Following Five Somatic yoga poses are generally practiced in Somatic yoga. These are modifications of traditional yoga with very slow movements where one will completely focus on the muscles and release tension that is holding in muscles.

1.       Somatic breath awareness: Begin in a comfortable seated position. Close your eyes and bring your attention to your breath. Notice the natural rhythm of your breath without trying to control it. Focus on the gentle rise and fall of your chest and abdomen.

2.       Pandiculation: This is a stretching and contracting movement used in somatic education. Start in a comfortable standing position. Inhale and reach your arms overhead, lengthening your spine. Exhale and slowly contract your muscles as you bring your arms back down.

3.       Somatic cat cow: Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone (Cow Pose). Exhale as you round your back, tucking your chin to your chest (Cat Pose). Move slowly and consciously with your breath.

4.       Somatic forward fold: Stand with your feet hip-width apart. Inhale as you lengthen your spine. Exhale and hinge at your hips, folding forward with a slight bend in your knees. Let your head hang and your arms dangle, focusing on releasing tension.

5.       Somatic twist: Sit comfortably with your spine tall. Inhale and lengthen your spine. Exhale and twist to one side, placing one hand on the opposite knee and the other behind you. Move slowly and gently, feeling the twist through your spine.

Image credit: https://pxhere.com/en/photo/1435085 (CC0 Public Domain)