Somatic is a combination of two Greek words soma means “the body” and somatization is “body-based”. Thus, somatic refers to things or factors affecting or interacting with your body. For example somatic cells are body cells. Similarly somatic movements or somatic Pilates are the body-based physical practices that are very sensory. Somatic movements and Pilates are also related to what your body senses.
Somatic movements consist of different types of methods that are not only known as body-mind centering but also connect you with your surroundings. Examples of somatic movement and Pilates are Nano Somatic, Alexander Technique, and Feldenkrais Method.
How Does Somatic Movement Relate to Pilates?
Researchers and physical experts incorporating somatic movement while practicing Pilates makes your physical activity more sensory as compared to mechanical repetition of a traditional Pilates exercise. Combining somatic movement with Pilates can help you understand how well your mind-body binds play a role in making your life better and how much your mind affects your feelings. Therefore, they suggested that you pay attention to what you feel when you’re moving. However, this practice is not easy for all. This is because some people tend not to be in their bodies. Giving an awkward vibe? Yes, it is true some people have to put efforts to bridge that gap between their mind and body. The best way to bridge that is performing exercises that involve sensory experiences and less of the directive teachings.
In addition, incorporating more creative and sensory movements to your practice would help you notice the connection between your senses and your body including the space around you. This practice also helps you connect with your inner selves and eventually you become able to respond very well to this approach.
Moreover, positive reactions motivate you to join more mind-body centering classes. In these sessions you can study all your body systems from the minute level of embryo to the complex level of all developmental stages. These experiences help you understand the bonding between your body and the environment you’re living in.
According to studies, the most focused areas of information during the class of somatic movements are your muscles, reflexes, fluids, organs, endocrine system and nervous system. Experts also have studied the effects of somatic movement on infants and people living with any neurological condition. Comprehensive study of all systems helps you understand that every particle has come from the same place. That’s why a strong connection exists between all cells, tissues, organs, even systems of your body. But another truth about somatic movement is that it doesn’t affect everyone in the same way. There’s no hierarchy in somatic movement. It is same for beginners and teachers who’ve been teaching it for the last 20 years. During seismic movement sessions, every one funds an equal opportunity to to learn from each other. These sessions make you realize that somatic movement is not only a special, incredible moment experience but it is the most effective way to teach yourself how you should live your life.
Difference between Somatic Movements and Traditional Pilates
Somatic movement and Pilates focus on how you feel your movement. It is not only about performing a workout but it makes you more aware about the internal condition and processes of your body. It also teaches you how you can actively control your movement.
While traditional Pilates emphasizes just on how you move. It is about performing controlled and imprecise exercises that may help you improve your posture, promote flexibility and build strength. However, there are still some key differences that can help you understand their differences more easily. The key distinctions include:
Mindful Movement: Somatic Pilates slow down the pace so that you may focus more deeply on your internal feedback. But it’s true that both methods emphasize awareness about body responses.
Exploration: Somatic Pilates create curiosity in you that makes you eager to achieve your goal but with discovering healthy and natural movement patterns.
Holistic Focus: Somatic Pilates helps develop a strong connection between your body and mind that actually aims to reduce stress with improved physical function.
Slower Pace: Somatic movements have slower rhythm that mates them as the perfect choice for paying more attention to your muscle activation, alignment and comfort.
Do Somatic Movements actually Work?
Many people have experienced positive results of somatic workouts. It is true that when you want to improve your body awareness and reduce muscle tension, your best choice is somatic Pilates.
According to research, somatic Pilates are related to mindful movement that help you pay more attention to the sensations in your body. This activity makes it easier for you to become more in touch with your emotional and physical states that usually end in improvement in your overall well-being.
Can Somatic Pilates Help Losing Weight?
Although the research is limited about the effects of somatic Pilates on weight loss, a group of researchers have recently examined the specific effects of these movements on body weight. Their findings suggested that somatic Pilates affect your body weight in different ways. They say that traditional Pilates is good for overweight people because they help reduce your body mass index, body fat percentage, and overall weight especially for people who are obese and have not practiced exercise for a longer period of time whereas somatic Pilates just add body awareness and mindfulness. These factors help enhance the benefits effects like reducing stress and improving quality of movement.
How You Can Add Somatic Principles to Your Workout Regimen?
Whenever you plan to start Pilates, choose mat practices first. Experts suggest that Pilates needs a bidding between you and earth. This is also called grounding.
According to studies, we are in a strong relationship even before our birth i.e. body, breath, space and gravity. People living on earth often have high time because they are living in a fast-paced world and mostly bad at resting. That’s why their nervous system, muscles and whole body get high. Practicing with grounding brings yourself back into relationship with earth and reconnect the bind. You also come in contact with gravity(the force of earth pulling you down towards it). Then resultantly you also develop a strong bind with your breath and space. These bonding ultimately result in improved and balanced postural time which supports your alignment.
After grounding the next step is passing through developmental patterning. Two basic patterns are followed known as:
- Reach pull.
- Yield pull.
Yield pull is related to the ground while Reach pull is about pace you’re living in. Group class settings for somatic movement is considered best because not everyone is physically capable of doing the same movements. Similarly, everyone in these group classes can move in the way they feel comfortable.
In addition, you are responsible for your own developmental journey. That’s why you have to pay attention to certain things on your own, including what you need for your support. Somatic Pilates helps you become empowered and take ownership of your practice.
Benefits of Somatic Pilates
We have no exact idea about how combining somatic movement with Pilates can benefit you. This is because of limited research on this topic. However, some researchers have found that sciatica workouts are effective for:
- Managing feelings of anxiety and stress.
- Improving mind-body awareness.
- Reducing perception of physical pain.
- Improving your muscle tone, posture alignment, flexibility, balance and coordination.
Research also found that somatic exercises help reduce falling risk especially in older adults. Incorporating somatic movement to your workout routine can help promote wellness and improve quality of life at every age.
Who Can Benefit from Somatic Movement?
No doubt it is a physical activity but there’s a strong link between your nervous system and idiomatic movement. It helps you create more balance and coordination. More balanced nervous system and self-agency confidence combined to help you deal with persistent illness and pain. Thus this practice is very useful for those who are affected with any autoimmune disease. Therefore, somatic Pilates sessions are designed well so that one can specifically work deeply within themselves but still they don’t need big movements.
Secondly, physical pain often creates a negative mental reaction that restricts your healing process. Because the healing process is a mental activity. Somatic movements combined with Pilates make people recover soon.
These movements also help improve balance of your body. So people with balance or posture problems can practice somatic Pilates to get rid of these issues.
Somatic movements also help you know about parts of your body developmentally and embryo-logically; from head to toe. This may help you balance your body in a better way. This step leads you to somatization. Somatization is linked with visualization that leads you to realization. After realization you find yourself in a flow and that the place where you feel embodied i.e the conscious embodiment of yourself.
Possible Risk Factors for Somatic Pilates
Somatic Pilates is generally safe for all , some risks are associated that must be considered. People having certain medical issues like injuries, osteoporosis, joint or muscle conditions and alignment issues are not allowed to practice somatic Pilates. If you have any of these conditions and want to try somatic Pilates, speaking with your healthcare provider is best before starting. Because some movements can bring a terrible increase in the symptoms of said conditions.
Popular Somatic Pilates Exercises
These somatic Pilates exercises are great way to start with this type of workout:
Saw
- Stretch out your both arms to the sides and sit with your legs extended wide.
- Inhale deeply to increase the length of the spine.
- Twist your torso as you exhale.
- While twisting your torso, try to reach your left hand toward the outside of your right foot but keep your arms and back straight.
- Return to your initial position and repeat the same pose for the other side.
Spine Stretch Forward
- Keep your arms and legs extended straight in front of you.
- Flex your feet and sit on your buttocks.
- Inhale deeply to keep your spine straight.
- Reach forward slowly while you exhale.
- Rounding your back one vertebra at a time.
- Make a precise focus on the stretch in your hamstrings and vertebrae when you reach the position.
Pelvic Curl
- Bend on your knees while keeping your back straight.
- Keep your feet flat on the floor while managing hip-width apart.
- Now start curling your hips upward slowly.
- You will feel one vertebra in your spine lifted up at a time.
- Continue lifting your hip until your body forms a straight line from shoulders to knees.
- Hold for a second and then get back to a lower position.
Conclusion
Somatic Pilates exercises are a type of mindful physical practices. It results from the combination of Pilates exercises with principles of somatic principles. Somatic Pilates actually teaches you to perform slow but controlled movements so that the awareness in you can be increased. These exercises also help release your tension and improve your body’s flexibility.
Somatic Pilates are suitable for all levels. This means whether you’re a beginner or a regular exercise you will enjoy its benefits equally. These exercises are also beneficial for the people recovering from injury. The exercises are effective for enhancing your movement quality and body awareness. Their mind-body connection principle plays a key role in managing your stress and anxiety.
Unlike other exercises, somatic Pilates focus on how your body feels about movement. Other types of exercises just focus on physical form, posture and benefits. Its slow and gentle movements not only improve your mindful behavior but also results in greater benefits like fast repetitive consequences. Like other exercises, somatic Pilates also help you experience relaxation, stress relief and better movement. It is different from other traditional exercises, that just focus the muscle strength and flexibility. So what are you waiting for? Just try these!
