for beginners, older adults, office workers, or anyone who is holding tension in their upper body (<\/span><a href=\"https:\/\/www.healthline.com\/health\/tight-shoulders#shoulder-raises\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). They can also work well as a warm-up or cool-down to ease areas of tightness and support mindful movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do seated shoulder rolls with somatic awareness (<\/span><a href=\"https:\/\/www.northshore.org\/healthresources\/encyclopedia\/encyclopedia.aspx?DocumentHwid=abn0720\"><span style=\"font-weight: 400;\">21<\/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;\">Sit upright in a chair with your feet flat on the floor and your hands resting on your thighs or at your sides (whichever is more comfortable).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight, your shoulders relaxed, and your chin slightly tucked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you\u2019re ready, take a slow and deep breath in through your nose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, roll your shoulders up toward your ears, then back, down, and forward in one smooth, circular motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in again and repeat this circular motion 2 to 4 times, moving slowly and noticing how your shoulders and upper back feel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a few rounds, reverse the direction: Inhale gently, then as you exhale, roll your shoulders down, then back, up, and forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for 2 to 4 rounds in this direction, breathing deeply and focusing on any tension you feel with each rotation.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Legs-up-the-Wall<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The legs-up-the-wall pose, which is also known as <\/span><i><span style=\"font-weight: 400;\">Viparita Karani<\/span><\/i><span style=\"font-weight: 400;\">, is a restorative yoga posture that helps calm the nervous system and relieve feelings of stress or tension (<\/span><a href=\"https:\/\/www.yogajournal.com\/poses\/legs-up-the-wall-pose-2\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). It can be particularly helpful for winding down at the end of the day, and it\u2019s suitable for nearly all ages and fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do the legs-up-the-wall pose somatically (<\/span><a href=\"https:\/\/www.yogajournal.com\/poses\/legs-up-the-wall-pose-2\"><span style=\"font-weight: 400;\">22<\/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;\">Sit sideways next to a wall, with one hip close to the base and your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently lie back as you swing your legs up the wall, adjusting so your hips are a few inches from the wall (or wherever feels most comfortable).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your arms at your sides, palms facing up, and allow your eyes to close naturally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe slowly and deeply, relaxing and settling into this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay here for around 5 to 10 minutes, or as long as it feels comfortable, paying close attention to how your body feels with each inhale and exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out, bend your knees and roll to one side, pausing for a breath before sitting up all the way.<\/span><\/li>\n<\/ol>\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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69533\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-5-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-5-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-5-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-5-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-5-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-5-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Seated Spinal Twist<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Seated spinal twists are another beginner-friendly exercise that supports mobility and body awareness while remaining gentle and accessible (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/chair-seated-twists\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). They can be done either on the floor or in a chair, which makes them particularly well-suited for older adults or anyone who needs a more stable, supported way to move.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do a somatic seated spinal twist in a chair (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/chair-seated-twists\"><span style=\"font-weight: 400;\">23<\/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;\">Sit in a sturdy chair with your feet flat on the floor and your knees hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your shoulders and take a few deep breaths to settle in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply and lengthen your spine, extending toward the ceiling, as if creating a space between each vertebra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly as you twist your torso to the right, placing your right hand on the back of the chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left hand on the outside of your right thigh and gently deepen the twist with each exhale, keeping your shoulders relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your head to look softly over your right shoulder, and hold this position for several slow, deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale slowly to unwind and return your torso to the center position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the twist on the left side, allowing your body to guide the pace and move naturally with each inhale and exhale.<\/span><\/li>\n<\/ol>\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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72621\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1.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_Pilates_a_somatic_movement\"><\/span><strong>Is Pilates a somatic movement?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends. Pilates is an exercise system that incorporates elements of body awareness and slow, intentional movement, which overlaps with somatic principles (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/pilates\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). It can be considered somatic movement when it\u2019s practiced with a sole focus on internal awareness, but not when it\u2019s used to achieve any fitness or appearance-based goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_is_somatic_yoga_different_from_regular_yoga\"><\/span><strong>How is somatic yoga different from regular yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic yoga may use traditional yoga poses, but it shifts the focus from external form and performance to internal awareness and mindful movement (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.lww.com\/yomi\/fulltext\/2018\/50020\/Physiological_and_psychological_responses_to.6.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It encourages you to tune into subtle sensations in the body, breathe deeply, and reconnect with your body rather than achieving specific poses as seen in traditional yoga styles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_weight_with_somatic_yoga\"><\/span><strong>Can you lose weight with somatic yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic yoga isn\u2019t primarily designed for weight loss, but research has found that traditional yoga can help relieve stress and promote mindfulness, which may indirectly help with weight management (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0749379715006820\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35120162\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). For weight loss specifically, it\u2019s best to combine regular physical activity with a balanced diet or speak with a nutritionist to get a personalized weight loss plan (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK572051\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_hardest_yoga_to_learn\"><\/span><strong>What is the hardest yoga to learn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The difficulty of yoga styles will ultimately depend on your experience, physical ability, and comfort level. Generally, styles such as hot yoga or power yoga are considered most challenging due to their intensity, fast pace, and physical demands (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/367540318_Effects_of_Temperature_and_Tempo_Evaluating_How_Much_Time_in_a_Typical_Community-Based_Yoga_Class_Is_Moderate-Intensity_Aerobic_Activity\"><span style=\"font-weight: 400;\">25<\/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_Yoga_Moves\" 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><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic yoga moves can be a mindful, gentle way to reconnect with your body, regardless of your age, experience, or fitness level. Whether you\u2019re managing stress, releasing tension, or simply looking to deepen your body awareness, somatic yoga moves can be a powerful addition to your wellness routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Download the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> for more guidance, tools, and resources to support your mental and physical well-being.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you ever feel like your body is moving, but your mind is somewhere else? It\u2019s easy to go through the day on autopilot, feeling disconnected from how you really feel. Somatic yoga moves are designed to help rebuild the connection between your mind and body through slow, mindful movement and increased body awareness (1). [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[45],"class_list":["post-82489","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 Yoga Moves Explained: Benefits, Examples, and How to Begin - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about the benefits of \u2605 SOMATIC YOGA MOVES \u27a4 and how you can incorporate them into your routine for mental and physical well-being.\" \/>\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 Moves Explained: Benefits, Examples, and How to Begin\" \/>\n<meta property=\"og:description\" content=\"Learn about the benefits of \u2605 SOMATIC YOGA MOVES \u27a4 and how you can incorporate them into your routine for mental and physical well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/\" \/>\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=\"2025-10-28T19:02:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-78-somatic-yoga-moves-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=\"15 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-moves\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Somatic Yoga Moves Explained: Benefits, Examples, and How to Begin\",\"dateModified\":\"2025-10-28T19:02:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/\"},\"wordCount\":2950,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-78-somatic-yoga-moves.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you ever feel like your body is moving, but your mind is somewhere else? It\u2019s easy to go through the day on autopilot, feeling disconnected from how you really feel.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic yoga moves are designed to help rebuild the connection between your mind and body through slow, mindful movement and increased body awareness (<\/span><a href=\\\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Whether you\u2019re new to somatic practices, an older adult who is looking for a gentler form of movement, or simply want to reconnect with your body, somatic yoga can be an effective solution. And as long as you don\u2019t have any medical restrictions, you can start practicing right away.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, you\u2019ll learn what somatic yoga is, who can benefit from it, simple moves to get started with, and how to begin practicing at home.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Good Way to Practice Somatic Yoga Moves?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic yoga moves use traditional yoga postures, which are known as <\/span><i><span style=\\\"font-weight: 400;\\\">asanas<\/span><\/i><span style=\\\"font-weight: 400;\\\">, but shift the focus to internal awareness (<\/span><a href=\\\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1534735419850627\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight:  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/\",\"name\":\"Somatic Yoga Moves Explained: Benefits, Examples, and How to Begin - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-78-somatic-yoga-moves.png\",\"dateModified\":\"2025-10-28T19:02:16+00:00\",\"description\":\"Learn about the benefits of \u2605 SOMATIC YOGA MOVES \u27a4 and how you can incorporate them into your routine for mental and physical well-being.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-78-somatic-yoga-moves.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-78-somatic-yoga-moves.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#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 Yoga Moves Explained: Benefits, Examples, and How to Begin\"}]},{\"@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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It\u2019s easy to go through the day on autopilot, feeling disconnected from how you really feel.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Somatic yoga moves are designed to help rebuild the connection between your mind and body through slow, mindful movement and increased body awareness (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Whether you\u2019re new to somatic practices, an older adult who is looking for a gentler form of movement, or simply want to reconnect with your body, somatic yoga can be an effective solution. And as long as you don\u2019t have any medical restrictions, you can start practicing right away.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, you\u2019ll learn what somatic yoga is, who can benefit from it, simple moves to get started with, and how to begin practicing at home.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Good Way to Practice Somatic Yoga Moves?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Somatic yoga moves use traditional yoga postures, which are known as <\/span><i><span style=\"font-weight: 400;\">asanas<\/span><\/i><span style=\"font-weight: 400;\">, but shift the focus to internal awareness (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=YAujEAAAQBAJ&amp;oi=fnd&amp;pg=PP1&amp;dq=somatic+yoga&amp;ots=U3hS69cMmW&amp;sig=DWuPmkxEZNkTS7_bkpudmAo7VTY#v=onepage&amp;q=somatic%20yoga&amp;f=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1534735419850627\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight:  ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/","url":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/","name":"Somatic Yoga Moves Explained: Benefits, Examples, and How to Begin - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-78-somatic-yoga-moves.png","dateModified":"2025-10-28T19:02:16+00:00","description":"Learn about the benefits of \u2605 SOMATIC YOGA MOVES \u27a4 and how you can incorporate them into your routine for mental and physical well-being.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-78-somatic-yoga-moves.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-78-somatic-yoga-moves.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-moves\/#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 Yoga Moves Explained: Benefits, Examples, and How to Begin"}]},{"@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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