Somatic Pilates is a gentle form of exercise that blends Pilates with body awareness to help you release tension and build strength.

Somatic Pilates combines the principles of somatic movement with Pilates exercises.

The term “somatic” comes from the Greek word “soma,” which refers to the body as felt from within. Somatic movement focuses on how movements feel rather than how they look. You perform the movements slowly and mindfully, which helps you notice tension and habits in your body.

Pilates is a structured form of low impact exercise that focuses on strengthening your body, especially your core. It involves controlled movements that focus on body alignment, posture, strength, and breath.

Research on traditional Pilates suggests that it can improve quality of life, reduce pain and disability, and enhance flexibility, strength, mobility, and balance — benefits that may be further supported by the added somatic focus.

Keep reading to learn more about the benefits and possible risks of somatic Pilates and how they compare to those of traditional Pilates.

Traditional Pilates focuses on how you move. It uses controlled, precise exercises to build strength and improve posture and flexibility.

Somatic Pilates emphasizes how movement feels. The goal is not just to perform the exercises but to become more aware of your body’s internal sensations and to actively control your movement rather than to move passively.

Here are some key distinctions of somatic Pilates:

  • Mindful movement: While both methods encourage awareness, somatic Pilates slows down the pace to help you focus more deeply on internal feedback.
  • Exploration: You practice movements with curiosity, not just to reach a goal but also to discover natural, healthy movement patterns.
  • Slower pace: The slower rhythm allows for more attention to alignment, muscle activation, and comfort.
  • Holistic focus: Somatic Pilates links mind and body, aiming to reduce stress while improving physical function.

Limited research has examined the direct effects of combining somatic principles with Pilates. However, some research from 2021 has found that somatic exercises and physical activity could help:

  • improve mind-body awareness
  • improve flexibility, coordination, posture alignment, balance, and muscle tone
  • reduce perceptions of physical pain
  • manage feelings of stress and anxiety

Research also suggests that Pilates may help reduce the risk of falls in older adults and increase their autonomy. Adding a somatic component may further increase self-awareness and confidence, which can improve quality of life and promote wellness at every age.

Do somatic workouts really work?

Yes, somatic workouts can be effective for many people, especially when it comes to improving body awareness and helping with muscle tension.

The main idea behind somatic exercises is to focus on mindful movement and pay attention to the sensations in your body. This can help you become more in touch with your physical and emotional states, which is beneficial for overall well-being.

Can you lose weight with somatic Pilates?

Limited research has examined the effects of somatic Pilates specifically on weight loss.

However, a 2021 review found that traditional Pilates helped reduce body weight, body mass index, and body fat percentage in people with overweight or obesity, especially when practiced for longer periods.

Somatic Pilates, which adds body awareness and mindfulness, may enhance these benefits by improving the quality of movement and reducing stress.

Anyone looking to improve their body awareness, flexibility, and strength can benefit from somatic Pilates. However, you may find it especially beneficial if you:

  • have chronic pain
  • have a tendency to slouch
  • have an injury or are recovering from an injury
  • are experiencing stress or anxiety
  • are an athlete or dancer
  • are older than 50 years of age

While somatic Pilates is generally safe for most people, there are a few risks to consider.

If you have certain medical conditions, such as osteoporosis, joint or ligament issues, or injuries, it’s important to speak with a healthcare professional before starting, as some movements might aggravate these conditions.

Here are three somatic Pilates exercises you can try at home:

1. Pelvic curl

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  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Slowly curl your hips up toward the ceiling, feeling one vertebra in your spine lift up at a time, until your body forms a straight line from shoulders to knees.
  3. Hold for a moment, and then slowly lower back down.

2. Spine stretch forward

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  1. Sit on your buttocks with your arms and legs extended straight in front of you and your feet flexed.
  2. Inhale to lengthen your spine, and as you exhale, slowly reach forward, rounding your back one vertebra at a time. Focus on the stretch in your back and hamstrings as you reach.

3. Saw

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  1. Sit with your legs extended wide and your arms stretched out to the sides.
  2. Inhale to lengthen your spine, and as you exhale, twist your torso to reach your left hand toward the outside of your right foot while keeping your arms long and your back straight.
  3. Slowly return to the center and repeat on the other side.

Somatic Pilates is a mindful practice that combines the principles of somatic awareness with Pilates exercises. It focuses on slow, controlled movements that increase body awareness, improve flexibility, and release tension.

Whether you’re new to exercise or recovering from an injury, somatic Pilates offers a gentle yet effective approach to enhancing body awareness and movement quality.