All About Somatics: What It Is And A Simple Exercise To Start
April is Stress Awareness Month, and in an attempt to further understand stress and what it does to the body and it is stored in the body, I embarked on a somatics journey.
As a Certified Yoga Teacher, I understand how important movement is to the body. I understand the mind-body connection, as yoga is all about the uniting of the two.
So what makes somatics different?
Understanding Somatic Movement
Somatic movement is a holistic approach to movement that emphasizes internal awareness and sensory perception. Somatic movement invites us to explore the subtle sensations, tensions, and patterns within our bodies, giving us a deeper understanding of ourselves.
Rather than moving the body with a “goal” in mind, such as running a certain amount of miles, or lifting weights to build muscle, somatics is truly about allowing the body to move with focus on how you are feeling, and allowing for full-body awareness through the movement.
Benefits of Somatic Movement
Improved Mobility and Flexibility: By releasing habitual patterns of tension and promoting greater awareness of movement, somatic movement can improve mobility and flexibility, reducing the risk of injury and improving overall physical performance.
Stress Reduction: Somatic movement encourages relaxation and stress relief through gentle, mindful movements and breath awareness, promoting a sense of calm in the body and mind.
Pain Management: Many individuals turn to somatic movement as a holistic approach to managing chronic pain conditions such as back pain, neck pain, and fibromyalgia. By addressing underlying muscular imbalances and promoting more efficient movement patterns, somatic movement can help reduce pain and discomfort.
Enhanced Body Awareness: Through somatic movement practices, individuals develop a deeper understanding of their bodies, including posture, alignment, and movement habits. This heightened body awareness can lead to improved self-care practices and a greater sense of embodiment.
Emotional Awareness: Somatic movement provides a safe space for exploring and expressing emotions stored within the body. By moving mindfully and tuning into bodily sensations, individuals can process unresolved emotions and cultivate greater emotional resilience.
Incorporating Somatics Into Daily LIfe
There are many different types of somatic movement, such as yoga, tai chi, breathwork, even gentle stretching. The key is to focus less on the outcome and more on the feelings that arise as you move your body.
Keeping this in mind, here is a simple somatic exercise to ease your way into practice using Hip Circles.
Find a Comfortable Position: Begin by finding a comfortable seated position on the floor or a chair. Sit with your spine tall and your feet flat on the ground, hip-width apart.
Mindful Breathing: Take a few deep breaths, allowing your body to relax and your mind to settle. Bring your awareness to your hips, noticing any sensations or areas of tension.
Initiate the Movement: Place your hands on your hips to provide gentle support and stability. Slowly begin to circle your hips in a clockwise direction, initiating the movement from your pelvis.
Explore Range of Motion: Move your hips in a smooth, fluid motion, exploring the full range of motion available to you. Pay attention to any areas of tightness or restriction, but avoid pushing into discomfort.
Sync with Breath: As you continue circling your hips, synchronize your movements with your breath. Inhale as you move forward and exhale as you move backward, maintaining a steady rhythm.
Reverse Direction: After several rotations in one direction, pause and then begin circling your hips in a counterclockwise direction. Again, move slowly and mindfully, paying attention to the sensations in your hips.
Release Tension: As you circle your hips, imagine releasing any tension or holding patterns stored in the hip joints and surrounding muscles. Allow your movements to be gentle and exploratory, fostering a sense of ease and relaxation.
Repeat as Desired: Continue circling your hips for several minutes, gradually increasing or decreasing the speed and size of your circles as feels comfortable. You can also experiment with pausing at different points in the circle to explore sensations more deeply.
Transition Mindfully: When you're ready to conclude the exercise, slowly come to a stop and return to a neutral seated position. Take a moment to notice how your hips feel now compared to when you began the exercise.
Reflect and Integrate: Take a few moments to reflect on your experience with the hip circles. Grab a notebook and journal what emotions come up if that resonates with you. Notice any changes in sensation, mobility, or overall well-being. Consider incorporating this simple somatic hip exercise into your daily routine as a way to promote hip health and vitality.
Our hips hold emotions, as our hips are the place we go to when we are in fight or flight…
It is with our hips that we decide whether or not we run from danger, fight the danger, or flee from danger. Emotions can bubble up to the surface during hips circles and hip releases for this reason. If you feel emotions coming up, allow them, feel them, thank them, and allow them to go.
The more we cultivate awareness in our body, the more we are able to understand how we respond to stressors, and how and where we feel emotions, the easier we find it to process and let go.
Remember to always approach these exercises with curiosity, gentleness, and compassion. 💖