{"id":83781,"date":"2025-12-11T21:05:54","date_gmt":"2025-12-11T21:05:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83781"},"modified":"2025-12-11T21:05:54","modified_gmt":"2025-12-11T21:05:54","slug":"morning-somatic-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/morning-somatic-exercises\/","title":{"rendered":"8 Morning Somatic Exercises For A Full Body Workout"},"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\/morning-somatic-exercises\/#What_Time_Of_Day_Is_Best_For_Somatic_Exercises\" >What Time Of Day Is Best For Somatic Exercises?<\/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\/morning-somatic-exercises\/#Do_Morning_Somatic_Workouts_Actually_Work\" >Do Morning Somatic Workouts 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\/morning-somatic-exercises\/#Who_Benefits_Most_From_Morning_Somatic_Routines\" >Who Benefits Most From Morning Somatic Routines?<\/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\/morning-somatic-exercises\/#Which_Exercises_Work_Best_For_Waking_Up_The_Body\" >Which Exercises Work Best For Waking Up The Body?<\/a><\/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\/morning-somatic-exercises\/#How_Long_Should_A_Morning_Somatic_Session_Last\" >How Long Should A Morning Somatic Session Last?<\/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\/morning-somatic-exercises\/#Can_You_Do_Somatic_Exercises_Before_Breakfast\" >Can You Do Somatic Exercises Before Breakfast?<\/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\/morning-somatic-exercises\/#Whats_The_Easiest_Way_To_Build_A_Morning_Somatic_Sessions_Habit\" >What\u2019s The Easiest Way To Build A Morning Somatic Sessions Habit?<\/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\/morning-somatic-exercises\/#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\/morning-somatic-exercises\/#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-10\" href=\"https:\/\/stage.betterme.world\/articles\/morning-somatic-exercises\/#How_many_times_a_week_should_I_do_somatic_yoga\" >How many times a week should I do somatic 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\/morning-somatic-exercises\/#Should_you_do_somatic_yoga_before_bed\" >Should you do somatic yoga before bed?<\/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\/morning-somatic-exercises\/#How_do_I_start_somatic_exercise\" >How do I start somatic exercise?<\/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\/morning-somatic-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">How you begin your day sets the tone for everything that follows. Instead of jolting your system with an intense workout or hitting the snooze button one more time, what if you could gently awaken your body and mind from the inside out?<\/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=Morning_Somatic_Exercises\" 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;\">This gentle approach is the promise of a morning somatic routine. The somatic practice can reconnect your mind with your body, release overnight stiffness, and prepare you for the day with newfound ease and control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic exercises are not about pushing through pain or achieving a specific look.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As pioneering educator Thomas Hanna, author of Somatics, explained, the goal is to &#8220;re-awaken the mind&#8217;s control of movement, flexibility, and health (<\/span><a href=\"https:\/\/essentialsomatics.com\/thomas-hanna-somatics\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).&#8221;\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s a process of internal exploration. You learn to sense and release habitual muscle tension that you might not even know you&#8217;re holding.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What are invigorating morning somatic exercises?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide will walk you through a complete morning somatic sequence, drawing on principles from Hanna, his mentor Moshe Feldenkrais, and other somatic experts to create a powerful start to your day.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Time_Of_Day_Is_Best_For_Somatic_Exercises\"><\/span><strong>What Time Of Day Is Best For Somatic Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While you can practice somatic exercises any time, the morning is arguably an ideal time to do them. After a night of relative stillness, the body can feel stiff and disconnected. A morning somatic session acts as a gentle &#8220;reboot&#8221; for your nervous system, priming your muscles and mind for the day\u2019s activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pioneers like Moshe Feldenkrais, creator of the Feldenkrais Method\u00ae, and Thomas Hanna, who developed Clinical Somatic Education, emphasized the importance of slow, conscious movement to retrain ingrained motor patterns (<\/span><a href=\"https:\/\/essentialsomatics.com\/difference-between-cse-and-the-feldenkrais-method\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/somaticmovementcenter.com\/history-of-somatics\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Your nervous system learns best when it\u2019s not rushed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the morning, before the demands of the day take over, you have a unique opportunity to create a quiet space for this focused, internal listening. This quiet time allows you to dissolve stiffness from sleep and establish more efficient, comfortable movement patterns you can carry with you all day long.<\/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=Morning_Somatic_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69419\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4411-quick-calisthenics-workout-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4411-quick-calisthenics-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4411-quick-calisthenics-workout-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4411-quick-calisthenics-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4411-quick-calisthenics-workout-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4411-quick-calisthenics-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Morning_Somatic_Workouts_Actually_Work\"><\/span><strong>Do Morning Somatic Workouts Actually Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, morning somatic workouts are highly effective precisely because they work with your nervous system rather than just your muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The core mechanism is sensorimotor re-education (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatic-movement-what-is-somatic-movement\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). You are teaching your brain to release chronic, involuntary muscle contraction, which is what Thomas Hanna called &#8220;sensory-motor amnesia (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/muscle-memory-and-sensory-motor-amnesia\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).&#8221;\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of passively stretching a tight muscle, you actively engage it, then slowly and consciously release it. This process, known as pandiculation, recalibrates the baseline tension level set by your brain (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/pandiculation-what-is-pandiculation\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Yawning is one example.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The result is a release that is deeper and more lasting than what you might get from a typical stretch. Even a short 15-minute session can create noticeable changes in your posture, breathing, and overall sense of ease.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Morning_Somatic_Exercises\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>A few key benefits of morning somatic workouts include (<\/b><a href=\"https:\/\/www.news-medical.net\/health\/Somatic-Exercise-A-Guide-to-Restoring-Body-Awareness.aspx\"><b>7<\/b><\/a><b>, <\/b><a href=\"https:\/\/health.clevelandclinic.org\/somatic-workouts-exercises-stretches-movement\"><b>8<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Stiffness and Pain: <\/b><span style=\"font-weight: 400;\">By resetting your muscles&#8217; resting tone, you can alleviate chronic tightness in the back, neck, and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Posture and Coordination:<\/b><span style=\"font-weight: 400;\"> You\u2019ll stand taller and move with more grace and efficiency as your body rediscovers its natural alignment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Body Awareness:<\/b><span style=\"font-weight: 400;\"> The somatic practice enhances your ability to sense what\u2019s happening inside your body, helping you prevent future strain and injury.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a deeper dive into cultivating this state of quiet awareness, you should learn more about <a href=\"https:\/\/betterme.world\/articles\/yoga-to-wake-up\/\">morning meditation<\/a>.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-pilates-for-weight-loss\/\">Somatic Pilates For Weight Loss: Body-Aware Movement For A Leaner, Stronger You<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Benefits_Most_From_Morning_Somatic_Routines\"><\/span><strong>Who Benefits Most From Morning Somatic Routines?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nearly everyone can benefit from a morning somatic routine, as it addresses the universal patterns of tension that accumulate from daily life.\u00a0<\/span><\/p>\n<p><b>However, certain groups may find it particularly transformative.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Desk Workers:<\/b><span style=\"font-weight: 400;\"> Somatic routines counteract the effects of prolonged sitting, such as a tight lower back, rounded shoulders, and a stiff neck (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7345456\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Athletes:<\/b><span style=\"font-weight: 400;\"> Enhances body control, improves coordination, and accelerates recovery by releasing compensatory tension patterns that can lead to injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning somatic exercises for seniors: <\/b><span style=\"font-weight: 400;\">Offers a safe and gentle way to maintain mobility, improve balance, and alleviate the aches and pains often associated with aging (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1360859224005771\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning somatic exercises for beginners: <\/b><span style=\"font-weight: 400;\">Provides an accessible entry point into mindful movement without requiring special equipment or a high level of fitness. It\u2019s a perfect starting point for building a mind-body connection.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People with Chronic Tension:<\/b><span style=\"font-weight: 400;\"> Anyone experiencing persistent headaches, back pain, or generalized stiffness can use these movements to address the root cause: learned muscular contraction (<\/span><a href=\"https:\/\/www.news-medical.net\/health\/Somatic-Exercise-A-Guide-to-Restoring-Body-Awareness.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A crucial principle, emphasized by Lawrence Gold in his Guidebook of Somatic Transformational Exercises, is the importance of working &#8220;gently enough to be comfortable.&#8221;\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic practice is not about focusing on \u201cno pain, no gain\u201d (<\/span><a href=\"https:\/\/www.somatics.com\/pdf\/Guidebook_Sample.pdf\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). If you feel sharp pain, reduce the range of motion or stop. The goal is exploration, not strain.<\/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=Morning_Somatic_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72600\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Banner-somatic-exercices-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Banner-somatic-exercices-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Banner-somatic-exercices-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Banner-somatic-exercices-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Banner-somatic-exercices-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/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=\"Which_Exercises_Work_Best_For_Waking_Up_The_Body\"><\/span><strong>Which Exercises Work Best For Waking Up The Body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A great morning somatic sequence flows from breath to full-body integration, waking your system in a logical, supportive way.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following 8 exercises, adapted from Lawrence Gold\u2019s guidebook and the principles of Hanna Somatics, create a complete workout that will leave you feeling open, coordinated, and ready for your day. Go slowly, and remember the goal is to feel the movement from within.<\/span><\/p>\n<p><b>1. Preparation for Breathing Maneuvers<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This initial exercise calms your nervous system and brings awareness to your breath, the foundation of all movement. It helps you distinguish between passive, automatic breathing and active, deliberate control.<\/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 feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simply notice your natural breathing for 5 slow cycles, without trying to change it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin to regulate your pace: inhale for 6 seconds, hold the air in for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale for 6 seconds, then hold the breath for 3 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale for 6 seconds, hold for 4 seconds. Exhale for 6 seconds, hold for 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale for 6 seconds, hold for 6 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest and return to your natural breathing, noticing any changes.<\/span><\/li>\n<\/ol>\n<p><b>2. Arch &amp; Curl<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This fundamental somatic movement, taught by Thomas Hanna, integrates the muscles on the front and back of your torso. It helps release tension in the lower back and abdominals, 2 areas that are often tight from stress and sitting (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2019\/03\/Arch-and-Curl.pdf\"><span style=\"font-weight: 400;\">12<\/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;\">From the previous position, interlace your fingers and place your hands behind your neck, with elbows wide on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arch: <\/b><span style=\"font-weight: 400;\">As you inhale, gently arch your lower back, pressing your elbows, head, and tailbone into the floor. Feel your back muscles engage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Curl: <\/b><span style=\"font-weight: 400;\">Begin to exhale and flatten your back. Bring your elbows together, then point them toward your knees as you lift your head. Exhale completely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While curled, take a full breath in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you continue to inhale, slowly lower yourself back down, spreading your elbows and returning to the arch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the cycle 4-5 times, moving more gently with each repetition.<\/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=Morning_Somatic_Exercises\"><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=\"\" 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<p><b>3. Freeing The Ribs (Version A)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your ribs play a massive role in breathing (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01053.2001\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), but they often become locked and immobile.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This movement uses gentle pressure to remind your ribcage of its capacity to expand in all directions.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your knees bent. Tuck your elbow under the side of your ribs (at the soft part of your waist).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drape your other arm over, grasping the triceps of your underarm. Tuck the foot of your topside leg behind the ankle of the underside leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, feel your ribs expand into your elbow. Pause and feel the sensation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly exhale and sink onto your arm, allowing your torso and top shoulder to relax and roll slightly forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 4-5 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Before switching, roll onto your back and notice the difference in breathing capacity between your two sides. Then, repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><b>4. Rolling and Unrolling Your Shoulders<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This exercise coordinates your shoulder, neck, and eye movements with your breath, releasing deep-seated tension in the upper back and chest.\u00a0<\/span><\/p>\n<p><b>This move is a powerful antidote to &#8220;computer posture.&#8221;<\/b><\/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 together, arms out to your sides at shoulder level with palms up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale completely, roll your arms so your palms face down. Simultaneously, look strongly toward the tip of your nose and lift your head slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale completely, roll your arms so your palms face up. Simultaneously, look upward toward the root of your nose, the area between your eyebrows, then lower your head, tipping it back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this sequence slowly 4 more times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After the last repetition, inhale and hold your breath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compress the air by tightening your belly, then gradually relax your belly while compressing with your chest. Feel the air move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax and breathe normally.<\/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=Morning_Somatic_Exercises\"><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><b>5. Advanced Low Back Release<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This movement retrains the relationship between your lower back, buttocks, and hamstrings. It\u2019s an excellent way to release deep lumbar tension and improve pelvic mobility.<\/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 up and about 3 inches apart. Grasp each knee from the front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your knees into your hands by arching your lower back. At the same time, inhale and gently shrug your shoulders. Feel how all these actions are connected.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax the push and exhale as you slowly draw your knees toward your chest. Keep a light tension between your arms and legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you draw your knees in, alternately tense and relax your low back muscles in a subtle pulsing motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When your legs are near your chest, lift your head slightly, then lower it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reposition your hands above your knees. Pull your legs in as you push them away, slowly extending them until they are straight and on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms overhead and feel the length you\u2019ve created. Repeat 2-3 times.<\/span><\/li>\n<\/ol>\n<p><b>6. Gaining More Freedom of Thigh Movement<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This subtle exploration on all fours is fantastic for releasing the adductors (inner thigh muscles) and improving hip mobility. It\u2019s a preparatory movement that unlocks deeper freedom in the pelvis.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees, with your knees spread slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your weight onto one knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very slowly, move your other knee about 1 inch to the side, using your abdominal muscles to control the movement and prevent a sudden drop.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the knee down and feel your body sag and relax. You might feel a gentle stretch in your inner thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process, inching your knees wider apart until you reach a comfortable limit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly reverse the process, bringing your knees back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and rest, sensing the new openness in your hips.<\/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=Morning_Somatic_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72614\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>7. Freeing Your S-I (Sacro-Iliac) Joints<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The S-I joints, where your spine meets your pelvis, are a common source of lower back pain. This twisting movement gently mobilizes them, releasing stiffness throughout the entire spinal column.<\/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 feet spread wide (about double shoulder width). Place your arms back, elbows bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the hip of your &#8220;active side&#8221; by planting your foot and pushing your knee forward. You should feel a stretch in the front of that hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping the hip lifted, slowly drop the knee toward the center. Keep your other leg stable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As your knee drops, turn your head toward the active side and press the shoulder of that same side down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your active hip to return to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly roll your knee back to the upright starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this circular knee motion 5 times, then switch sides.<\/span><\/li>\n<\/ol>\n<p><b>8. The Amazing Walking Miracle (Supine Prep)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This exercise, named for its profound effect on gait, coordinates the diagonal connection between your leg and opposite shoulder. It\u2019s the final step in preparing your body to walk with effortless grace.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs straight and toes pointing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your attention to your right foot. Bend it toward your knee as you point the toes of your left foot away. Relax. Repeat 5 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, lift your right leg slightly off the floor, feeling the movement originate from your core. Lower it slowly. Repeat 5 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your attention to your left arm. Lift the arm and shoulder &#8220;forward&#8221; off the floor, as if taking a step. Lower it slowly. Repeat 5 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Combine the movements:<\/b><span style=\"font-weight: 400;\"> slowly lift your right leg and left arm\/shoulder at the same time. Synchronize the movement. Lower them together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5 times, then switch to coordinate your left leg with your right arm\/shoulder.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Many of these gentle movements can occur first thing in the morning as <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-in-bed\/\">somatic exercises in bed<\/a>.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-awareness-practices\/\">Somatic Awareness Practices: Simple Ways to Strengthen the Mind-Body Connection<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_A_Morning_Somatic_Session_Last\"><\/span><strong>How Long Should A Morning Somatic Session Last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A morning somatic session can last anywhere from 10-30 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is quality, not quantity. Because the movements are slow, they allow the nervous system to learn, and even 10-15 minutes are highly effective.\u00a0<\/span><\/p>\n<p><b>This time-efficiency factor makes these sessions one of the most efficient options for morning somatic exercises at home.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For a minimalist routine, you might choose 3-4 core exercises, like Arch &amp; Curl, Freeing the Ribs, and the S-I Joint release.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A fuller 20-30 minute session, like the 8-exercise sequence above, provides a comprehensive full-body reset.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For morning somatic exercises for seniors, starting with just 10 minutes and focusing on 2-3 movements is an excellent approach.<\/span><\/li>\n<\/ul>\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=Morning_Somatic_Exercises\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Somatic_Exercises_Before_Breakfast\"><\/span><strong>Can You Do Somatic Exercises Before Breakfast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is fine (and often ideal) to do somatic exercises before breakfast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practicing on an empty stomach can make movements involving the abdomen, like Arch &amp; Curl, more comfortable. Your body is not busy digesting, allowing you to direct more energy and awareness toward internal sensations.<\/span><\/p>\n<p><b>However, listen to your body.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you wake up feeling dizzy or have low blood sugar, a small snack, such as a few nuts or a small bowl of fruit, is a good idea. Always hydrate with water before you begin.<\/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=Morning_Somatic_Exercises\"><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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_The_Easiest_Way_To_Build_A_Morning_Somatic_Sessions_Habit\"><\/span><strong>What\u2019s The Easiest Way To Build A Morning Somatic Sessions Habit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building a new habit is less about willpower and more about smart strategy.\u00a0<\/span><\/p>\n<p><b>Here are a few evidence-based tips to make your morning somatic practice stick.<\/b><\/p>\n<ul>\n<li><b>Start with a Tiny Habit<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of committing to a 30-minute workout, commit to just 5 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A short somatic yoga routine is far less intimidating. The goal is to make showing up so easy that you can\u2019t say no. Once you establish the habit, you can naturally extend the time.<\/span><\/p>\n<ul>\n<li><b>Use Habit Stacking<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Link your new somatic routine to an existing morning habit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, &#8220;After I brush my teeth, I will roll out my mat for my somatic exercises.&#8221;\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The old habit becomes the cue for the new one, automating the process (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/habit-stacking\"><span style=\"font-weight: 400;\">14<\/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=Morning_Somatic_Exercises\"><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<ul>\n<li><b>Reduce Friction<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make it as easy as possible to start.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lay out your yoga mat and comfortable clothes the night before.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have the space, create a dedicated corner in your room for your practice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fewer steps between you and the habit, the more likely you are to do it.<\/span><\/p>\n<ul>\n<li><b>Link It to Your Identity<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Frame the habit as part of who you are. Instead of thinking, &#8220;I have to do my exercises,&#8221; shift your mindset to &#8220;I am someone who starts my day with mindful movement.&#8221;\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When a habit becomes part of your identity, it no longer feels like a chore (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2019.01504\/full\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Create a Cue-Routine-Reward Loop<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Design a clear loop. The cue might be your alarm clock. The routine is your 8-exercise sequence. The reward could be the immediate feeling of openness and calm, or the first sip of your morning coffee right after you finish.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A tangible reward is beneficial. This reinforces the positive feedback loop in your brain (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2019.01504\/full\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting with an invigorating sequence can set a positive tone for your entire day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for more ways to start your day with ease, explore the following options for a <a href=\"https:\/\/betterme.world\/articles\/quick-morning-workout\/\">quick morning workout<\/a>.<\/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=Morning_Somatic_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80311\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/meramaid-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/meramaid-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/meramaid-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/meramaid-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/meramaid-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/meramaid.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=\"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;\">While weight loss is not the primary goal, a consistent somatic practice can indirectly contribute to it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By reducing stress hormones like cortisol (linked to fat storage) (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-psych-010418-102936\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10919405\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">), improving body awareness, and enabling more comfortable and frequent movement, it supports a healthier lifestyle that can lead to weight management.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_times_a_week_should_I_do_somatic_yoga\"><\/span><strong>How many times a week should I do somatic yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For the best results, consistency is key. Daily practice is ideal, even if it&#8217;s just for 10-15 minutes. This reinforces the new neural pathways you are creating. A dedicated somatic yoga routine 3-5 times a week will also yield significant benefits in reducing chronic tension and improving movement (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/somatic-yoga\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_do_somatic_yoga_before_bed\"><\/span><strong>Should you do somatic yoga before bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. While this article focuses on a morning routine, a gentle somatic sequence before bed is an excellent way to release the day&#8217;s stress, calm the nervous system, and prepare the body for restful sleep.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_start_somatic_exercise\"><\/span><strong>How do I start somatic exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The easiest way to start is to pick 1-2 simple exercises, such as the Arch &amp; Curl or a basic breathing maneuver. Find a comfortable spot on the floor, close your eyes, and move as slowly as you can, paying full attention to the physical sensations of the movement. The routine in this article is a great starting point for morning somatic exercises for beginners.<\/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=Morning_Somatic_Exercises\" 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><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Morning somatic exercises offer a powerful and intelligent way to start your day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By shifting the focus from external performance to internal sensation, you empower yourself to dissolve chronic muscle tension, move with greater freedom, and cultivate a deep, trusting relationship with your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 8-step sequence provided here is more than just a workout; it&#8217;s a daily practice of self-awareness and self-correction that can transform how you feel and function, from the moment you wake up until you go to bed.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How you begin your day sets the tone for everything that follows. Instead of jolting your system with an intense workout or hitting the snooze button one more time, what if you could gently awaken your body and mind from the inside out? This gentle approach is the promise of a morning somatic routine. The [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83783,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[45],"class_list":["post-83781","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>8 Morning Somatic Exercises For A Full Body Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 MORNING SOMATIC EXERCISES \u27a4 are your key to a pain-free day. Discover an 8-step full-body workout to release stiffness, improve posture, and energize your mind.\" \/>\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=\"8 Morning Somatic Exercises For A Full Body Workout\" \/>\n<meta property=\"og:description\" content=\"\u2605 MORNING SOMATIC EXERCISES \u27a4 are your key to a pain-free day. Discover an 8-step full-body workout to release stiffness, improve posture, and energize your mind.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/morning-somatic-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-596-morning-somatic-exercises-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=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/morning-somatic-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/morning-somatic-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"8 Morning Somatic Exercises For A Full Body Workout\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/morning-somatic-exercises\/\"},\"wordCount\":2844,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/morning-somatic-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-596-morning-somatic-exercises.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">How you begin your day sets the tone for everything that follows. Instead of jolting your system with an intense workout or hitting the snooze button one more time, what if you could gently awaken your body and mind from the inside out?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This gentle approach is the promise of a morning somatic routine. The somatic practice can reconnect your mind with your body, release overnight stiffness, and prepare you for the day with newfound ease and control.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic exercises are not about pushing through pain or achieving a specific look.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As pioneering educator Thomas Hanna, author of Somatics, explained, the goal is to \\\"re-awaken the mind's control of movement, flexibility, and health (<\/span><a href=\\\"https:\/\/essentialsomatics.com\/thomas-hanna-somatics\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\\\"\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It's a process of internal exploration. You learn to sense and release habitual muscle tension that you might not even know you're holding.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">What are invigorating morning somatic exercises?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide will walk you through a complete morning somatic sequence, drawing on principles from Hanna, his mentor Moshe Feldenkrais, and other somatic experts to create a powerful start to your day.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Time Of Day Is Best For Somatic Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">While you can practice somatic exercises any time, the morning is arguably an ideal time to do them. After a night of relative stillness, the body can feel stiff and disconnected. 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Instead of jolting your system with an intense workout or hitting the snooze button one more time, what if you could gently awaken your body and mind from the inside out?<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This gentle approach is the promise of a morning somatic routine. The somatic practice can reconnect your mind with your body, release overnight stiffness, and prepare you for the day with newfound ease and control.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Somatic exercises are not about pushing through pain or achieving a specific look.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As pioneering educator Thomas Hanna, author of Somatics, explained, the goal is to \"re-awaken the mind's control of movement, flexibility, and health (<\/span><a href=\"https:\/\/essentialsomatics.com\/thomas-hanna-somatics\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\"\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It's a process of internal exploration. You learn to sense and release habitual muscle tension that you might not even know you're holding.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">What are invigorating morning somatic exercises?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide will walk you through a complete morning somatic sequence, drawing on principles from Hanna, his mentor Moshe Feldenkrais, and other somatic experts to create a powerful start to your day.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Time Of Day Is Best For Somatic Exercises?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">While you can practice somatic exercises any time, the morning is arguably an ideal time to do them. After a night of relative stillness, the body can feel stiff and disconnected. 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