Yoga Blogs

Benefits of Somatic Yoga

by Vicky Wilcox on May 17, 2024

Somatic yoga poses

Top 5 Recommended Somatic Yoga Poses

At YogaBodyBeautiful, we believe in nurturing the mind, body, and spirit through mindful practices that foster inner peace and physical vitality. That’s part of the ethos behind keeping your mind and body beautiful ☺️

In this blog we take a look at the benefits of Somatic Yoga, what it is and how to do the poses - a gentle approach to yoga and body alignment that harmonises movement and awareness.

Get your practice guide here

So what is Somatic Yoga?

Somatic Yoga is a therapeutic practice that emphasizes internal physical perception and experience. Unlike traditional yoga, which often focuses on achieving specific poses, Somatic Yoga invites you to explore sensations and movements of the body with mindfulness. This method integrates principles from somatic therapy and yoga, encouraging deep bodily awareness and conscious relaxation.

Benefits of Somatic Yoga:

1. Enhanced Body Awareness: By tuning into subtle sensations, you can develop a deeper connection with your body, leading to improved posture and movement efficiency.

2. Stress Reduction: The mindful nature of Somatic Yoga promotes relaxation and reduces stress, helping to alleviate tension and anxiety. What better way to end a busy day!

3. Pain Relief: Gentle, conscious movements can release chronic muscle tension and alleviate pain, particularly in the back, neck, and shoulders. Honestly a game changer and will also help to promote a good nights sleep.

4. Improved Flexibility and Strength: Regular practice enhances muscular flexibility and builds core strength without the strain of more intense workouts. No more sweaty hours in the gym!

5. Emotional Balance: The meditative aspect of Somatic Yoga fosters emotional and mental clarity, contributing to overall well-being.

Five Key Somatic Yoga Poses

Here I have highlighted five essential Somatic Yoga poses, each designed to cultivate awareness, flexibility, and relaxation.

You can also get a detailed practice guide here!

1. Somatic Cat-Cow

Cat cow somatic yoga pose

How to Do It:

1. Start on your hands and knees in a tabletop position.

2. Inhale, gently arching your back (Cow Pose), lifting your tailbone and gaze upward.

3. Exhale, rounding your spine (Cat Pose), tucking your chin and tailbone.

4. Move slowly and with awareness, feeling each vertebra's movement.


  • Enhances spinal flexibility and strength.
  • Increases awareness of spinal movement.
  • Relieves tension in the back and neck.

2. Somatic Pelvic Tilts

Somatic yoga pelvis tilt pose

How to Do It: 

1. Lie on your back with knees bent and feet flat on the floor.

2. Inhale, tilting your pelvis forward, creating a slight arch in your lower back.

3. Exhale, tilting your pelvis backward, pressing your lower back into the floor.

4. Continue with slow, mindful movements, focusing on the sensations in your lower back and pelvis.


  • Strengthens the core muscles.
  • Improves pelvic alignment and lower back flexibility.
  • Reduces lower back pain. 

3. Somatic Shoulder Rolls

Somatic yoga shoulder rolls

How to Do It:

1. Sit comfortably with your back straight.

2. Inhale, lifting your shoulders towards your ears.

3. Exhale, rolling your shoulders back and down.

4. Reverse the direction, rolling your shoulders forward and down.

5. Perform each movement slowly and mindfully.


  • Releases shoulder and neck tension.
  • Improves shoulder mobility and posture.
  • Enhances relaxation and body awareness.

4. Somatic Hamstring Stretch

Somatic Yoga hamstring stretch

How to Do It:

1. Lie on your back with your legs extended.

2. Inhale, lifting one leg and holding the back of your thigh or calf.

3. Exhale, gently pulling the leg towards you while keeping the opposite leg grounded.

4. Hold for a few breaths, feeling the stretch in your hamstring.

5. Repeat on the other side.


  • Increases hamstring flexibility.
  • Reduces lower back strain.
  • Enhances coordination and balance.

5. Somatic Body Scan

Somatic Yoga Body Scan Pose

 How to Do It:

1. Lie comfortably on your back in a relaxed position.

2. Close your eyes and take a few deep breaths.

3. Slowly bring your awareness to different parts of your body, starting from your toes and moving up to your head.

4. Notice any areas of tension or discomfort, and consciously release them with each exhale.


  • Promotes deep relaxation and stress relief.
  • Enhances body awareness and mindfulness.
  • Improves emotional regulation and mental clarity.


Somatic Yoga offers a gentle yet powerful approach to enhancing body awareness, relieving tension, and promoting holistic well-being. By incorporating mindful movements and conscious relaxation, you can cultivate a deeper connection with your body and mind. Whether you're a seasoned yogi or a beginner, Somatic Yoga provides accessible and therapeutic benefits that can transform your practice and daily life. 

At YogaBodyBeautiful, we're dedicated to supporting your journey towards wellness. Explore our digital yoga guides, curated meditations, and supportive community to elevate your practice and unlock your potential today. Embrace the beauty of mindful movement and discover the profound impact of Somatic Yoga on your holistic health. 

Get your Somatic Yoga Practice Guide today!