Nowadays, there’s a wide array of practices designed to help us connect with our bodies, relieve stress, and/or improve our overall health. Among these, yoga and somatic exercises stand out as two prominent approaches. While they share certain similarities, they also have unique qualities that set them apart. This article explores the differences and commonalities between yoga and somatic exercises to help you understand which might best suit your needs or how they can complement one another.
What is Yoga?
Yoga is an ancient practice originating in India over 5,000 years ago. It combines physical postures (asanas), breath control (pranayama), and meditation to unite the body, mind, and spirit and therefore improve well-being. Over time, various styles of yoga have emerged, ranging from restorative practices like Hatha yoga, dynamic forms like Vinyasa to more energetic practices such as Kundalini yoga.
What are Somatic Exercises?
Somatic exercises are a relatively modern development based on the principles of somatics, a field that emphasizes the body’s internal awareness. The term “somatics” derives from the Greek word “soma,” meaning “living body.” These exercises focus on mindful movement and sensory awareness to improve physical function, release tension, and rewire habitual patterns of movement.
Key Differences Between Yoga and Somatic Exercises
Origins and Philosophy:
Yoga has spiritual and philosophical roots that emphasize union and transcendence, often involving practices for connection to something greater than one’s personality.
Somatic exercises focus purely on the body’s internal experience, grounded in neurology. They are without any spiritual or philosophical frameworks.
Structure and Movements:
Yoga involves a series of structured practices, which are more time consuming but have the potential to connect with ourselves on a deeper level.
Somatic exercises use freeform, non-linear movements that emphasize slow, exploratory motions. The goal is to discover ease in movement and unlearn inefficient movement patterns.
Mind-Body Connection:
Yoga integrates the mind-body connection with elements like breathwork, meditation, and physical exercises as core components but also holistically encompass other lifestyle habits such as sleep and nutrition.
Somatic exercises emphasize solely body awareness and retraining the nervous system to decrease physical tension and/or achieve an emotional release.
Accessibility:
Yoga in general is more technical and may require guidance from an experienced teacher though there are many practices which are easy to learn through videos or apps.
Somatic exercises are highly accessible to people of all ages and physical abilities, as they are gentle, simple to perform and easy to learn.
Similarities Between Yoga and Somatic Exercises
Emphasis on Mindfulness:
Both practices encourage you to stay present in the moment. Whether holding a yoga pose or exploring a somatic movement, mindfulness is integral.
Stress Relief:
Both yoga and somatic exercises are highly effective for reducing stress. They activate the parasympathetic nervous system (the “rest and digest” system), which helps lower cortisol levels and promote relaxation.
Improved Body Awareness:
Practicing yoga or somatic exercises enhances your ability to tune into your body’s sensations, needs, and limitations, fostering a deeper connection with yourself.
Holistic Benefits:
Both approaches go beyond just physical fitness. They support emotional and mental well-being, offering tools to manage anxiety, reduce stress and cultivate resilience.
Which One Should You Choose?
If you seek a structured practice with many different approaches to choose from and an activity where you can progress for a long time, yoga might be your best choice. If you want a more simple, easy and somewhat gentler approach, somatic exercises could be more suitable. But if you’re open to both, combining yoga and somatic practices into somatic yoga can be incredibly synergistic.
How to Combine Both into Somatic Yoga?
Somatic yoga is an emerging approach that blends the principles of yoga with somatic exercises. Here’s how you can combine the two:
Start with Somatic Awareness:
Begin your session by sitting comfortably. Use somatic exercises to scan your body for areas of tension, focusing on gentle, micro-movements to release tightness and increase sensory awareness.
Integrate Gentle Yoga Poses:
Transition into simple yoga poses like Cat-Cow, Child’s Pose, or Downward Dog. Focus on the quality of the movement rather than achieving a perfect form. Use your breath to deepen the connection between your mind and body.
Slow and Mindful Transitions:
Rather than flow quickly through sequences, stop and wait, pay attention to how your body feels between poses. This somatic approach can help you notice and correct inefficient movement patterns.
Incorporate Breathwork:
Blend somatic breathing techniques with yoga to deepen relaxation and heighten body awareness. For example, try diaphragmatic breathing while holding restorative poses like Reclined Butterfly or Air Releasing pose.
End with Restorative Practices:
Conclude your practice with a meditation such as a body scan. This allows your nervous system to fully integrate the benefits of the session.
Conclusion
Both yoga and somatic exercises offer unique pathways to better health and well-being. While yoga provides a holistic and structured approach, somatic exercises focus more on gentle movement and body awareness. Ultimately, the best practice for you is the one that aligns with your individual needs and resonates with your personal journey. Experiment with both to find what feels most nurturing for your body and mind or combine them into somatic yoga to experience the benefits of both.
