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Everything about Reconnecting with Our Body is hot in the United States in recent years. In particular, Somatic yoga, which has become a popular and reportedly very effective way to heal us, is getting a lot of attention. If you are interested in Somatic yoga but just know little about it, why not take a moment to read this blog, maybe it will enlighten you.

What is Somatic Yoga?

Somatic comes from the Greek, which means body. Somatic yoga refers to a method of yoga practice that emphasizes body perception, body awareness, and body experience. The core of Somatic yoga is inner body awareness and self-awareness. The purpose of this practice is to create a deep connection between the body and mind, promoting a sense of well-being and healing. Through mindful movements and deep, conscious breathing, practitioners can release tension, realign their bodies, and cultivate a sense of self-empowerment.

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Main differences between traditional yoga and somatic yoga

Different Central Focus

Traditional yoga typically emphasizes postures, flexibility, and strength, while somatic yoga more emphasis on body-awareness and inner-experience. Somatic yoga combines mindfulness, guided movement, and conscious breathing to explore the sensory and natural movements of the body. In order to increase mind-body connection and awareness, somatic yoga often using slower, more controlled movements that encourage participants to deeply listen and feel their bodies, rather than pushing for external goals or achievements.

Different Physical and Mental Benefits

Both of them are physically and mentally beneficial, although their benefits vary.

• Physically, somatic yoga is particularly good at addressing chronic tension and pain, enhancing muscle coordination, and fostering higher body awareness.Traditional yoga can improve strength, flexibility and breathing efficiency through strict asanas and pranayama.
• Mentally, traditional yoga provides profound tools for stress reduction, mental clarity, and spiritual growth. While somatic yoga is more accessible to individuals seeking physical healing.

Somatic yoga Exercises for Beginners

Practice frequency

How often you practice somatic yoga depends on your goals and needs. Many practitioners find that practicing 2-3 times a week is enough to gain significant benefits. For those dealing with specific issues such as chronic pain or severe stress, a short daily treatment may be more beneficial. Consistency is the key to somatic yoga, as regular practice helps deepen body awareness and promotes lasting changes in the neuromuscular system.

Of course, if you feel any discomfort or pain during these exercises, consider adjusting the range of motion. If the pain persists, stop the exercise and focus on your breath. Feeling safe and at ease in your body is what matters most.

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Postures

1. Full Body Scan

The core of this movement is to scan every part of the body, from the head to the toes, to relax and become aware. In the process of sensing the body, it is necessary to cooperate with deep breathing, through the breath to guide the body's relaxation and energy flow. 

• Preparation: Choose a comfortable sitting or lying position to ensure that the body is relaxed and the spine is naturally straight.
• Start scanning: Start at the head and work your way down to the toes. Stay in each area for a few seconds, breathe deeply, and feel the tension and relaxation in that area.
• Relax the scalp and feel the weight of the head. Gently rotate the neck to feel the flexibility and relaxation of the cervical spine. Relax your shoulders and feel the movement and relaxation of your shoulder blades. Feel the muscles of your back and the support of your spine.
• Relax the chest and feel the expansion and contraction of the ribs. Feel the rise and fall of the abdomen and the rhythm of breathing. Relax the buttock muscles and feel the stability of the pelvis. From the thigh to the calf, feel the tension and relaxation of the muscles. Relax your toes and feel them flex and stretch.
• Finish the exercise: Keep sitting or lying for a few minutes to feel the overall relaxation of the body and the balance of energy.
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2. Moving Bridge

The key to moving bridge is to activate the core muscles, including the muscles in the abdomen and back, to support the stability and movement of the body. This pose also uses strength in the hips and legs. During the exercise, maintain deep and steady breathing.

• Starting position: Lie on a yoga mat or floor with your legs bent and feet hip-width apart and close to your hips. Keep your arms naturally at your sides, palms facing down.
• Inhale preparation: Take a deep breath and prepare for the next movement by tightening the abdominal muscles.
• Lift hips and back: While breathing in, use the strength of your abdomen, legs, and back to slowly lift your hips and back so that your body forms an arch bridge. 
• Move and hold: On the basis of maintaining the arch bridge shape, you can try to slightly move left and right or lean back and forth to further enhance the stability and flexibility of the core muscle group. 
• Exhalation: After completing the required movement or holding, exhale slowly and gradually lower your hips and back to the ground, returning to the starting position. 

3. Seated Torso Circles

Start by making sure to sit correctly, with your back straight but not stiff, your feet flat on the ground, and your hands at your sides or on your knees to keep your body relaxed. The movement should be coordinated with the breathing, usually turning the torso on the exhalation and returning to the original position on the inhalation. 

• With the waist as the axis, gently hold the hands on the waist or on the knees to maintain balance.
• As you exhale, slowly turn your torso to one side, trying to keep your shoulders and chest facing the direction of rotation.
• As you inhale, keep the rotation position the same, or slowly return to position. Then, as you exhale, turn your torso to the other side and repeat.
• This is repeated so that the torso forms a complete circular motion on the horizontal plane.

As we conclude our exploration of somatic yoga exercises for beginners, remember that reconnecting with ourselves is a journey, not a destination.

Through these practices, we cultivate mindfulness, foster body awareness, and nurture our inner peace. Embrace each session with an open heart and a curious mind, allowing the journey to unfold naturally. Willit Sports will always company your yoga practice continue to illuminate your path towards a deeper understanding and connection with yourself.