This gentle somatic yoga practice is designed to help you release emotional and physical tension, especially in the neck, shoulders, and upper body. Whether you’re holding onto stress, frustration, or just feeling heavy, this class will help you shake it off, breathe it out, and reset your energy.
Somatic Emotional Release Practice
Expect easy, beginner-friendly movements with Pranayama (breath control) and sound incorporated to encourage a deeper release. If you have a cushion, you may want to sit on it for added comfort.
Sufi Grinds
Start in a comfortable seated position sitting cross-legged on or off a cushion. Place your hands on your thighs or shins, close your eyes if it feels safe to do so, and take a few deep breaths.
Begin to circle your torso, moving forward, to the right, back, and to the left in sufi grinds. Let your spine move fluidly, allowing the motion to be as big or as small as your body wants. After a few rounds, switch directions and explore how it feels to move in the opposite way.
This is a gentle way to wake up the spine and release tension from the lower back and hips.
Neck Release & Jaw Stretch
Sit tall and inhale, lifting your chin toward the sky, stretching through the front of the neck. Exhale, tuck your chin into your chest, letting the back of the neck lengthen.
Option to interlace your hands behind your head for a gentle stretch, being mindful not to pull down. Let the weight of your hands do the work.
Return your chin parallel to the floor and soften your jaw, moving it side to side or opening and closing the mouth. Then, slowly tilt your head to the right, bringing your ear toward your shoulder, then roll your chin down and over to the left. Continue to move back and forth, creating half-moon shapes with your head.
We often store unexpressed emotions in the neck and throat. This gentle movement helps release tension and open up the throat chakra. Try out this somatic yoga flow for chakra healing to move through all the chakras.
Shoulder Bounce & Shaking
Start to bounce your shoulders, drawing them up and releasing them down in a rhythmic motion.
Let go of effort and let gravity do the work. Play with blowing out through your lips, making a fluttering sound like a child would. It may feel silly, but that’s part of the process. Release without judgment!
Now, let the movement spread into your arms, shaking them loose. Maybe your torso starts to twist slightly, your wrists go limp, and your head may shake left to right.
Let yourself look weird, be playful, and embrace the full-body shake. This is part of emotional release, letting the body process stored energy in a natural, intuitive way.
Wood Chopper
If you’ve been feeling pissed off, frustrated, or stuck, this movement will feel amazing.
Interlace your hands in front of you and extend your arms out long. Inhale, lift your arms overhead.
Exhale, forcefully swing your arms down, like you’re chopping wood. Breathe out through the nose or try making an “O” shape with your mouth for an even stronger exhale. This movement can be slow and more forceful or quicker and a touch lighter.
You can also add sound like a grunt, yell, or even the word “no” as you swing down. Using sound is a great tool to help with emotional release as it’s common to not express how you feel, thus causing tension.
Repeat this wood chopper movement for around 60 seconds, allowing yourself to get into the movement.
On your final round, inhale, draw your arms all the way up and hold, keeping your breath in your body. As you exhale, press the air away slowly, letting your arms float down by your sides. Pause and notice the shift in your energy.
Seated Forward Fold with Soothing Touch
Extend your legs out long in front of you. Keep sitting on a cushion or remove it, whatever feels best.
As your exhale, fold forward, running your hands down your legs in a soft touch. When you inhale, sit upright, bringing your hands back up to your thighs.
After a few rounds, fold forward fully, letting your head drop heavy like a bowling ball. Your hands can rest on the ground or face upward in an open gesture. If stillness doesn’t feel good, gently sway side to side.
Self-Hug
Slowly return to an upright seat. Wrap your arms around yourself, giving yourself a hug. Maybe gently squeeze your arms with your fingers, offering yourself comfort and reassurance. This is a reminder that you are here for yourself, no matter what you’re going through.
What’s next?
- Notice how you feel after this practice. What shifted for you? Take notice mentally or journal it down to remind yourself of how powerful you are.
- You may also like my nervous system regulation practice. That is similar but calmer movements.
- Try my other somatic yoga classes for free by subscribing on YouTube!