Somatic yoga for deep self-listening

What is somatic yoga?

Definition and principles

Somatic yoga is a form of yoga that focuses on deep listening and self-awareness. Unlike traditional yoga, which often focuses on strength, flexibility and the performance of postures, somatic yoga concentrates on sensation and inner experience. The aim is to improve the connection between body and mind, promoting a better understanding of one's own movements and sensations.

Historical and philosophical origins

The term 'somatic' comes from the Greek word 'soma', meaning 'body'. Somatic yoga has its roots in ancient philosophical and medical traditions, where the body and mind were considered as a whole. This holistic approach also draws on the work of pioneers such as Thomas Hanna, who developed somatic theory in the 1970s. Hanna highlighted the importance of body awareness in resolving tension and chronic pain.

Differences from traditional yoga

While traditional yoga can sometimes seem physically demanding, somatic yoga favours a gentle, introspective approach. The aim is not to achieve a perfect performance, but rather to understand how the body moves and reacts. Somatic yoga sessions are often slower, allowing practitioners to concentrate on each movement and become aware of their bodily sensations. It's a practice that encourages relaxation, stress reduction and better management of emotions.

The practice of somatic yoga

Description of typical sessions

A somatic yoga session generally begins with a phase of relaxation and centering. Practitioners are encouraged to connect to their breathing and their inner state. Next, slow, conscious movements are introduced. These movements may seem simple, but they are performed with great attention to bodily sensations. Each posture is held for as long as necessary to explore the sensations and adjust the movement according to individual feelings.

The introspective approach and body awareness

Somatic yoga is above all an introspective practice. It involves turning our attention inwards, feeling every muscle, every joint, and observing the thoughts and emotions that emerge. This approach helps to develop fine-tuned body awareness, enabling us to detect and release accumulated tension. By focusing on the sensory experience, practitioners learn to better understand their bodies and cultivate a more harmonious relationship with themselves.

The origins of somatic yoga

Historical influences

Somatic yoga, although relatively modern, has its roots in ancient traditions. Since the middle of the 20th century, this approach has evolved thanks to the influence of various disciplines. The concept of somatics was popularised by Thomas Hanna, an American philosopher and therapist. He introduced the idea that the body and mind are intrinsically linked, and that body awareness can transform our physical and mental well-being.

Hanna developed the somatic method after studying the work of Moshe Feldenkrais, who developed techniques to improve mobility and reduce pain through gentle, mindful movements. These approaches have in common a particular attention to body awareness and neuromuscular reeducation.

Contributions of Thomas Hanna and other pioneers

Thomas Hanna played a crucial role in the emergence of somatic yoga. In the 1970s, he developed specific exercises aimed at releasing chronic tension and improving posture and mobility. These exercises, known as 'Hanna's somatics', focus on slow, conscious movements that help to reprogramme the nervous system.

Other pioneers such as Elsa Gindler and Charlotte Selver also contributed to the development of somatics. Their work on sensory re-education and body awareness has influenced many modern somatic practices, including somatic yoga. These practices share a common philosophy: that of self-exploration and attentive listening to the body.

Philosophy and foundations

The link with Hatha and Kundalini yoga

Somatic yoga integrates elements from various yogic traditions, including Hatha and Kundalini yoga. Hatha yoga, with its physical postures (asanas) and breathing techniques (pranayama), provides a structured basis for exploring somatic movement. Kundalini yoga, with its emphasis on awakening the body's energy, also inspires somatic yoga through its holistic approach to the union of body and mind.

Somatics and body awareness

At the heart of somatic practice is body awareness. This is a heightened awareness of the body's internal sensations and movements. This awareness enables inefficient patterns of tension and movement to be recognised and modified. By developing this awareness, practitioners can improve their posture, coordination and general well-being.

Somatics, by focusing on the subjective experience of the body, differs from traditional approaches to yoga which can sometimes focus on the performance of postures. It encourages a personal and intuitive exploration of movement, fostering a deeper connection between body and mind.

The practice of somatic yoga

Key postures

Examples of postures and their purposes

Somatic yoga is characterised by simple, accessible postures that are profound in terms of feeling. One of the key postures is often the 'cow cat' (Marjaryasana-Bitilasana), which helps to release back tension and synchronise movement and breathing. Another common posture is the the child's posture The "Balasana" is ideal for centring and releasing accumulated tension in the back and shoulders.

How to integrate somatics into daily practice

Incorporating somatic yoga into your daily routine is quite simple. Start by devoting a few minutes each day to slow, conscious movements. For example, try practising "pelvic rotation" while lying down. This movement helps to release tension in the lower back and improve spinal mobility. The important thing is to remain attentive to sensations and not to force the movements.

Techniques and exercises

Slow, intentional movements

The practice of somatic yoga is based on slow, intentional movements. These movements re-educate the nervous system and release patterns of chronic tension. A typical exercise is 'conscious side bending', where you gently bend to one side and then the other, synchronising the movement with the breath. This technique improves lateral flexibility and helps to balance both sides of the body.

Exercises to improve neuromuscular communication

Somatic yoga includes specific exercises to strengthen communication between the brain and the muscles. For example, the "somatic spiral" is an exercise in which you slowly rotate your spine while feeling each vertebra move. This improves coordination and helps to eliminate residual tension. Another exercise is the "somatic bridge", which involves raising and lowering the pelvis slowly, becoming aware of each movement of the lumbar vertebrae.

These techniques, although simple, require increased attention and presence. They are designed to restore natural, effortless movement, while promoting deep relaxation and better stress management.

The benefits of somatic yoga

Physical benefits

Improved flexibility and strength

Somatic yoga is excellent for improving flexibility and strength. By concentrating on slow, conscious movements, you allow your muscles to stretch gently, gradually increasing your range of movement. Postures such as 'cat pose' and 'child's pose' help to soften the spine and strengthen supporting muscles without straining. This gentle but effective approach also strengthens deep muscles, contributing to better posture and injury prevention.

Reduction of pain and muscle tension

Somatic yoga is particularly beneficial for those who suffer from chronic pain and muscle tension. This practice is close to yoga for the back. Conscious movement helps to release accumulated tension in the muscles and fascia. For example, 'pelvic rotation' can help relieve lower back pain by releasing tension in the lower back. By working on body awareness, this practice helps to identify and correct inefficient movement patterns that can cause pain and imbalance.

Psychological benefits

Stress and anxiety management

Somatic yoga is a powerful tool for managing stress and anxiety. By focusing on breathing and bodily sensations, you learn to calm your mind and reduce the activity of the sympathetic nervous system, which is responsible for the stress response. Techniques such as 'conscious breathing' and 'gentle movement' help to induce a state of deep relaxation, reducing levels of the stress hormone cortisol.

Promoting mindfulness and relaxation

Practicing somatic yoga promotes mindfulness and relaxation. This practice invites you to return to yourself, by cultivating attentive listening to your body and its sensations. This helps you live fully in the present moment and develop a more harmonious relationship with yourself. Somatic exercises encourage gentle introspection and deep relaxation, helping to release emotional tension and promote an overall state of well-being.

Somatic yoga offers a multitude of benefits, both physical and psychological. By integrating this practice into your daily life, you can improve your overall health, reduce pain and tension, and manage stress and anxiety more effectively.

Integrate somatic yoga into daily life

For beginners

Tips for starting practice

If you're new to somatic yoga, don't panic! Start with short sessions of 10 to 15 minutes a day. The idea is to familiarise yourself with the movements and develop body awareness. Use online videos or join a class to learn the basics. It's important to practise in a quiet space where you can concentrate without distractions. Wear comfortable clothes and keep a yoga mat handy.

Adapting somatic yoga to different fitness levels

Somatic yoga is accessible to everyone, whatever your level of fitness. If you're a beginner or have physical limitations, opt for simple, gentle movements. For example, the "child's pose" can be modified with a cushion under the belly for greater comfort. For those who are more advanced, you can intensify the exercises by increasing the duration and amplitude of the movements. The important thing is to listen to your body and not to force yourself.

Testimonials and experiences

Anecdotes from practitioners

Many somatic yoga practitioners report a profound transformation. Claire, aged 34, describes how the practice helped her to relieve chronic back pain. "After a few weeks of somatic yoga, I felt a marked improvement. The pain eased and I regained better mobility," she says. Marc, 29, shares how somatic yoga has helped him manage his day-to-day stress. "The exercises enabled me to reconnect with my body and manage my emotions better.

Examples of personal transformations

Somatic yoga can bring about significant personal transformations. For example, Sophie, who suffered from anxiety disorders, found that the practice brought her an inner peace she had never felt before. "The slow movements and body awareness helped me to calm my mind and feel more grounded," she explains. Other practitioners, like Julien, have noticed an improvement in their posture and a reduction in muscular tension, which has had a positive impact on their daily quality of life.

Integrating somatic yoga into your daily life doesn't require any radical changes. With a little time and practice, you can enjoy its many benefits, whether it's relieving aches and pains, reducing stress or improving your general well-being.

Conclusion

Somatic yoga is a gentle, introspective practice that improves body awareness. It is distinguished by its slow movements and simple postures. This approach promotes physical and psychological well-being.

The origins of somatic yoga date back to the work of Thomas Hanna and other pioneers. This method integrates elements of Hatha and Kundalini yoga. It aims to re-educate the body and reduce chronic tension.

To go further, discover our articles on yoga and mindfulness. Explore how these practices can transform your life.

Yoga reinvented at POSES

Do you want to take care of your body? Try yoga at POSES, perfectly adapted to your needs. Our 50-minute sessions combine postures, movements and transitions inspired by dynamic yoga. Strengthen your core muscles, improve your balance and stimulate the elimination of toxins in a welcoming and warm atmosphere. Work on your mobility, strength and stability, accompanied by relaxing music and under the supervision of our experienced trainers, who will guide you every step of the way.

At POSES, start sculpting your body in a gentle but effective way from the first class.