What Is Somatic Yoga? Discovering the Mind-Body Connection for Deep Healing

Feeling disconnected between your mind and body? It’s time to realign with somatic yoga. Unlike intense, high-energy workouts, somatic yoga isn’t about pushing boundaries or breaking a sweat — it’s about slowing down and tuning in.

At The Honey Pot, we’re all about taking care of every part of you. Somatic yoga might just be the missing link to help everything flow a little smoother — just you, your mat, and a whole lot of body wisdom. 

What Is Somatic Yoga?

Somatic yoga isn’t just another trend to check off your wellness list. Somatic Yoga focuses on the internal experience of movement rather than picture-perfect poses.

It blends yoga with somatic practices, which means it's all about feeling each movement from the inside out. The goal is to help you reconnect with your body’s natural wisdom — because sometimes, we’re so busy running around, we forget what genuine relaxation feels like.

How Does Somatic Yoga Work Its Magic?

Imagine the soothing stretch you naturally do when you wake up, easing your body into the day — that’s pandiculation, and it’s the secret behind somatic stretching. This method mimics those natural, instinctive moves to teach us healthier ways to hold and move our bodies. 

It's not about pulling or forcing but tuning in. Ever just let your head hang and felt the tension melt away in your neck? That’s somatic movement. You learn to listen, really listen, to what your muscles are hinting at, then gently contract and relax them. The result is less pain and more freedom in how you move. 

How Do I Practice Somatic Yoga?

1. Start With Self-Check in

First things first: check in with yourself. This isn’t about crunching into a pretzel or touching your toes. It’s about noticing how you feel today. 

Are you tense? Tired? Maybe a little of both? Whatever it is, just take a moment to acknowledge it. This step sets the stage for a practice that’s tuned into your needs. 

2. Focus on Intentional Movement

Now let's get moving — but slow and steady. Somatic yoga is about moving with intention, not speed. Think about moving slowly enough to notice each sensation as you go. It’s kind of like mindfulness meets movement. 

Maybe start with something simple like rolling your shoulders or gently turning your head from side to side. Feel each movement and see how different parts of your body respond.

3. Explore Micro-Movements

Next, dive a bit deeper with micro-movements. These aren’t your big, showy yoga poses. Instead, they're small, subtle movements that can lead to big changes in how you feel. For example, try tilting your pelvis slightly or making tiny circles with your hips. It’s surprising how such small actions can make a massive difference in releasing tension.

4. Engage With Breath

Breathing — it’s not just automatic! In somatic yoga, your breath is a tool. With each move, sync it with a nice, deep breath. Inhale as you expand or stretch, and exhale as you relax or contract. This connection can seriously amp up the effectiveness of your practice, making it feel like you’re hitting the refresh button on your body.

5. Reflect and Rest

Finally, after you’ve gone through movement, take time to wind down and reflect. This could be lying down, sitting, or sitting a comfortable position. 

What did you notice during your practice? Any areas of tension that felt like they loosened up? Or maybe some emotions bubbled up? Whatever it is, just let it simmer and thank yourself for taking this time for yourself.

What Are the Benefits of Somatic Yoga?

Now that you’re familiar with somatic yoga, so let’s unpack how this practice is a powerhouse for enhancing your overall wellness. 

Enhanced Mind-Body Awareness

Wish you had a better grasp of what your body is trying to tell you? Somatic yoga is like becoming fluent in your body’s language. This practice teaches you to notice the subtle cues your body sends, which can help you recognize stress or discomfort.

Stress Reduction

If your mind’s constantly buzzing with to-do lists and deadlines, somatic yoga could be a supportive way to bring calm and balance back into your day. This practice is perfect for melting away stress, thanks to its slow pace and focus on breath. It’s about calming the storm inside your head, one breath at a time.

Physical Healing

Somatic yoga is the low-impact buddy that supports your body’s healing process. Emphasizing gentle movements helps manage pain and recover from injuries. Think of it as your body’s personal recovery mode.

Emotional Release

Sometimes, our bodies hold onto emotional baggage in ways we don’t even realize. Somatic yoga provides a safe space to explore these stored emotions through movement. It’s not just a workout for your body but therapy for your emotions, too.

What Are Some Somatic Yoga Poses To Try?

Let’s keep the momentum going and explore some somatic yoga poses that can deepen your connection to your body.

The Cat-Cow With a Twist

One simple and effective movement in somatic yoga involves flowing between arching your back and rounding it, often called the cat-cow stretch. To make it even more engaging, add a gentle twist to each side as you move. This variation helps wake up your spine and activate your back muscles, promoting relaxation and mobility.

Pelvic Scoops

Lie on your back with your knees bent and your feet flat on the floor. Now, picture scooping your pelvis upward toward the ceiling, then slowly rolling it back down. 

It’s a subtle movement that targets deep core muscles and the lower back. Plus, it feels real good to strengthen your pelvic muscles.

The Shoulder Bridge Engagement

Here’s one for the shoulders and the core. Lie on your back, arms by your sides, knees bent, and feet flat on the floor. Slowly lift your hips to form a bridge, but let’s add some somatic flair. 

As you lift, roll your shoulders underneath you one at a time, really feeling the shoulder blades press into the mat. Hold, breathe, and then gently lower down. 

The Revolving Belly Pose

Gear up for some deep abdominal engagement. Lying on your back, lift your legs to a tabletop position. Extend your arms out to form a T-shape for balance. 

Slowly, with your knees together, rotate your legs to one side, just a few inches, then gently pull them back to center using your abdominal muscles. Alternate sides. Think of it as your belly doing the slowest, most controlled dance ever. 

The Mindful Neck Release

Last but not least, let’s give some love to the neck. Sit or stand comfortably, and simply let your head tilt to one side, bringing your ear closer to the shoulder. Hold for a breath or two, feeling the stretch along the side of your neck. Then, slowly roll your head forward and around to the other side. It’s gentle, soothing, and oh-so-good for releasing all that screen-time tension.

The Bottom Line

Somatic yoga is your body’s way of hitting the reset button through mindful movement and breathwork. It’s less about the perfect pose and more about feeling each shift and sway in real time.

Just like The Honey Pot products are made to keep your intimate areas feeling fresh, somatic yoga nurtures your whole self. Syncing these gentle yoga practices with our intimate care lineup can level up your self-care game — think of it as a power duo that keeps you in tune and totally cared for.

Sources:

Somatic Self Care | Office of Well-Being | John Hopkins

Pandiculation | PMC

Do Somatic Stretching and Exercise Release Trauma and Anxiety? | GoodRx

Pelvic Floor Muscles: Anatomy, Function & Conditions | Cleveland Clinic