Knowledge
Somatic exercises: what's behind the trend – and what actually holds up.
Somatic has become a buzzword on social media. Behind the term, though, are methods with a long history and very different approaches. An overview, without the hype.
The BodyIQ editorial team · 10 October 2026 · 5 min read
On Instagram and TikTok, somatic exercises promise to shake stress, trauma or weight simply out of your body. It sounds tempting, and it's usually far too simple. Even so, there is something valuable in the term once you look more closely.
What somatic means
Soma is Greek for body. What's meant, though, isn't the body as an object viewed from the outside, but the body as you experience it from within. In the 1970s the philosopher and movement therapist Thomas Hanna coined the term somatics as an umbrella for methods that start exactly there: with your own perception of movement.
Moshé Feldenkrais is counted among the pioneers of these methods. What they share is the idea that tension, posture and movement change when perception changes.
How the terms differ
- Body scan comes from mindfulness-based stress reduction (MBSR), which Jon Kabat-Zinn developed in the late 1970s. You move your attention through your body without moving. The aim is awareness, not change.
- Somatic yoga isn't a protected term. It usually refers to slow, mindful movement sequences, often with elements of yoga, Feldenkrais or Hanna Somatics. What exactly you get depends very much on the teacher.
- Feldenkrais works with small, slow, often unfamiliar movements. You compare what feels easy and what feels hard, and the nervous system learns new possibilities from that. There are group classes (Awareness Through Movement®) and one-to-one lessons (Functional Integration®).
- Somatic Experiencing, by contrast, is a trauma therapy approach developed by Peter Levine. It belongs in therapeutic hands, not in self-help videos.
What somatic exercises can do – and what they can't
Somatic exercises can help you notice tension before it turns into pain, calm your breathing and make movement feel easier again. Many people find them a pleasantly calm way of moving, especially when conventional exercise doesn't feel right at the moment.
They are not, however, a substitute for psychotherapy for trauma, anxiety disorders or depression. And no video can release trauma from your hips. If you want to work through difficult experiences, it's best to look for professional support.
The lesson: the shoulder lesson – 4 minutes
The lesson
The shoulder lesson
4 minSeated- Step 1
Notice
30 secSit on the front edge of a chair. Sense how your shoulders are hanging right now. Is one higher than the other? Does one feel heavier?
- Step 2
Lift and lower
60 secLift your right shoulder a little towards your ear and let it sink slowly back down. Eight times. Make the movement a little lighter each time, not bigger.
- Step 3
Forward and back
60 secMove your right shoulder a little forward and back to the centre, then a little backward and back to the centre again. Eight times. Notice what moves along with it in your chest and back.
- Step 4
A small circle
45 secJoin the directions into a slow circle: forward, up, back, down. A few rounds in each direction. Where does the circle become angular? That's where you can slow down.
- Step 5
Compare
45 secLet both arms hang. How do your two shoulders feel now? Which one seems longer, softer, lighter?
Most people notice a clear difference between the two sides after this short lesson. That is the heart of somatic learning: the nervous system notices an easier way. If you like, repeat the lesson afterwards with your left shoulder.
Frequently asked questions
The FAQ accordion below answers the most common questions about somatic exercises, body scans, somatic yoga and Feldenkrais.
Frequently asked questions
What are somatic exercises?
Somatic exercises are slow, mindful movements that put your own perception at the centre. Rather than strength or stretching, the point is to sense how you move – and in that way to change tension and habits.
What is a body scan?
A body scan is a mindfulness exercise in which you guide your attention through each area of the body in turn, without moving. It comes from the MBSR programme and is often used for relaxation and to help with falling asleep.
Is somatic yoga the same as Feldenkrais?
No. Somatic yoga isn't a clearly defined term and is taught in very different ways. Feldenkrais is a method in its own right, with a training that takes several years. Some somatic yoga classes do, however, use elements of Feldenkrais.
Are somatic exercises suitable for beginners?
Yes. The movements are small and slow, and they need neither strength nor flexibility. The only important thing is to stay within a comfortable range and not to force anything.
Sources
- Hanna T. Somatics: Reawakening the Mind's Control of Movement, Flexibility, and Health. Reading, MA: Addison-Wesley; 1988. en.wikipedia.org
- Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delacorte; 1990. en.wikipedia.org
This article offers orientation and does not replace medical diagnosis or treatment. Feldenkrais is movement education.
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