Somatic Yoga isn’t just about stretching and strengthening—it’s about deeply feeling every movement, every breath, and every shift within your body. This practice reawakens your innate movement intelligence, helping you release chronic tension, improve flexibility, and cultivate body awareness that extends far beyond the mat.
Unlike traditional yoga, which often focuses on holding poses, Somatic Yoga integrates slow, intentional movements that retrain the nervous system, helping you move more freely and effortlessly in daily life. Think of it as a massage for your muscles, nervous system, and mind—all in one.
Pssst. Have you bought a yoga mat yet?
Why Somatic Yoga?
✅ Releases stored tension & emotional stress
✅ Improves nervous system function & body awareness
✅ Enhances flexibility & movement efficiency
✅ Reduces chronic pain by re-educating muscle patterns
This 60-minute somatic flow will guide you through slow, fluid sequences designed to unravel tension, deepen relaxation, and restore a sense of ease and connection within yourself.
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🌿 Let’s move gently, breathe deeply, and reconnect with our bodies. 🌿
🌬️ 60-Minute Somatic Yoga Flow for Deep Release
🌟 Phase 1: Grounding & Nervous System Reset (10 Minutes)
3-5 Minutes, Seated or Reclined
Body Scan & Breath Awareness
Lie down or sit comfortably, eyes closed.
Scan your body from head to toe, noticing areas of tension or numbness.
Breathe deeply, feeling the natural rise and fall of your body.
Why? Helps bring awareness to the body & calm the nervous system.
2-3 Minutes, Seated
Somatic Neck & Shoulder Release
Gently roll your head from side to side, pausing where you feel tightness.
Shrug shoulders up, then let them drop completely.
Why? Loosens built-up tension from stress & posture habits.
3 Minutes, Lying Down
Pelvic Rocking
Lie on your back, knees bent.
Slowly tilt your pelvis forward and back, feeling the movement through your lower spine.
Why? Releases low back stiffness and reconnects core stability.
2 Minutes Each Side
Supine Spinal Twist with Somatic Breath
Drop both knees to one side, arms extended.
As you inhale, expand the ribs; as you exhale, let go of deep tension.
Why? Unwinds deeply held stress in the spine and ribcage.
🌊 Phase 2: Slow Flow for Flexibility & Nervous System Reset (30 Minutes)
🔄 This sequence is meant to be fluid—move slowly, listen to your body, and explore sensation rather than aiming for perfection.
3 Minutes
Cat-Cow with Somatic Expansion
Instead of rushing the movement, feel each vertebra articulate.
Pause at any sticky points and breathe deeply into them.
Why? Improves spinal mobility and nervous system regulation.
2 Minutes, Slow & Fluid
Wave-like Cobra
Instead of pushing up into Cobra, ripple your spine from the tailbone up.
Move as if you’re floating underwater, sensing where your body wants to go.
Why? Awakens spinal flexibility and deep core engagement.
2 Minutes Each Side
Rolling Side Stretch
Lying on your side, extend your top arm and leg, then curl in toward the body.
Move slowly like a wave.
Why? Releases tight obliques, ribs, and side body tension.
5 Minutes
Seated Forward Fold with Micro-Movements
- Instead of holding still, gently rock or sway in the forward fold.
- Let your spine soften rather than forcefully stretching.
- Why? Encourages nervous system relaxation and muscle release.
5 Minutes
Standing Somatic Wave
Stand with feet hip-width apart.
Start shifting weight forward and backward, side to side.
Gradually let your body sway and undulate, like seaweed in water.
Why? Restores natural, tension-free movement patterns.
5 Minutes, Freeform Movement
Intuitive Flow
Let your body lead the way—roll, sway, stretch, or move however feels good.
Why? Helps break movement patterns and encourage organic mobility.
🌙 Phase 3: Deep Relaxation & Integration (10 Minutes)
5 Minutes
Legs-Up-The-Wall with Somatic Breath
- Let tension drain out of the legs and lower back.
- Why? Supports deep relaxation & circulation.
5 Minutes
Savasana + Guided Awareness
Lie still, feeling the sensations of your breath & body.
Repeat in your mind: “My body moves with ease. My mind is calm. I trust my body’s intelligence.”
Why? Integrates all the nervous system work & deepens mind-body awareness.
🌟 You did it! A full hour of mindful movement, deep release, and reconnection. 🌟
🔑 Key Takeaways
✔️ Somatic Yoga rewires movement patterns to release chronic tension.
✔️ Slow, fluid motion activates the nervous system for deep relaxation.
✔️ Breath awareness improves mobility & resets the mind-body connection.
✔️ A consistent somatic practice leads to greater ease in daily movement.
📚 Science-Backed Benefits of Somatic Yoga
- Harvard Medical School – Somatic movement improves muscle coordination & pain reduction.
- National Institutes of Health (NIH) – Nervous system-based yoga enhances trauma release & chronic pain management.
- Mayo Clinic – Breath-led movement lowers cortisol levels & improves nervous system resilience.
🤔 Frequently Asked Questions
How is Somatic Yoga different from traditional yoga?
✅ Somatic Yoga focuses on internal sensations rather than perfecting postures.
Can this help with chronic pain or stiffness?
✅ Yes! It re-educates muscles & nervous system patterns to reduce pain.
Is this beginner-friendly?
✅ Absolutely! It’s all about listening to your body, not forcing movement.
How often should I practice this routine?
✅ 3-4 times per week for deep, long-lasting results.
💬 Join the Conversation!
🌊 Ready to reset your body and move with ease? Drop a “🌀 I trust my body’s wisdom!” in the comments!
#SomaticYoga #MindBodyConnection #MoveWithEase #BreatheAndFlow
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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