8 Somatic Exercises for Beginners

Somatic yoga, with its gentle yet effective exercises, offers a unique opportunity to connect with your body, mind, and soul. In this blog post, we’re excited to share eight empowering somatic yoga exercises for beginners.

These exercises encompass a range of somatic practices, including yoga, stretching, and mindfulness. Somatic exercises are designed to help individuals reconnect with their bodies, release tension, and promote overall well-being.

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For those eager to dive even deeper into the realm of embodiment, we have something special for you – an e-book with additional insights and practices. It goes beyond the basics, providing a wealth of knowledge and practices curated to enhance your somatic experience.

Finding Calm with a Pillow: Somatic Experiencing Exercises for Beginners

Feeling stressed or disconnected from your body? You’re not alone. Many of us carry tension in our muscles and struggle to fully process emotions. Somatic experiencing (SE) exercises offer a gentle approach to reconnect with your body and release pent-up energy.

The good news? You don’t need fancy equipment to get started. A trusty pillow can be your gateway to exploring SE. Here are a few beginner-friendly exercises you can try at home:

1. The Body Scan:

  • Find a comfortable position lying down, with your pillow supporting your head and neck.
  • Close your eyes and take a few slow, deep breaths.
  • Gently bring your awareness to your body, starting with your toes. Notice any sensations – warmth, coolness, tension, or tingling.
  • Continue scanning upwards, methodically moving your attention through each body part without judgment.
  • If you encounter tension, simply observe it with curiosity. You can even imagine breathing warmth or softness into that area.

2. The Pillow Squeeze:

  • Sit comfortably on the floor or a chair, holding your pillow in front of you.
  • Take a deep breath in, and as you exhale, squeeze the pillow firmly.
  • Notice any physical sensations in your body – tension, wobbliness, or a release of breath.
  • Inhale slowly, releasing the squeeze.
  • Repeat this process a few times, focusing on your breath and how your body responds to the squeezing and releasing.

3. Gentle Rocking:

  • Kneel on the floor and rest your forehead on the pillow, creating a gentle cradle for your head and neck.
  • Allow your body to sway back and forth slowly, like a rocking chair.
  • Notice any emotions or memories that might arise as you move. Don’t push them away, simply observe them with gentle curiosity.
  • If the rocking feels uncomfortable, stop and return to your breath.


  • Be kind to yourself. These exercises are about exploration, not pushing yourself.
  • Focus on your breath. It acts as an anchor, calming your nervous system and helping you stay present.
  • Pay attention to your body’s signals. If something feels uncomfortable, stop the exercise and rest.

Somatic experiencing exercises can be a powerful tool for managing stress, anxiety, and trauma. With regular practice, you can develop a deeper connection with your body and emotions, promoting overall well-being. So grab your pillow and embark on your journey to greater self-awareness!

Get the Workbook here

Here’s a sneak peek into what awaits you in the e-book:

  1. Grounding Practices: Connect with the Earth Beneath You
    • Learn techniques that anchor you to the present moment, fostering a profound sense of grounding and stability.
  2. Breathwork for Somatic Healing
    • Explore the healing power of breath, a key element in somatic yoga, to release tension, promote relaxation, and enhance self-awareness.
  3. Body Scans: Map Your Inner Landscape
    • Delve into the art of body scanning, a practice that helps you map your internal sensations, promoting a deeper connection with your body.
  4. Feldenkrais Wisdom: 6 Fundamental Movements
    • Discover the wisdom of Feldenkrais through six fundamental movements designed to improve awareness, flexibility, and overall well-being.
  5. Printable Progress Trackers
    • Stay motivated and track your progress with our printable trackers, allowing you to witness the positive changes in your somatic journey.
  6. Somatic Toolkit Worksheets
    • Dive into practical exercises and worksheets designed to enhance your somatic toolkit, empowering you to integrate these practices into your daily life.

Some excerpts from the workbook:


Remember, this journey is about embracing the present moment, nurturing self-awareness, and finding joy in the unfolding process of self-discovery. We invite you to explore, breathe, and move with intention on your somatic yoga journey. Download your e-book today and let the transformative experience begin.

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