Somatic Pilates - The Mind-Body Exercise

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re you moving because it has become a routine, or are you doing so with a clear purpose?

In our fast-moving, fast-paced world where there are endless chores, workouts can often become another tick mark on our to-do list – something to be finished before we rush to the next one. Instead of listening to our quiet body prompts of discomfort or fatigue, we push our bodies through workouts merely looking at the result.

But just imagine if we did move differently. Instead of thinking of distance and speed, what if we got to know how it feels within us?

This is where Somatic Pilates comes in. It is the process by which you slow down, put your focus inward, and explore the experience of movement with the full wonder of a beginner and the mindfulness of those skilled in the craft.

In this blog, we will uncover the essence of Somatic Pilates, explore its transformative benefits, and share a few gentle, yet powerful, practices to explore.

Come, let us embark upon this mindful practice of reconnecting the body, which can affect not only the way you move but also the way you live.

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What is Somatic Pilates?

The word "somatic" stems from the Greek word ‘soma’, the etymological meaning of this term is "body"—interpreted most essentially as the body experienced from the inside. Somatic Pilates incorporates the fundamental principles of Pilates - gaining strength, flexibility, and balance with the inward-focused, mindfulness-attuned essence of somatic movement.

Although Somatic Pilates does have similarities with other movement practices, such as Yoga and classical Pilates, its focus is on gentle and deliberate movements that relieve tension and enhance body awareness, regulating the nervous system and fostering a deep mind-body connection.

Unlike exercises aimed at achieving objectives such as endurance and strength, Somatic Pilates encourages the practice of listening to one's inner self. It focuses on how one's body feels as it moves instead of gearing up for the next goal.

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Why Practice Somatic Pilates?

Somatic Pilates is not about mastering a perfect pose or achieving a milestone; it’s about cultivating ease and connection in your body through intentional movement. Here are some key benefits and principles:

·  Mindful Movement: Prioritizes intentional, slow movements over posture or performance.

·  Accessibility for All: Designed to be inclusive, it offers benefits for all fitness levels and body types.

·  Tension Release: Effectively addresses habitual muscle tension caused by stress, poor posture, or repetitive strain.

·  Pain Relief: Helps alleviate back pain, neck discomfort, and joint stiffness by releasing physical and emotional tension.

·  Injury Prevention: Provides a low-impact, full-body workout that promotes mobility without risking strain or injury.

·  Emotional and Mental Freedom: Encourages a sense of lightness, openness, and inner balance, contributing to both physical and emotional well-being.

By paying close attention to how your body feels during each movement, Somatic Pilates fosters better physical mobility and promotes a profound sense of inner calm. With consistent practice, it can help you feel freer, more grounded, and connected to your body in ways that extend far beyond the mat.

PELVIC CLOCK

This gentle exercise promotes awareness of pelvic alignment and mobility. It helps release tension in the lower back, hips and pelvic area.

1.  Lie on your back with your knees bent (facing the ceiling), feet supported on the ground (don’t have to be too close) and arms resting at your sides. Keep your knees and head still.
2. Imagine your pelvis as a clock face. 12 o’clock is towards your tummy button, 6 o’clock is towards your pubic bone, then you have 3 o’ clock on one hip bone and 6 o’ clock on the other hip bone.
3.  As you breathe in, slowly pull in your pelvis posteriorly towards 12 o’clock (by flattening your lower back) and then exhale, and release your pelvis anteriorly towards 6 o’clock (by arching your lower back).
4.  Gradually explore the other clock positions (3 o’ and 9 o’clock) by performing the lateral hip hike.
5.  Move in both directions, staying slow and mindful of sensations.
6.  Once you get a hold of the 4 positions, you can start tucking your pelvis to 12 and move around to each number just like the clock needle.
7.  Repeat 5-10 times in each direction.

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CAT-COW POSE

This exercise increases spinal flexibility and releases tension in the back, neck, and shoulders.

1.  Start on all fours with your hands and knees in a tabletop position (the distance between your knees and arms should be one arm). Your shoulders and wrists should be in one line.
2.  Inhale as you arch your back, and drop your belly toward the floor, lifting your head, tailbone and chest (cow pose).
3.  As you exhale, curl your back, tucking your chin and tailbone (cat pose).
4.  Move slowly, letting the breath guide each transition.
5.  Repeat for 1-2 minutes.

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SOMATIC BRIDGE ROLLS

This exercise enhances spinal articulation and core engagement while promoting lower back and hip relaxation. 

1.  Lie down on your back with knees bent and feet hip-width apart.
2.  Inhale as you arch your back, and push the pelvis slightly forward, vertebra by vertebra, lifting into a bridge position.
3.  Exhale and roll back down with control, focusing on feeling each segment of your spine.
4.  Repeat 8-10 times.

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SHOULDER BLADE AWARENESS

This exercise enhances shoulder mobility, reducing upper back and shoulders tension.

1.  Stand straight with your arms relaxed by your sides.
2.  Inhale as you lift your shoulders toward your ears, exhale as you let them drop down and roll them back and down.
3.  Experiment with small circles, noticing how the shoulder blades move.
4.  Repeat 5-8 times.

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SOMATIC SIDE-LYING LEG LIFTS

This exercise promotes coordination of the hip joint while reducing tension in the hips and thighs.

1.    Lie on one side with your head supported by your arm.
2.    Keep your leg straight and aligned with your torso.
3.    As you inhale, slowly lift your leg, noticing any tension or tightness.
4.    Exhale as you lower your legs with control.
5.    Repeat on the other side.
6.    Perform this exercise mindfully 10 times on each side.

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SUPINE SPINAL TWIST

This exercise relieves stiffness in your spine and promotes spinal mobility.

1.  Lie on your back with your arms stretched out at shoulder level.
2.  Bend your right knee and cross it outside of the left leg close to the left knee.
3.  Slowly start twisting towards your left side, and put your left hand on the bent knee to pull down.
4.  Try to keep your shoulders grounded.
5.  Turn your head to the right (in the opposite direction of your bent knee).
6.  Hold the pose for 30 seconds.
7.  Slowly bring your knee back to stretch out your legs.
8.  Exhale as you release the pose and repeat on the opposite side.

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CHILD POSE

This exercise encourages relaxation and releases lower back, hips and shoulder tension. 

1.  Kneel on the floor, sit back on your heels, and stretch your arms forward on the floor.
2.  Lower your forehead to the mat and feel the stretch along your back.
3.  Hold for 15 seconds.
4.  Breathe deeply and hold for as long as comfortable.
5.  Focus on releasing tension with each exhale.

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DIAPHRAGMATIC BREATHING

Deep diaphragmatic breathing improves your ability to breathe, calms you down and relaxes you.

1. Find a sitting position where your body is relaxed.
2. Place one hand on your chest and the other on your abdomen to feel the rise and fall of your breath.
3. Breathe in through the nose so the abdomen pushes out while the diaphragm pushes down, it's a full, deep breath.
4. Try to keep your shoulders as relaxed as you can.
5. Exhale gently through the nose as your belly gently comes back down.
6. Feel the diaphragm relax as you breathe out.
7. Notice how things in your abdomen, rib cage, and back feel during your breath.
8. Imagine your breath consciously washing through your body like a wave, expanding a sense of calmness.
9. Continue this mindful breathing for 5–10 minutes while tuning in to how your body is responding.

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SOMATIC WALKING

Somatic Walking cultivates mindfulness, and body awareness, encourages efficient use of muscles, reducing tension and strain.

1.  Choose a walking path where you feel safe and at ease. It can be inside or outside, ideally in a quieter place.  
2.  Feel the ground beneath you as you stand for a moment. Notice the pressure of your feet on the ground.
3.  Focus on the connection between your feet and the ground.
4.  Walk slowly, paying attention to the sensations in your feet as they touch the ground.
5.  Notice how your hips, spine, and shoulders move as you walk.
6.  Focus on maintaining a relaxed, natural gait.
7.  Sync your breath with your steps for added mindfulness. 

A practice where mindfulness meets movement transforms how you experience your body from the inside out…

Somatic Pilates reminds us that movement is not just a means to an end – it’s a dialogue with your body, an art of presence, and a pathway to profound transformation. Are you ready to listen to your body?...

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