Why Somatics?

Happy April 1st!

March brought us quite the rollercoaster of weather, starting with unexpectedly warm temperatures followed by cold snap and snow! While it’s typical to expect cooler weather and snow in March, the warmth caught me by surprise. Adding to the surprises, Easter arrived earlier this year, which shifted our usual Easter celebrations to the end of March. March was definitely an interesting month!

Okay, let’s kick off today’s newsletter with a couple of short practices.

Before diving in, it may be helpful to read through the exercise details first so that you get a sense of what each practice will invite you to explore.

I invite you to close your eyes or soften your gaze. Closing your eyes can help you turn your attention inward, reducing external stimuli, helping you sense what you’re feeling within your body.

First, take a moment to observe your shoulders, upper back and neck. Notice any sensations–tension, relaxation, heaviness, openness, flexion (rounding), and so on.

There’s no right or wrong here, and there’s no need to adjust or ‘fix’ anything. This is an invitation to explore what’s currently present in your body.

Now, let’s play around with some slow and gentle movement.

As you breathe in through your nose, slowly draw your shoulders up towards your ears.

Hold this tension for a brief moment.

Slowly exhale through your mouth as you gently release your shoulders away from your ears.

Take a moment to sense how your shoulders, upper back, and neck feel.

I invite you to explore this movement twice more.

After each round, pause, and observe.

For me, this practice releases tension in my trapezius muscles and offers relief in my jaw, creating a sense of inner calm and relaxation. I also find that this practice cultivates more space between my ears and shoulders.

What did you notice?

Okay, are you ready for another exercise?

I invite you to scan your body for an area of discomfort.

Discomfort could be tension, an area of restriction, pain, tightness, or any other sensation that feels “off.”

This could be around your heart space, belly, jaw, temple, the back of your neck, your trapezius muscles, hips, quads, feet, hands, and so on.

Once you have identified the area, place your hand(s) on that area.

An invitation to close your eyes as you breathe into this area of discomfort.

Notice the temperature of your hand(s) against your body.

Play around with a firmer touch.

And now try a lighter touch.

Which one feels better for you? Maybe it’s somewhere in between.

How does it feel to connect with this part of your body?

Take 1 to 2 minutes to explore, and then gently release your hand(s).

What did you notice? What did you feel?

In my experience, placing my hand on my jaw brought feelings of warmth, comfort and softening, easing tension in my facial muscles and calming my mind. I found that my respiration rate decreased as I explored this self-soothing touch. I felt more present in mind and body.

These exercises are examples of somatic practices, which can heighten body awareness and enhance the mind-body connection.

From the perspective of an outside observer, it seems like we’re not doing much.

With that said, there’s SO MUCH internal work taking place.

Whether you’re in motion or exploring stillness, somatic practices can help you get into your body, deepening your connection to self.

I’ve experienced firsthand how somatic practices can melt away muscular tension from the back body just by lying on the ground. This grounding sensation, supported by the earth beneath, serves as a gentle reminder that I’m held; there’s no need to resist this support. This resistance only creates tension within my body. In this state, I am fully supported and at ease. I can simply be.

Many individuals turn to yoga in hopes to improve their flexibility. Despite years of practice, some still encounter movement restrictions, and in some cases, flexibility doesn’t improve. Stretching these habitually “tight” or “stiff” areas of the body may not create lasting changes. If someone has a tendency to tense their calf muscles while working at the computer, the brain will regard this pattern as a natural state. Stretching the calves may provide temporary relief; however, the muscles soon revert back to their natural state of tension. This is a pathway learned by the brain due to habitual patterns.

So, improving flexibility and mobility really starts in the brain.

Somatic practices can rewire these habitual patterns within the body. As you engage in practices that unite mind and body, like somatic practices, your brain begins to create new neural pathways that lead to healthier and functional movement patterns. This can boost flexibility and mobility, and reduce physical discomfort.

Somatic practices can help stuck emotions move through the body with greater ease. There are numerous studies on how trapped emotions within the fascia can actually lead to tension, discomfort and physical pain within the body. As we allow emotions to flow like water, we create space for inner healing, growth and renewal.

Additionally, somatic practices activate the parasympathetic branch (rest-and-digest division) of the vagus nerve, promoting a sense of inner calm and balance to an overstimulated nervous system.

So, why somatics?

It serves as a nurturing practice capable of fostering long-lasting physical, mental, and emotional transformations. Somatic practices can create a felt sense of inner safety. This can be incredibly useful in a world that can feel turbulent, unpredictable, and unsafe at times.

In essence, somatics is a journey back to oneself.

A practice of returning home.

I invite you to join me on the mat for a beginner-friendly Somatic Yoga practice. Click on the image or the button below to join this class!

A new month means a brand NEW yoga calendar: https://www.yogawithrachelmarie.com/calendar​

This month’s theme is MOVE!

As you move through these classes, I invite you to reflect upon the following questions:

1. What do you want to move towards?
2. How do you want to move?
3. Why does how you move matter?

Feel free to join a class when you can!

These yoga calendars are here to encourage you to engage in movement daily. Even if you don’t have time for a full yoga class, I invite you to explore some form of intentional movement throughout your day. This could be a walk around your block, dancing to a song you really like, shaking your limbs, lying down on the ground scanning your body for areas of tension, and so on. Remember, movement can look like stillness too!

Wishing you an amazing day and week ahead. 🙂

Take care,

~Rachel