Move intuitively, release tension, and explore a new way of practicing yoga.
I’m so excited for you to begin your journey with somatic movement! This beginner-friendly practice uses familiar yoga poses but adds a new twist—one that encourages you to move intuitively, listen to your body, and explore movement in a way that feels freeing and natural.
A Quick Idea of What to Expect
Somatic movement is a way to help you move intuitively. We start by using yoga basics that you already know from your practice and add somatic movement to yoga poses. Think gentle circular movements, shaking, bouncing, and even making noise, all ways to encourage the body to unwind. There’s no right or wrong way to move in this practice, only what feels best for you today.
Beginner-Friendly Somatic Yoga Practice
Let this practice be an invitation to explore movement without rules. I am merely a guide. You don’t have to do everything so leave out what doesn’t feel good and embrace what does.
Constructive Rest or Savasana
Begin by lying on your back. Choose a position that feels nourishing—either savasana, with legs extended, or constructive rest, where the soles of your feet are on the mat, knees knocked inward.
Let your body settle into the support of the mat. Over the next few breaths, notice your breath naturally slowing down, your muscles softening, and your thoughts drifting further away.
Take a moment for a full-body scan—starting from the top of your head and moving downward, releasing tension with each exhale.
Windshield Wipers
If your feet aren’t already on the mat, bring them there now. Walk your feet wide to the edges of your mat, then slowly let your knees sway side to side like windshield wipers. This movement is simple but effective for gently waking up the hips and lower back.
Move at a pace that feels good, and when your knees fall to the right, pause and roll onto your right side.
Reclined Twist with Arm Reach
On your right side, interlace your hands behind your head and bring your elbows together, almost touching in front of your face.
- Inhale: Open your left elbow, twisting your chest toward the ceiling so you end up in a reclined twist with your elbows pointing to opposite edges of your mat. Your left shoulder may or may not touch the mat.
- Exhale: Close the twist, bringing the left elbow back toward your right.
Repeat a few times, opening and closing like a book, before holding the twist open. Stay here and explore—maybe extending your arms out wide like wings or rolling your left wrist to release any tension. Play with reaching your left arm up on a diagonal, like you’re making a snow angel.
Gently roll to your left side and repeat.
Butterfly Hug & Sufi Circles
Wrap your arms around yourself in a butterfly hug, gently rubbing your hands up and down your arms like you’re offering yourself warmth and comfort.
Then, release your arms and begin sufi circles—rolling your torso forward, to the right, back, and to the left. Move like you’re stirring your hips in a big, slow circle. Reverse direction when you’re ready, allowing this movement to feel fluid.
From this part of the sequence move through each pose before returning to tabletop and repeating on the second side.
Extended Leg Rocks in Tabletop
Come to tabletop position. Extend your right leg out to the side, toes pointing forward. Take a gentle rock forward and back, exploring movement in your hips. Making fists and resting on your knuckles is also an option.
Thread the Needle with Extended Leg & Wrist Circles
Keep your leg extended as you reach your left arm to the sky then thread your left arm under your torso, bringing your left shoulder and the side of your head to the mat. If it feels good, play with your right hand—maybe placing it on the mat for support, reaching it toward the ceiling, or exploring wrist circles.
Lizard Pose with Rocking
Draw your right foot forward to the outside of your right hand, coming into lizard pose. You can stay on your hands, use blocks, or lower onto your forearms for a deeper stretch.
Gently rock your hips side to side, noticing the sensations in your outer hips and inner thighs. Optionally, twist by looking over one shoulder, exploring where movement feels best as you rock side to side.
Pigeon Pose
Heel-toe your right foot toward the center of the mat to transition into pigeon pose.
Allow your right shin to land on the mat at an angle away from the top edge of the mat, with your left leg extended behind you. Keep your spine tall as you inhale, then bow forward over your leg as you exhale.
Breathe deeply and explore what feels best—staying upright, resting on your forearms, or stacking your hands like a pillow. This pose can bring intense sensation to the hips, so soften where you can.
Hold for about 5 rounds of breath.
Side Bend & Flash Dance Poses
After pigeon pose, shift your weight onto your right hip and face the long edge of your mat.
- Bring your right foot to your inner left thigh and reach your left arm inside your left leg, sliding your fingertips down.
- Sweep your right arm overhead like a rainbow, stretching the right side body.
- Try rotating your chest open slightly to intensify the stretch.
After a few breaths, lift back up and flow into flash dance pose—plant your right hand behind you, lift your hips high, and sweep your left arm forward and up. Maybe add a gentle shake of your wrist to loosen tension.
Slowly lower back down, then switch to the other side. Then repeat the sequence from extended leg rocks in tabletop on the left side.
Bridge Pose with Swaying Hips
Come to sit on your bum, soles of feet on the mat and roll your spine all the way down to the mat. Press into your feet and lift your hips into bridge pose, creating space in the front of your body.
While here, wiggle your hips side to side, keeping your knees aligned forward. Feel how this subtle movement shifts the stretch across your hip flexors and lower back.
Lower down slowly, bringing yourself into savasana or constructive rest to close the practice. Notice how you feel.
What’s next?
- Notice your energy at the end of this practice. Do you feel a tingly sensation or more alive? No judgement, just notice and try this practice again soon.
- Want to add somatic movement to your morning routine? Try this class!
- Continue your somatic movement journey with my free classes by subscribing on YouTube!