Somatics 1: Tune in to your Body & enjoy Freedom of Movement

Perform a guided body scan to build awareness and release tension. Lie on your back, relax the pelvis, abdomen, and shoulders, and breathe into a natural, balanced posture.

Arch the back to lengthen the front body and engage deep core muscles, then flatten the waist to activate the core, in six breath-led rounds.

Strengthen the abdominal muscles through coordinated arch and curl movements with breath cues, keeping the pelvis neutral and the back lengthening as you lift and lower.

Explore a back lift variation in somatics, lifting the upper body and leg with mindful breathing to release tension and rebalance sensations along the back and glutes.

Begin with a somatics body scan and deep breathing, then arch and lengthen to engage the deep core, release tension, and rebalance the pelvis.

Guide students through a diagonal arch and curl to lengthen the front body and strengthen the abdominals and obliques, rotate toward the knee with a stable pelvis and relaxed neck.

Flow through the flower sequence to open the shoulders and upper back. Coordinate inhale and exhale as you arch back, lengthen the neck, and drop the knees to the side.

Learn to lengthen the waist and side body through guided side bends, engaging obliques and abdominals with breath for balanced hip and spine mobility.

Begin with a body scan and deep breathing, notice alignment and tension, then move through diagonal arches, the flower, and side bends engaging the abdominals and obliques.

Practice the propeller stretch in sidelying to lengthen the right side, open the ribs and chest, and increase hip flex length through guided rolling and breath.

Move through a guided release that frees thighs, hips, diagonals of the body, and spine, alternating arm directions to roll the shoulders, lift the shoulder blades, and soften the neck.

Alternate hip hitch movements lift the hip toward the ribs while pelvis stays grounded. Maintain a still upper body and breathe to release tension through the sides.

Practice a guided somatic warm-up that builds body awareness through a full body scan, deep breathing, and guided diagonal and side-body stretches to release tension and improve mobility.

Move in a capital X with body weight, aligning right leg, left leg, right arm, and left arm in diagonal reach while breathing, sensing lengthening and shortening along the sides.

Explore inversion and eversion of the feet to connect the feet, knees, hips, back, and shoulders through mindful breathing and a safe, gradual range of motion.

Explore the somatic practice of skiing by connecting feet, ankles, knees, hips, and back through breath, relaxed center, and alternating knee lifts and leg stretches.

Develop body awareness through a guided somatic sequence of deep breathing, a full body scan, and relaxed movements, including hip rotations, an x-shaped release, and gentle foot inversions and eversion.

Practice the steeple twist to release the hip and thigh muscles, shoulders, chest, and spine. Inhale to prepare, exhale to rotate, keep hips still, and notice differences between sides.

Explore a mindful walking sequence that moves through the lower back, pelvis, and hips with breath, releasing tension in the shoulders, face, thighs, and glutes for freer movement.

Perform a seated twist to lengthen the spine, breathe through the turn, release tension, and balance the front, back, and sides on both sides.

Begin with a guided body scan to release tension, balance breath, and restore mobility of the spine, pelvis, hips, and shoulders through the steeple twist and walking movements.

Guide students through a breath-centered body scan to release tension from toes to head, promoting heaviness, relaxation, and freedom of movement.

Develop proprioception and body awareness through guided chair-based spine extension and flexion with full-body breath to reach neutral, aligned posture.

Begin the day with somatic shaking and VU breath to shift from sympathetic stress to parasympathetic calm, activating the axial skeleton and vagus nerve for a positive, energized day.

Begin with somatic shaking and deep breathing to calm the mind and relax the axial skeleton and ribs. Use the voo breath and floor movements for balance and full-body vibration.

Begin with a mindful body scan and deep breathing, then move through spine-lengthening arching and flattening, shoulder and hip work, ending with a calming diagonal stretch and breathing practice.

Guide mindful breathing and a full somatic sequence to release tension, balance the body, engage the deep core muscles, and cultivate awareness throughout the body.

Focuses attention on the body to strengthen the deep core and abdominal muscles through arching and neutral spine work with breath, balancing the two sides.

Focus on the shoulders with a body scan and breath, engaging the deep core, lengthening the back, and releasing tension through guided movements like the flower and steeple twist.

Focus on hip mobility through mindful body scan, breath work, and gentle movements to release tension, lengthen the back, and support the pelvis.

Focus on the body and breath to release tension and increase flexibility through guided moves like the flower, propeller, steeple twist, and seated twists.

Revisit proprioception by guiding breath synchronized spine extension and flexion in a seated posture. Move between neutral alignment and ideal posture with mirror feedback to train body awareness and movement.

Explore how the trauma reflex creates pelvic misalignment and muscle imbalances, and learn techniques such as psoas release, hip circles, and the pelvic clock to restore balanced mobility.