Yoga is a fantastic restorative form of exercise and movement and comes in many different forms. Somatic yoga is gaining popularity, particularly among women at perimenopause and beyond who want to move better, feel better, and ease aches and pains without the intensity of traditional workouts.
But what is somatic yoga, and how does it differ from other forms of yoga? Working as a personal trainer and fitness instructor, I’ve coached many women who are dealing with joint issues whether that’s aching due to perimenopause, arthritis, sports injuries, osteoporosis or more. Below, I’ll guide you through the basics of somatic yoga, explore its benefits, and share some simple poses to help you get started.
What's the difference between yoga and somatic yoga?
Traditional yoga and somatic yoga share some similarities, but their approach is quite different. Classical yoga often focuses on holding poses, stretching, and working on strength and flexibility. Although mindfulness does play a role, there’s usually an emphasis on achieving a specific posture or working towards deeper flexibility.
On the other hand, somatic yoga is all about reconnecting with your body through slow, mindful movements. It’s not so much focused on achieving a certain pose but more about exploring how your body moves and feels
The ultimate goal is to release deeply held tension and retrain the nervous system to move more efficiently and comfortably.
Think of it this way: traditional yoga is like following a set dance routine, whereas somatic yoga is like free movement and dancing how you want to (which is what I do in my kitchen). Listen to your body and allowing it to guide you.
Somatic yoga is particularly beneficial for those who experience chronic pain, stiffness, or mobility issues, but actually I highly recommend that everyone, no matter their age or ability, takes the time to learn how your body moves and what it is capable of. It’s an invaluable skill and will serve you well as you age.
What is somatic yoga's 4 practices?
Somatic yoga is based on somatics, a field of movement therapy that focuses on the body’s internal experience rather than external appearance. There are four key somatic practices:
Hanna Somatics – Developed by Thomas Hanna, this method focuses on neuromuscular re-education to release muscle tension caused by habitual movement patterns and stress.
Feldenkrais Method – Uses small, gentle movements to improve movement efficiency, reduce pain, and increase body awareness.
Alexander Technique – Focuses on postural awareness and retraining movement patterns to ease tension and improve coordination.
Body-Mind Centering – Integrates movement, breath, and body awareness to enhance fluidity and connection within the body.
Somatic yoga draws from these practices to help you move with greater ease and awareness.
Can you lose weight with somatic yoga?
Weight loss isn’t the primary focus of somatic yoga, but it can support weight management in indirect ways. By reducing stress and improving body awareness, it can help regulate appetite, reduce emotional eating, and encourage healthier movement habits.
Somatic yoga can also improve mobility and posture, making other forms of exercise feel more comfortable. If you’ve been avoiding movement due to stiffness or pain, it can be a great way to reintroduce gentle activity into your routine.
It won’t burn as many calories as high-intensity workouts, the mindful approach to movement and stress reduction can support overall well-being and make sustainable lifestyle changes easier. I would also add that it’s important to think of exercise as something you get to do, not something you have to do and certainly not as a punishment for something you ate.
Somatic yoga is a great tool to reconnect with your body and rediscover the freedom of movement, as well as a practice that will help you age well, increasing health, wellbeing and longevity.
Does somatic yoga really work?
In short, yes!
Many people, particularly women over 45, find that somatic yoga helps ease long-standing tension, improves posture, and reduces aches and pains. Because it works on a neurological level - helping the brain ‘rewire’ how it controls movement - it can be incredibly useful if suffering from chronic pain, stiffness, or any injuries.
The key to making somatic yoga work is consistency. Since the movements are small and subtle, the benefits build over time. Unlike traditional yoga, where you might feel a deep stretch immediately, somatic yoga often produces gradual yet lasting changes in how you move and feel.
Some somatic yoga poses to try at home
If you’re curious about somatic yoga, here are a few simple exercises to get started. I do these most mornings just to get going when I wake up. You don’t need any equipment other than a mat if you’d like it for your knees:
Pelvic Tilts – Lie on your back with your knees bent and feet flat on the floor. Gently rock your pelvis forward and backward, noticing the movement in your lower back.
Shoulder Rolls – Sitting or standing, slowly roll your shoulders forward and backward, paying attention to any tension in your upper body.
Cat-Cow – In a tabletop position, move between arching and rounding your back (think about a scared cat and a cow mooing!) but go slow, focusing on each stretch.
Gentle Side Bends – Standing or seated, slowly lean to one side, noticing how your body responds. Move in a comfortable range and avoid forcing the stretch.
Breath Awareness – Lie down and place one hand on your belly. Breathe deeply and notice how your body naturally expands and contracts.
Why I’m a fan of somatic yoga
Somatic yoga offers a gentle way to reconnect with your body, ease tension, and move with easier, and although it is relatively easy to do, it’s surprisingly effective. Unlike holding poses in traditional yoga (something I am not altogether gifted at), somatic yoga is about letting go of unnecessary effort.
If you’re looking to relieve pain, improve mobility and flexibility, or simply to feel better in your body, it’s well worth giving it a try. If you’re new to somatic yoga, be patient and be kind to yourself! Start small and build over time. Just a few minutes a day will make a difference to your mindset and movement patterns and over time, those changes will increase. Above all, enjoy it.
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.