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7. Mindfulness with Movement: Beginner’s Guide to Somatic Workouts

Somatic workouts, also known as somatic exercises or somatic movement, aspire to connect physical movement with that of mental tuning. It focuses on improving body awareness, movement efficiency, and overall well-being through mindful and controlled movement. Developed by Thomas Hanna (an American philosopher, educator, and movement therapist), somatic emphasizes the connection between the mind and body, helping individuals to release tension, improve flexibility, and enhance overall movement and well-being.

Somatic workouts typically involve slow, gentle movements, breathing techniques and body scanning that emphasize awareness and relaxation, rather than strength or intensity pertaining to the idea that our brain and nervous system control our muscle movements, and by becoming more aware of our internal sensations and movement patterns, we can release chronic tension, improve posture, and increase range of motion.

You can modify somatic workouts to suit various needs and abilities. Typically, you perform them lying down, sitting, or standing, and often do them in a slow and deliberate manner to feel and regulate the mind alongside.

Here are some of the somatic exercises that you can try!

1. Pelvic Clock

Lie on your back with your knees bent and feet flat on the floor. Imagine a clock on your lower abdomen. Slowly tilt your pelvis towards the 12 o’clock position (up towards your head) and then towards the 6 o’clock position (down towards your feet). Gradually explore the other clock positions (3, 9, etc.) in a circular motion. Repeat for a few minutes, moving gently and mindfully.

Benefits: Relax tension in the lower back and pelvis, improve flexibility and range of motion.

2. Constructive Rest

Lie on your back with your knees bent and feet flat on the floor. Place a small book or cushion under your head to keep your neck in a neutral position. Rest your hands on your abdomen or by your sides. Close your eyes and focus on releasing tension in your neck, shoulders, and back. Stay in this position for 10-15 minutes, breathing deeply and evenly.

Benefits: Reduces tension from neck and shoulders, helps in the alignment of neck and spine.

3. Somatic Cat Cow

Start on your hands and knees in a tabletop position. Inhale and slowly arch your back, lifting your head and tailbone (Cow Pose). Exhale and round your spine, tucking your chin and tailbone (Cat Pose). Move slowly and mindfully, paying attention to the sensations in your spine. Repeat for 5-10 cycles.

Benefits: Provides for spine to neck flexibility, leads to breath coordination with core muscles.

4. Arch and Flatten

Lie on your back with your knees bent and feet flat on the floor. Place your hands on your abdomen. Inhale and arch your lower back, creating a small space between your back and the floor. Exhale and flatten your lower back against the floor. Move slowly and mindfully, focusing on the sensation in your lower back. Repeat for 5-10 cycles.

Benefits: Reduces muscle tension and pain from lower abdomen and pelvis, enhances body awareness and balance.

5. Wave Motion

Sit or lie in a comfortable position. Close your eyes and take a few deep breaths. Begin to create small, wavelike motions with your body, starting from your fingertips or toes. Allow the wave to move through your body, exploring different rhythms and intensities. Continue for 5-10 minutes, focusing on the fluidity of your movements.

Benefits: Targets whole body for muscle relaxation and stress relief, Improves blood circulation and reduces muscle fatigue to improve overall easiness

6. Rocking

Stand with your feet hip-width apart and knees slightly bent. Gently rock your body forward and backward, keeping your movements small and relaxed. Allow your arms to hang loosely by your sides. Notice how the rocking motion affects your balance and posture. Continue for a few minutes, breathing deeply and evenly.

Benefits: Creates coordination and balance between mind and body, provides a sense of emotional easiness and comfort similar to the effects of being rocked as a child, Calming effects can further reduce anxiety

Keep in mind that somatic exercises are not a one-size-fits-all approach, and it's recommended to work with a certified somatic practitioner to develop a personalized practice that suits your specific needs and goals. Remember to always listen to your body and modify or stop if you experience any discomfort or pain. Happy De-stressing!