9 Somatic Yoga Poses

Somatic Yoga is one of my favourite practices to teach because it’s all about moving slowly and paying attention to how each movement feels. It’s not about doing perfect poses but about listening to your body and noticing where you hold tension. By moving gently, you can release stress, improve flexibility, and relax deeply.

I remember working with a student named Emma who had chronic back pain. We took it slow, focusing on mindful movements, and over time, she felt less pain in her back and more comfortable in her body.

Somatic yoga comes from somatic, which studies how we feel and move in our bodies. It also uses techniques like Feldenkrais and Alexander, which help us become more aware of our movements and release tension. I’ve seen how this practice can help people heal and feel more at peace in their bodies, and that’s one of the things I love most about teaching it.

Category	Details
What Somatic Means	The word soma means “body as felt from the inside.”
Focus	It focuses on slow movements and connecting your mind and body.
Inspired By	Practices like Feldenkrais Method, Alexander Technique, and Hanna Somatic. (Source)
Key Benefits	Helps reduce pain, release tension, improve movement, and relax the mind.
How It’s Done	Gentle, slow movements with awareness of how your body feels.
Who Can Do It	Anyone! It’s great for all ages, especially for people with stress or pain.
Session Time	Usually lasts 30–60 minutes.
Why It’s Popular	People love it for healing, relaxation, and improving body awareness.
Used With Other Yoga	Often combined with restorative yoga for deeper healing.
Breathing	Focus on slow, deep breathing to stay calm and focused.
Healing Trauma	Helps release emotional and physical stress stored in the body.
Tools Needed	Optional: mats, blankets, or bolsters for extra comfort.
When It Started	Inspired by modern body-awareness techniques in the mid-1900s.
Movement Idea	Move in a way that feels easy and natural for your body.
Common Uses	People use it to deal with stress, stiffness, chronic pain, or tiredness.

Poses of Somatic Yoga

Somatic yoga have a set number of poses like other yoga styles. Instead, it uses gentle, mindful movements to help release tension and improve body awareness. This makes somatic yoga for trauma very helpful because it allows people to feel safe in their bodies and relax their nervous system.. However, common poses in somatic yoga include around 8 to 12 foundational poses, such as:

1: Child’s Pose (Balasana)

How to do it:

1. Start by kneeling on the mat, sitting on your knees.
2. Slowly bend forward, bringing your forehead to the mat.
3. Extend your arms in front of you, with your palms facing down.
4. Your knees can be together or slightly apart, whichever feels more comfortable for you.
5. Relax your belly between your thighs and let your chest sink toward the ground.
6. Breathe deeply, feeling your body stretch and relax.

Hold for: 30 seconds to 1 minute.

2:Upward-Facing Dog (Urdhva Mukha Svanasana)

How to do it:

1. Start by lying on your stomach with your legs extended behind you, tops of your feet pressing into the floor.
2. Place your hands on the mat beside your chest, fingers spread wide, and elbows bent.
3. Press into your palms and begin lifting your chest off the mat, straightening your arms. Keep your shoulders away from your ears.
4. Keep your legs engaged, with your thighs off the floor, but your feet pressing into the ground.
5. Lift your chest as high as it feels comfortable, opening the front of your body.
6. Look straight ahead or slightly up, but avoid straining your neck.

Hold for: 15-30 seconds, focusing on your breath.

3:Downward-Facing Dog (Adho Mukha Svanasana)

How to do it:

1. Start from your hands and knees. Your wrists should be directly under your shoulders, and your knees under your hips.
2. Tuck your toes and lift your hips toward the ceiling, forming an inverted “V” shape.
3. Your hands should be pressed firmly into the mat, fingers spread wide.
4. Keep your arms straight and your body active. Push your chest toward your thighs.
5. Your feet should be hip-width apart, and your heels don’t need to touch the floor (they may or may not touch depending on your flexibility).
6. Keep your head between your arms, with your ears aligned with your upper arms.
7. Keep your gaze toward your legs or belly button.

Hold for: 30 seconds to 1 minute, breathing deeply.

4:Janu Sirsasana (Head-to-Knee Pose)

How to do it:

1. Sit on the floor with your legs extended straight in front of you.
2. Bend your right knee and place the sole of your right foot against your left inner thigh, with your knee pointing out to the side.
3. Keep your left leg straight, and flex the foot to engage the leg.
4. Inhale and lengthen your spine. Exhale and lean forward over your extended left leg, keeping your back as straight as possible.
5. Reach your hands toward your left foot. If you can’t reach your foot, hold your shin or ankle.
6. Keep your chest open, and don’t round your back too much. Try to hinge forward from the hips.
7. Keep both legs active.

Hold for: 30 seconds to 1 minute, then switch sides.

5:Pigeon Pose (Raja Kapotasana)

How to do it:

1. Begin in Downward-Facing Dog. Bring your right knee toward your right wrist and your right foot towards your left wrist.
2. Lower your hips toward the mat. The right leg will be bent in front, and the left leg should extend straight behind you.
3. Keep your back leg active and extended, and make sure your hips are square to the floor.
4. Place your hands on the floor for support, or lower your chest to the ground for a deeper stretch.
5. If you can, hold onto your left foot or extend your arms forward.
6. Breathe deeply and release any tension in the hips.

Hold for: 30 seconds to 1 minute, then switch sides.

6:Bound Angle Pose (Baddha Konasana)

How to do it:

1. Sit with your legs extended in front of you.
2. Bring the soles of your feet together and let your knees fall out to the sides.
3. Hold onto your feet with your hands and keep your spine tall.
4. If it feels comfortable, gently press your knees toward the floor with your elbows.
5. Focus on keeping your back straight, avoiding rounding your spine.
6. You can fold forward gently if you’d like, but only go as deep as feels comfortable.

Hold for: 30 seconds to 1 minute, focusing on deep breaths.

7:Cross-Legged Forward Fold

How to do it:

1. Sit comfortably with your legs crossed in front of you.
2. Inhale and lengthen your spine. Exhale and fold forward, bringing your hands toward your feet or the floor in front of you.
3. Keep your back straight, hinging at the hips as you move forward, not from your waist.
4. You can use a prop like a block under your hands if your hands don’t reach the floor.
5. Relax your neck and shoulders as you fold deeper into the stretch.

Hold for: 30 seconds to 1 minute, breathing deeply into the stretch.

8:Seated Twist (Ardha Matsyendrasana)

How to do it:

1. Sit with both legs extended straight in front of you.
2. Bend your right knee and bring the foot close to your left thigh, placing it on the floor.
3. Bend your left knee and bring your left foot around and place it beside your right hip.
4. Place your left hand on the floor behind you for support.
5. Inhale and lengthen your spine. Exhale and twist your torso to the right, placing your right hand on your left knee.
6. Look over your right shoulder, keeping your spine tall.
7. Keep both sit bones grounded as you twist.

Hold for: 30 seconds to 1 minute, then switch sides.

9:Savasana (Final Resting Pose)

How to do it:

1. Lie flat on your back with your legs extended and arms by your sides.
2. Allow your feet to fall open and your palms to face upward.
3. Close your eyes and relax every muscle in your body.
4. Focus on your breath, letting each exhale take you deeper into relaxation.
5. Let go of any tension, and allow your body to absorb the benefits of your practice.

Hold for: 5-10 minutes, or as long as you need to relax completely.

General Advice for All Yoga Poses

• Warm Up: Always warm up before attempting deeper poses.
• Props Are Your Friend: Use yoga blocks, cushions, or blankets to support your body.
• Listen to Your Body: Never push through sharp pain or discomfort.
• Alignment Matters: Proper alignment prevents injuries—ask for guidance if unsure.
• Rest When Needed: Take breaks in a child’s pose or savasana if you feel overwhelmed

Tips for Beginners

• Go slow: Don’t rush through the poses. Hold each one as long as feels comfortable.
• Listen to your body: Only go as deep as your body allows. It’s okay to modify poses to suit your flexibility and strength.
• Breathe deeply: Focus on steady and deep breathing throughout your practice to calm your mind and body.
• Use props: Props like blocks, straps, or blankets can help make poses more comfortable and accessible.

Conclusion

Somatic yoga poses are a gentle and mindful way to connect with your body, reduce tension, and improve overall well-being. These poses focus on slow, intentional movements and deep breathing, helping to release physical and emotional stress stored in the body. Unlike traditional yoga, somatic yoga prioritizes internal awareness over perfect alignment, making it accessible and beneficial for everyone, including beginners and those with chronic pain or injuries.

By practicing poses like Child’s Pose, Cat-Cow, and Supine Twist, you can experience greater relaxation, mobility, and a deeper connection between your mind and body. Somatic yoga offers a therapeutic path to healing and self-discovery, creating harmony from within.

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