Somatic workouts are a form of mind-body exercise that focus on awareness, movement, and sensation. They are designed to release chronic muscle tension, improve posture, reduce stress, and enhance well-being. Somatic workouts are based on the principles of somatic education, which is a field of study that explores how the body and mind interact and influence each other.
Somatic workouts are not only beneficial for your physical health, but also for your mental and emotional health. They can help you develop a deeper connection with your body, increase your self-awareness, and cultivate a positive attitude. Somatic workouts can also help you overcome trauma, pain, and anxiety by restoring your natural movement patterns and releasing emotional blockages.
In this article, you will learn about 10 somatic workouts that you can do at home step by step. These workouts are suitable for people of all ages and fitness levels, and they do not require any special equipment or skills. All you need is a comfortable space, some time, and a willingness to explore your body and mind.
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How I Discovered Somatic Workouts and How They Changed My Life
I have always been interested in fitness and wellness, but I never felt satisfied with the conventional forms of exercise that I tried. I found them boring, repetitive, and stressful. I often felt sore, tired, and frustrated after working out. I also struggled with chronic back pain, poor posture, and low self-esteem.
One day, I stumbled upon an online article about somatic workouts. I was intrigued by the concept of mind-body exercise, and I decided to give it a try. I followed a simple video tutorial that guided me through some basic somatic movements. To my surprise, I felt a huge difference in my body and mind after just one session. I felt more relaxed, energized, and happy. I also noticed that my back pain was gone, and my posture was improved.
I was hooked. I started to do somatic workouts regularly, and I discovered a whole new world of movement and sensation. I learned to listen to my body, to respect its limits, and to challenge its possibilities. I learned to move with ease, grace, and joy. I learned to love and appreciate my body for what it can do, not for how it looks.
Somatic workouts have changed my life for the better, and I want to share this amazing experience with you. That’s why I created this article, to show you how you can benefit from somatic workouts and how you can do them at home step by step.
10 Somatic Workouts at Home Step by Step
Here are 10 somatic workouts that you can do at home step by step. Each workout consists of a series of somatic movements that target different parts of your body and mind. You can do them in any order, and you can repeat them as often as you like. You can also modify them to suit your needs and preferences. The most important thing is to pay attention to your sensations, breathe deeply, and enjoy the process.
Workout 1: Somatic Breathing
Somatic breathing is a simple but powerful somatic workout that helps you relax your nervous system, calm your mind, and oxygenate your cells. It also prepares you for the other somatic workouts by bringing your awareness to your body and breath.
- Lie down on your back on a mat or a bed, with your knees bent and your feet flat on the floor. Place one hand on your chest and the other on your belly.
- Take a deep breath in through your nose, and feel your belly rise. Then exhale through your mouth, and feel your belly fall. Repeat this for a few times, and notice how your breath moves your belly.
- Now, take a deep breath in through your nose, and feel your chest rise. Then exhale through your mouth, and feel your chest fall. Repeat this for a few times, and notice how your breath moves your chest.
- Next, take a deep breath in through your nose, and feel your belly and chest rise together. Then exhale through your mouth, and feel your belly and chest fall together. Repeat this for a few times, and notice how your breath moves your whole torso.
- Finally, take a deep breath in through your nose, and feel your belly, chest, and ribs expand in all directions. Then exhale through your mouth, and feel your belly, chest, and ribs contract in all directions. Repeat this for a few times, and notice how your breath moves your whole body.
- Relax and breathe normally, and observe how you feel.
Workout 2: Somatic Neck Release
Somatic neck release is a somatic workout that helps you release tension and stiffness in your neck, shoulders, and upper back. It also improves your mobility and range of motion in your cervical spine.
- Sit or stand comfortably, with your spine straight and your shoulders relaxed. Look straight ahead, and keep your chin parallel to the floor.
- Slowly tilt your head to the right, and bring your right ear towards your right shoulder. Feel the stretch on the left side of your neck. Hold this position for a few seconds, and breathe deeply.
- Slowly return your head to the center, and repeat the same movement to the left. Feel the stretch on the right side of your neck. Hold this position for a few seconds, and breathe deeply.
- Slowly return your head to the center, and repeat the same movement to the right and left a few more times, alternating sides. Notice how your neck feels.
- Now, slowly turn your head to the right, and look over your right shoulder. Feel the twist in your neck and upper back. Hold this position for a few seconds, and breathe deeply.
- Slowly return your head to the center, and repeat the same movement to the left. Feel the twist in your neck and upper back. Hold this position for a few seconds, and breathe deeply.
- Slowly return your head to the center, and repeat the same movement to the right and left a few more times, alternating sides. Notice how your neck feels.
- Next, slowly lower your chin towards your chest, and feel the stretch on the back of your neck. Hold this position for a few seconds, and breathe deeply.
- Slowly lift your chin up, and look up at the ceiling. Feel the stretch on the front of your neck. Hold this position for a few seconds, and breathe deeply.
- Slowly return your head to the center, and repeat the same movement up and down a few more times, alternating directions. Notice how your neck feels.
- Relax and shake your head gently, and observe how you feel.
Workout 3: Somatic Shoulder Rolls
Somatic shoulder rolls are a somatic workout that helps you loosen up your shoulders, arms, and chest. They also enhance your circulation and lymphatic flow in your upper body.
- Sit or stand comfortably, with your spine straight and your arms relaxed by your sides. Look straight ahead, and keep your chin parallel to the floor.
- Slowly lift your right shoulder up towards your right ear, and feel the contraction in your right trapezius muscle. Hold this position for a few seconds, and breathe deeply.
- Slowly roll your right shoulder back, and feel the stretch in your right pectoral muscle. Hold this position for a few seconds, and breathe deeply.
- Slowly lower your right shoulder down, and feel the relaxation in your right shoulder joint. Hold this position for a few seconds, and breathe deeply.
- Slowly roll your right shoulder forward, and feel the stretch in your right deltoid muscle. Hold this position for a few seconds, and breathe deeply.
- Slowly return your right shoulder to the center, and repeat the same movement up, back, down, and forward a few more times, making a full circle with your right shoulder. Notice how your right shoulder feels.
- Now, repeat the same movement with your left shoulder, lifting it up, rolling it back, lowering it down, and rolling it forward. Notice how your left shoulder feels.
- Next, repeat the same movement with both shoulders at the same time, lifting them up, rolling them back, lowering them down, and rolling them forward. Notice how your both shoulders feel.
- Relax and shake your shoulders gently, and observe how you feel.
Workout 4: Somatic Spinal Twist
Somatic spinal twist is a somatic workout that helps you release tension and tightness in your spine, hips, and lower back. It also improves your flexibility and mobility in your lumbar and thoracic spine.
- Lie down on your back on a mat or a bed, with your knees bent and your feet flat on the floor. Place your arms out to the sides, palms facing down. Look straight up, and keep your chin parallel to the floor.
- Slowly lower your knees to the right, and bring them as close to the floor as you can. Feel the twist in your spine and hips. Hold this position for a few seconds, and breathe deeply.
- Slowly lift your knees back to the center, and repeat the same movement to the left. Feel the twist in your spine and hips. Hold this position for a few seconds, and breathe deeply.
- Slowly return your knees to the center, and repeat the same movement to the right and left a few more times, alternating sides. Notice how your spine and hips feel.
- Now, keep your knees bent and your feet flat on the floor, and extend your right leg straight on the floor. Cross your left leg over your right leg, and place your left foot on the floor outside your right knee. Place your right hand on your left knee, and your left hand on the floor behind you.
- Slowly twist your torso to the left, and look over your left shoulder. Feel the stretch in your spine, hips, and lower back. Hold this position for a few seconds, and breathe deeply.
- Slowly return your torso to the center, and repeat the same movement to the right, switching legs and arms. Feel the stretch in your spine, hips, and lower back. Hold this position for a few seconds, and breathe deeply.
- Slowly return your torso to the center, and repeat the same movement to the left and right a few more times, alternating sides. Notice how your spine, hips, and lower back feel.
- Relax and hug your knees to your chest, and observe how you feel.
Workout 5: Somatic Hip Circles
Somatic hip circles are a somatic workout that helps you mobilize your hips, pelvis, and lower back. They also stimulate your digestive and reproductive organs.
- Lie down on your back on a mat or a bed, with your knees bent and your feet flat on the floor. Place your hands on your hips, and feel your hip bones.
- Slowly lift your hips off the floor, and make a small circle with your hips in a clockwise direction. Feel the movement in your hips, pelvis, and lower back. Repeat this for a few times, and notice how your hips feel.
- Slowly lower your hips to the floor, and repeat the same movement in a counter-clockwise direction. Feel the movement in your hips, pelvis, and lower back. Repeat this for a few times, and notice how your hips feel.
- Now, make the circles bigger, lifting your hips higher and lower, and moving them wider and narrower. Feel the movement in your hips, pelvis, and lower back. Repeat this for a few times, and notice how your hips feel.
- Relax and place your feet on the floor, and observe how you feel.
Workout 6: Somatic Leg Lifts
Somatic leg lifts are a somatic workout that helps you strengthen your legs, hips, and core. They also improve your balance and coordination.
- Lie down on your back on a mat or a bed, with your legs straight and your feet together. Place your arms by your sides, palms facing down. Look straight up, and keep your chin parallel to the floor.
- Slowly lift your right leg off the floor, and bring it as high as you can. Feel the contraction in your right thigh, hip, and abdominal muscles. Hold this position for a few seconds, and breathe deeply.
- Slowly lower your right leg to the floor, and repeat the same movement with your left leg. Feel the contraction in your left thigh, hip, and abdominal muscles. Hold this position for a few seconds, and breathe deeply.
- Slowly return your left leg to the floor, and repeat the same movement with your right and left legs a few more times, alternating sides. Notice how your legs, hips, and core feel.
- Now, lift both legs off the floor, and bring them as high as you can. Feel the contraction in your both thighs, hips, and abdominal muscles. Hold this position for a few seconds, and breathe deeply.
- Slowly lower both legs to the floor, and repeat the same movement with both legs a few more times. Notice how your legs, hips, and core feel.
- Relax and bend your knees, and observe how you feel.
Workout 7: Somatic Cat-Cow
Somatic cat-cow is a somatic workout that helps you release tension and increase flexibility in your spine, neck, and shoulders. It also massages your internal organs and stimulates your nervous system.
- Get on your hands and knees on a mat or a bed, with your hands under your shoulders and your knees under your hips. Keep your spine neutral, and look down at the floor.
- Slowly arch your back, and lift your chest and tailbone up. Feel the stretch in your spine, neck, and shoulders. Look up at the ceiling, and breathe deeply. This is the cow pose.
- Slowly round your back, and tuck your chest and tailbone in. Feel the contraction in your spine, neck, and shoulders. Look down at your navel, and breathe deeply. This is the cat pose.
- Slowly return to the neutral position, and repeat the same movement from cow to cat a few more times, alternating poses. Notice how your spine, neck, and shoulders feel.
- Relax and sit back on your heels, and observe how you feel.
Workout 8: Somatic Side Bends
Somatic side bends are a somatic workout that helps you stretch and tone your sides, waist, and obliques. They also improve your posture and alignment.
- Stand up straight on a mat or a floor, with your feet hip-width apart and your arms by your sides. Look straight ahead, and keep your chin parallel to the floor.
- Slowly lift your right arm up, and bend your torso to the left. Feel the stretch on the right side of your body. Hold this position for a few seconds, and breathe deeply.
- Slowly return your torso to the center, and lower your right arm to your side. Repeat the same movement with your left arm, bending your torso to the right. Feel the stretch on the left side of your body. Hold this position for a few seconds, and breathe deeply.
- Slowly return your torso to the center, and lower your left arm to your side. Repeat the same movement with your right and left arms a few more times, alternating sides. Notice how your sides, waist, and obliques feel.
- Relax and shake your arms and legs gently, and observe how you feel.
Workout 9: Somatic Squats
Somatic squats are a somatic workout that helps you strengthen your legs, glutes, and core. They also improve your stability and mobility in your lower body.
- Stand up straight on a mat or a floor, with your feet shoulder-width apart and your toes pointing forward. Place your hands on your hips, and look straight ahead. Keep your chin parallel to the floor.
- Slowly bend your knees, and lower your hips as if you are sitting on a chair. Keep your back straight, and your chest lifted. Feel the contraction in your legs, glutes, and core. Hold this position for a few seconds, and breathe deeply.
- Slowly straighten your legs, and lift your hips back to the starting position. Feel the relaxation in your legs, glutes, and core. Hold this position for a few seconds, and breathe deeply.
- Slowly repeat the same movement of bending and straightening your legs a few more times. Notice how your legs, glutes, and core feel.
- Relax and shake your legs and hips gently, and observe how you feel.
Workout 10: Somatic Sun Salutation
Somatic sun salutation is a somatic workout that helps you warm up and energize your whole body and mind. It also synchronizes your breath and movement, creating a flow of somatic awareness.
- Stand up straight on a mat or a floor, with your feet together and your arms by your sides. Look straight ahead, and keep your chin parallel to the floor. This is the mountain pose.
- Inhale, and lift your arms up over your head. Bring your palms together, and look up at your hands. Feel the stretch in your arms, shoulders, and back. This is the upward salute pose.
- Exhale, and bend forward from your hips. Bring your hands down to the floor, and place them next to your feet. Bend your knees as much as you need to. Feel the stretch in your hamstrings, calves, and lower back. This is the forward fold pose.
- Inhale, and lift your head and chest halfway up. Place your hands on your shins, and keep your back flat. Look slightly forward, and feel the length in your spine. This is the half lift pose.
- Exhale, and place your hands on the floor. Step your right foot back, and lower your right knee to the floor. Keep your left knee over your left ankle, and lift your chest and arms up. Look up at your hands, and feel the stretch in your right hip flexor and left thigh. This is the low lunge pose.
- Inhale, and place your hands on the floor. Step your left foot back, and come into a plank position. Keep your body in a straight line, and engage your core. Look down at the floor, and feel the strength in your arms, shoulders, and core. This is the plank pose.
- Exhale, and lower your knees, chest, and chin to the floor. Keep your elbows close to your sides, and your hips lifted. Feel the contraction in your arms, chest, and back. This is the eight-point pose.
- Inhale, and slide your chest forward and up. Straighten your arms, and lift your hips and thighs off the floor. Look up at the ceiling, and feel the stretch in your abdomen and spine. This is the upward facing dog pose.
- Exhale, and lift your hips and tailbone up. Press your heels down, and your chest towards your thighs. Keep your arms and legs straight, and your head relaxed. Look at your navel, and feel the stretch in your back, shoulders, and legs. This is the downward facing dog pose.
- Inhale, and step your right foot forward between your hands. Lower your left knee to the floor, and lift your chest and arms up. Look up at your hands, and feel the stretch in your left hip flexor and right thigh. This is the low lunge pose.
- Exhale, and place your hands on the floor. Step your left foot forward, and come into a forward fold pose. Feel the stretch in your hamstrings, calves, and lower back.
- Inhale, and lift your arms and torso up. Come back to the upward salute pose, and look up at your hands. Feel the stretch in your arms, shoulders, and back.
- Exhale, and lower your arms and torso down. Come back to the mountain pose, and look straight ahead. Feel the relaxation in your whole body and mind.
- Repeat the same sequence of movements from mountain to downward facing dog and back to mountain, switching legs in the low lunge pose. Notice how your whole body and mind feel.
- Relax and take a few deep breaths, and observe how you feel.
This is the end of the somatic sun salutation workout. You have completed all 10 somatic workouts at home step by step. Congratulations! 🎉
Conclusion
Somatic workouts are a great way to improve your physical, mental, and emotional health. They can help you release tension, increase flexibility, strengthen muscles, enhance awareness, and boost mood. They can also help you overcome trauma, pain, and anxiety by restoring your natural movement patterns and releasing emotional blockages.
You can do somatic workouts at home anytime, anywhere, and with no equipment. All you need is a comfortable space, some time, and a willingness to explore your body and mind. You can also customize them to suit your needs and preferences. The most important thing is to pay attention to your sensations, breathe deeply, and enjoy the process.
I hope you enjoyed this article, and learned something new and useful. If you have any questions, comments, or suggestions, please feel free to leave them below. I would love to hear from you. Thank you for reading, and have a wonderful day! 😊
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