What is Somatic Yoga? Discover Its Benefits, Exercises, and Classes Near You in the UK

Somatic Yoga is a mindful practice that combines gentle movement with body awareness, helping to relieve stress, improve flexibility, and support rehabilitation. Learn what makes somatic yoga unique, its core benefits, and where to find beginner exercises and classes across the UK.

What is Somatic Yoga?

In a world where fast-paced fitness routines often dominate, somatic yoga offers a gentle, introspective alternative. Somatic yoga combines mindful movements with focused breathing and body awareness. It’s not just about “holding a pose” but tuning into what’s happening in your muscles and joints as you move, releasing tension and building body awareness.

The term "somatic" refers to our experience within the body. This form of yoga encourages you to feel each movement and breath in real-time, helping you uncover areas of hidden tension and increase overall mobility. Whether you’re recovering from an injury, dealing with chronic stress, or just looking for a practice to help slow down, somatic yoga can be incredibly transformative.

Benefits of Somatic Yoga

For those wondering if somatic yoga is worth a try, here are a few ways it stands out:

1. Improves Posture and Flexibility: With gentle movements focusing on specific muscle groups, somatic yoga helps enhance flexibility and alignment, especially in the spine and lower back.

2. Reduces Stress and Anxiety: Many people find somatic yoga incredibly calming. The emphasis on slow, mindful movement can help reduce stress levels, making it a great choice for anyone feeling overwhelmed or anxious.

3. Enhances Body Awareness: Unlike some fitness routines that prioritize quick results, somatic yoga fosters a deeper connection with your body. This can help you understand how stress or lifestyle factors impact your physical well-being and how to counteract them.

4. Supports Weight Management: While not high-impact, the gentle, intentional movements in somatic yoga can support weight management by strengthening muscles and improving metabolism.

5. Aids in Pain Management and Rehabilitation: Somatic yoga is commonly used for rehabilitation, helping to relieve chronic pain, especially in the back, neck, and shoulders. By focusing on slow and conscious movements, you allow your body to safely release built-up tension.

Somatic Yoga vs. Traditional Yoga: What’s the Difference?

While traditional yoga styles like Vinyasa or Hatha emphasize flowing through poses and improving physical strength, somatic yoga is slower and more meditative. Instead of focusing on holding or achieving complex poses, you’ll work on consciously moving your body to improve your awareness and release muscle tension. It’s ideal for people looking to connect with their bodies on a more personal level rather than just getting a workout.

How to Start Somatic Yoga in the UK

If you’re ready to give somatic yoga a try, here’s where to start:

1. In-Person Classes: There’s nothing quite like the guidance of a qualified instructor, especially if you’re new to somatic movement. Look for studios in your area that offer somatic yoga. In cities like London and Bristol, you’ll find a variety of classes, from group sessions to one-on-one guidance.

2. Online Resources: For those who prefer practicing at home, there are plenty of resources to guide you:

- YouTube: Channels dedicated to somatic yoga provide excellent introductory videos. Search for “Somatic Yoga” to find free sessions tailored for beginners.

- Apps: Apps like Somatic Movement or Yoga Go offer guided classes and can be particularly useful if you want structured sessions right on your phone.

Somatic Yoga Exercises and Simple Movements for Beginners

• Somatic Shoulder Release
  • Sit comfortably or lie down on a mat. Close your eyes and take a few deep breaths.
  • Slowly, raise your shoulders toward your ears, holding for a breath, then release.
  • Repeat this movement five to ten times, moving mindfully to become aware of any sensations or tightness in your shoulders.


• Gentle Cat-Cow Variation
  • Come onto your hands and knees in a tabletop position.
  • Inhale as you gently arch your back (like in a traditional Cat pose), and exhale as you release, moving into a rounded back.
  • Instead of rushing through, take time with each movement, noticing how your spine and muscles feel as you shift.
  • This movement can help improve mobility along your spine and relieve tension in your back and shoulders.

Choosing the Right Yoga Mat for Somatic Yoga

A good yoga mat can make a big difference in the comfort and effectiveness of somatic yoga practice. Somatic yoga involves gentle, mindful movements, often lying down or sitting, so a mat that offers support and cushioning is ideal. Here are some mat options that are popular among yoga and somatic practitioners:

1. Standard Yoga Mats

Description: Traditional yoga mats are typically around 4-5mm thick, providing basic comfort and grip for most practices.

Best For: General somatic yoga exercises and light stretching.

Pros: Lightweight, affordable, and widely available.

2. Extra-Thick Yoga Mats

Description: Extra-thick mats (6-8mm or more) offer enhanced cushioning, which is beneficial for exercises involving the knees, back, or sensitive joints.

Best For: Somatic exercises that involve lying down or are done in seated positions, where comfort is key.

Pros: Provides added support for joints, ideal for longer sessions or rehabilitation-focused movements.

3. Eco-Friendly and Sustainable Mats

Description: These mats are often made from natural materials like rubber, jute, or cork, which align well with the mindful and sustainable principles of somatic yoga.

Best For: Practitioners looking for a sustainable and non-toxic option.

Pros: Environmentally friendly, good grip, durable; often free of PVC and other harsh chemicals.

4. Non-Slip Mats

Description: Non-slip mats offer superior grip, which is particularly useful for poses or stretches that require stability.

Best For: People who tend to move more during practice or perform standing exercises.

Pros: Reduces slipping, increases safety, especially in warmer environments or dynamic practices.

5. Travel Yoga Mats

Description: Travel mats are lightweight and foldable, making them easy to carry. They are typically thinner, so they can be used over carpet or layered on another surface.

Best For: Practitioners who want to continue somatic yoga while traveling.

Pros: Portable, easy to store, convenient for on-the-go practice.

Benefits of Using a Mat for Somatic Yoga

Comfort and Joint Support: A mat cushions the spine, knees, and other sensitive areas, reducing strain and enhancing comfort during seated and floor exercises.

Stability and Safety: Non-slip mats prevent slipping, allowing you to focus on movements without the risk of injury.

Personal Space and Hygiene: A mat defines a dedicated space for practice, especially in a shared environment or yoga studio.

Mindfulness: Having a consistent mat for somatic yoga can help create a mindful ritual, reinforcing focus and relaxation each time you practice.