Yoga Somatic Therapy: More Than Just Stretching
The body is the one that records the score, but yoga somatic therapy is one that teaches it to recover.
I can recall the time when I found out about yoga somatic therapy. I found this potent combination of ancient wisdom and modern neuroscience after years of experiencing a lack of connection with my body, and finding myself in a loop of anxiety. It was not another yoga lesson or therapy, but rather a groundbreaking way of healing that at last touched upon how trauma, stress and emotion not only reside in our minds, but also in our very muscles, tissues, and nervous systems.
My experience with yoga somatic therapy has changed my attitude towards my body and made me realize that we can only heal when we listen to what our bodies have been trying to communicate to us. In case you have used traditional talk therapy or yoga and have not achieved the relief that you are seeking, this alternative method may be precisely what you need to finally get what has been holding you back.
So, What is Yoga Somatic Therapy?
The first time I heard the name of yoga somatic therapy I was puzzled. Was it yoga? Was it therapy? Was it some new age trend? It is in fact a strong synthesis of both worlds, as I learned, a body-centered practice that integrates the teachings of yogic methods with the teachings of somatic psychology, treating trauma and stress held in the body.
Yoga therapy can be defined as the professional application of yoga concepts to enhance health and well-being within a therapeutic relationship. In yoga therapy, unlike in ordinary yoga classes where everyone practices according to the same order, you are personally assessed, and goals are designed to accommodate your unique needs and requirements. It is not about mastering poses; it is about applying yoga as a healing practice towards a particular physical or mental issue.
Somatic therapy, in contrast, deals with the relationship of brain, mind and behavior with body awareness. The term somatic just means the word body and the application is based on the principle that trauma and stress become trapped in the body . Developed by professionals, such as Peter Levine, somatic experiencing deals with the way our nervous system reacts to stress and trauma.
These methods together form yoga somatic therapy- an effective form of therapy that assists in deactivation of stored trauma and also in building mindful relationship with body. It is not always possible to think our way out of traumatic events, and sometimes must engage the body in the process of healing.
The Science of the Body: How Yoga Somatic Therapy Works.
Why is yoga somatic therapy so unlike the conventional talk therapy? It is all reduced to its bottom-up attitude to trauma processing and nervous system regulation.
In contrast to cognitive therapies which aim at modifying thoughts (so-called top-down approach), yoga somatic therapy begins with physical sensations and moves up to cognitive insight. This is important since trauma does not simply reside in the brain in the form of memories but exists in the body in the form of tension, tight breathing, and dysregulation of the nervous system.
Usually, our body defensive responses do not have a natural completion when we suffer trauma or chronic stress. Or we may even become frozen rather than fighting or running away and leave this trapped survival energy stagnant within our nervous system. Somatic therapy in yoga assists in the safe discharge of this stagnant energy and restore the nervous system into balance.
The treatment aims at modifying interoceptive (visceral) and proprioceptive (musculoskeletal) experience related to traumatic experiences. Through learning to endure these inner feelings in small, easily manageable portions and building awareness of these inner feelings, we will in effect be able to renegotiate our trauma response without the need to experience the traumatic event as a whole.
The most important Techniques and principles of Yoga Somatic Therapy.
I have studied and applied a myriad of potent techniques that can help in healing based on my experience journey with yoga somatic therapy:
Forming Somatic Consciousness.
The underlying practice is the ability to nonjudgmentally pay mindful attention to the bodily experience. My therapist would help me observe what I experienced, such as tingling, warmth, tension, numbness, with descriptive words, such as hot, cold, sharp, or dull, instead of calling my feelings good or bad. It is such a simple act of noticing that makes a difference and brings into awareness unconscious patterns of holding.
Grounding
Our capacity to experience ourselves as embodied is called grounding introduced by Alexander Lowen. This means touching the body, touching your feet on the ground, and soothing the nerves. This in my practice often resulted in simple standing poses where I concentrated on the relationship between my feet and the floor which made me feel more present and secure.
Titration and Pendulation
Titration concerns the work with little distress in steps, whereas pendulation is the natural swing between the states of being aroused and calm in nature. This game changer brought about the difference in my life–rather than getting overwhelmed with traumatic contents I learned to reach into it a few seconds and be able to get back to a resourced position, and with time I was able to hold more capacity to be with the difficult sensations.
Resourcing
Resources are something that contributes to the feeling of resistance and security, people, physical locations, memories, internal qualities that create a feeling of calmness and peace . My therapist also helped me discover the various sources of resources I could get in case I felt triggered, which formed a safety net that enabled me to do a more profound work.
Sequencing
This is the innate release and discharge of somatic tension which in most cases travels through the body in series or waves. I may experience tension traveling out of my belly to chest and into my throat, which may be discharged through tears or shaky muscles or deeper inhalation. This natural process enables the body to achieve defensive reactions which were cut short in case of traumatic experiences.
Table: Major Concepts of Somatic Therapy and their Advantages.
Concept What It Is How It Helps
How It Helps | ||
|---|---|---|
| Grounding | Feeling embodied and connected to the earth | Calms nervous system, increases present-moment awareness |
| Titration | Working with small amounts of distress | Prevents overwhelm, allows gradual processing of traumatic material |
| Resourcing | Identifying internal and external sources of safety | Creates foundation for healing, provides stability during difficult work |
| Sequencing | Natural movement and release of tension through the body | Allows completion of interrupted defensive responses, releases stored trauma |
What Does the Research Say? Yoga Somatic Therapy has Evidence.
My initial thought of yoga somatic therapy was very doubtful, so was it an effective treatment or one of those wellness trends? To my amazement, there is ample evidence about its effectiveness in different disorders.
In a 2021 scoping review of Somatic Experiencing(r) (an important part of yoga somatic therapy), some early data on positive changes in symptoms related to PTSD was found. There was also a suggestion in the review that somatic methods have a positive influence on affective as well as somatic symptoms and well-being measures in traumatized and non-traumatized samples.
The other research was aimed at somatic yoga and meditation in cancer survivors with peripheral neuropathy (CIPN) caused by chemotherapy. The eight-week intervention that involved two sessions a week led to significant increases in flexibility, balance and fall risk among participants. They also stated that they felt relaxed and able to generalize to daily life- something that I felt when I practiced.
According to research on yoga therapy, it is beneficial especially in:
Back and neck pain: There are several randomized controlled trials that show decreased pain and disability.
Fibromyalgia: Substantial positive change in the symptoms and the coping with pain.
Mental health:Same benefits are found in medication against depressive disorders and combination therapy is better as compared to medication.
Immune activity: Decrease of inflammatory indicators of a variety of diseases.
Stress management: Yoga reduces the stress-related physiological indicators which is attributed to regulating the sympathetic nervous system and adrenal system.
This accumulating knowledge made me realize that I was not only adopting another fashionable form of wellness but also a proven form of therapeutic practice that had been shown to have its advantages to the mental and physical well-being.
My Personal experience: A Yoga Somatic Therapy Case Study.
The revelation in my yoga somatic therapy was the time I used it on the memory of a car accident that made me have a permanent felt tension of the neck and anxiety of driving. The conventional talk therapy enabled me to conceptualize the trauma but the body responded with panic whenever I went onto the highway.
My yoga somatic therapist did not direct me to retell the story, but to start perceiving the sensations in my body whenever I momentarily touched upon the memory. I detected instant strain in my shoulders, tightness in my breathing, and warmth in my face–my system was reliving the blow.
Rather than working on pushing through these feelings, my therapist made me “pendulate” between being aware of the tightness and then going back to becoming aware of my feet on the floor, the supportive surface I was sitting on and the flowing of my breath when I was not aroused. This back and forward motion between resource and tension is what titration is all about.
Little by little, after more practice, I was impelled to take a little step, to turn my head, a kind of guarding gesture my body had not been able to make during the real accident. The shoulders started trembling and then letting go, as I consciously went with this movement. I drew a deeper breath than I had not been able to make in months. I was not re-traumatized, but I was finishing a defensive reaction, which I had broken off in the accident.
More than eight weeks of practice:
My levels of anxiety dropped to 3/10 down to 8/10.
Functional movement tests showed 40 percent improvement in my neck flexibility.
My first experience in two years I was able to drive on the highway without panicking.
These were more than physical and behavioral changes, there was a primary shift in my attitude towards my body. I started to view it as a source of knowledge and strength instead of a cause of symptoms and inhibition.
Frequently Asked questions pertaining to Yoga Somatic Therapy.
What is the difference between yoga somatic therapy and regular yoga class?
During the typical yoga class, the teacher leads a pre-developed series to a group. During yoga somatic therapy, the sessions will usually be a one-on-one which will start with a thorough examination of your posture, movement patterns, and particular concerns. Then the therapist develops a personal program regarding your special needs and objectives. It is not an issue about mastering poses but applying certain methods to reach the therapeutic objectives.
What are the conditions which can be assisted with the help of yoga somatic therapy?
Yoga somatic therapy is quite extensive in its application and can assist individuals experiencing many issues such as postural, chronic pain, overuse injuries, movement dysfunction, stress, anxiety, depression, sleep, symptoms of nervous system dysregulation . It works especially well in trauma and PTSD since it deals with the storage of traumatic experiences in the body.
Does yoga somatic therapy have any scientific proof?
Yes! Its effectiveness is being supported by increasing research. It has been demonstrated to have a positive impact on PTSD symptoms, chronic pain, and balance and flexibility, as well as diverse mental health issues. An overview of literature in 2021 reported initial results of the beneficial effect of somatic therapy on both traumatized and non-traumatized samples .
What is the appearance of an average yoga somatic therapy treatment?
The sessions have a duration of 60-minute sessions and can be accompanied by individualized yoga positions, breathing exercises, somatic awareness, meditations, and guided imagery. You will also spend time talking about your progress and what you want to achieve unlike in regular classes of yoga, and you will also be given individual practices at home to help you continue in between.
Should I be flexible or be experienced in yoga?
Not at all! Yoga somatic therapy finds you at the point of where you are. The poses are shaped to your existing capabilities and the emphasis is made on creating body awareness and nervous system control as opposed to accomplishing a particular pose. Most individuals start with great physical impairments- the therapy is modeled to operate with whatever move ability you possess.
What is the time period to realise results?
This differs with the person and his or her issues. Others see improvements after only one session, and in more complicated situations, they will require months of regular practice. In research studies, considerable changes have been registered in programs between 8-12 weeks. Depending on your case, your therapist can put you into a better position on what to expect.
Karamayr: Living the Wholeness of Yoga Somatic Therapy.
The process of learning yoga somatic therapy is still ongoing, and every time I engage in it, more and more aspects of the relationship between my body, mind, and spirit are being revealed. What was originally a frantic attempt to find an escape to anxiety and physical tension, has become a permanent routine of connecting with my body and trusting its intuition.
It is not only the decreased number of symptoms, but the deeper feeling of integration and no longer perceiving my body as disconnected to my emotional and psychological health. My personal experience with the practices of somatic awareness, mindful movement, and breath work have revealed to me that my body is not merely a vessel that holds my mind, but is a vital component of healing, maturation, and sustainability.
Some advice that I would suggest to you, should you be considering yoga somatic therapy is to take it with an open mind and patience. It may not always be a straight line but it will eventually lead us to a primary fact: our bodies have been trying to tell us stories and it takes us time to listen.