What Is Somatic Pilates & Its Benefits?

Somatic Pilates blends a traditional Pilates practice with the teachings of an intentional movement theory called “somatics.” This hybrid approach downplays the importance of form, strength and flexibility — in other words, all the things you think about when you hear the word “Pilates.” Somatic Pilates focuses on body awareness and mindful connection instead.

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What makes somatic Pilates so good for you? Exercise physiologist David Creel, PhD, explains.

Somatic Pilates exercises

Somatics has only existed since the mid-1970’s. But the underlying concept is much older.

“A somatic Pilates class may move slower than a standard class,” Dr. Creel says. “But slow doesn’t mean easy. Talk to your provider before starting a new exercise routine.”

Here are five sample exercises to get you started. While doing them, quiet your mind and notice your breathing. If your thoughts wander, gently redirect them. Concentrate on where your energy comes from and where it’s going. Does it feel blocked? If you feel tense or tight, focus your mind and breath on relaxing the affected area.

1. Single leg stretch

A person brings their knee up toward their chest while lying on a mat — Single leg stretch.

This exercise is great for your abdominal muscles.

Lay on your back with your legs about hip-width apart.
Slowly lift your upper body and legs while keeping your glutes (butt) and lower back connected with the mat.
Bring your right knee to your chest and hold it there for as long as you can, taking deep, even breaths through the stretch.
Slowly release your leg and allow your core, neck and shoulder muscles to relax.
Re-engage your core and repeat the single leg stretch with your left leg. Switch back and forth as many times as feels comfortable, making sure to breathe evenly and relax in between each stretch.

If you have issues with neck pain, place your hands behind your head for extra support.

2. Superman

A person lays on their stomach and stretches their arms and legs upward — Superman stretch.

Doing this exercise may not give you abs like the kid from Krypton. But it will strengthen your core and improve your posture!

Lay on your stomach with your legs hip-width apart and arms extended over your head as if you’re flying like Superman.
Slowly raise your arms, legs, chest, neck and head off the mat. Breathe slowly and deeply as you hold this position as long as you comfortably can.
Slowly bring your limbs and head back into contact with the mat. Repeat the stretch as many times as you like.

You can modify this exercise by:

Touching a wall in front of or beside you for support
Only lifting one leg and one arm at a time (choose the opposite arm and leg for better balance)
Lifting only your arms or only your legs
Placing your arms by your side or bending your elbows so your hands are closer to your head and shoulders, like you’re doing a pushup

3. Bird dog

A person uses one hand and one knee to support themselves while lifting the opposite arm and leg — Bird dog stretch.

You need good core strength to maintain your balance. (Don’t be surprised if you start off a bit wobbly!)

Go onto all fours, so your body looks like a tabletop.
Slowly lift your right arm and left leg, extending them straight out in front of and behind you.
Take deep, even breaths while holding this position. When you’re ready, bring your right arm and left leg back onto the mat.
Do the same stretch but raise your left arm and right leg instead. Switch back and forth as many times as you like.

This exercise can be modified in several ways:

If you have poor balance or weak core muscles, focus on each arm and leg at a time. A three-legged table is sturdier than a two-legged one!
If getting on the floor is a struggle, you can do a modified bird dog by leaning on a table. But only do so with a sturdy piece of furniture and — if you’re concerned about your balance — a buddy nearby.
If you want to make this exercise more challenging, wear wrist and ankle weights.

4. Rolling like a ball

Laying on their back, a person tucks their knees to their face and wraps their hands around their shins — Rolling like a ball stretch.

This is one of those exercises that looks a lot easier than it actually is.

Sit on your mat.
Balancing on your tailbone (sacrum), bend your knees and bring your legs up to your chest. Your legs should be about hip-width apart, and your ankles touching. Your hands should be holding your ankles (harder) or your shins (easier).
Hold this stationary ball position for as long as you can. Remember to breathe!
When you’re ready, let gravity do its thing! Staying in your ball shape, let yourself roll onto your back. Your spine should stay curved enough that your head and neck don’t touch your mat.
Use your own momentum to return to your original ball position. Roll back as many times as you want.

You can modify this pose if you need a bit more support.

While balancing on your sacrum, let your toes lightly touch the mat for better balance.
If your momentum isn’t particularly … momentous, end the rolling process by straightening one leg and wrapping your hands around the one that’s bent. Use the extra leverage to raise yourself back up.

5. Wall roll down

Leaning against a wall, a person bends down to the floor until their hands are touching it, standing on tiptoe — Wall roll down stretch.

You don’t even need a mat to do this exercise!

Stand with your back against the wall and shoulders relaxed. Your heels should be a few inches from the wall.
Imagine you’re trying to push your belly button into your spine. When the muscles in your trunk are nice and tight, your core’s engaged. Keep breathing as you tense the muscles.
Allow your head to drop and, vertebra by vertebra, let the rest of your body follow. When you’re done rolling your body forward, your arms will be dangling near the floor and your glutes (butt) will be the only thing still connected to the wall.
Hold this stretch. Don’t forget to breathe and remember to keep those core muscles tight!
When you’re ready, slowly roll back up the wall. And we mean slowly. Moving too fast could make you lightheaded.

If this stretch is too intense, modify it by rolling a little less.

Skip this exercise if you have balance issues, glaucoma or POTS.

Somatic Pilates benefits

Somatic Pilates may not be as results-oriented as regular Pilates. But Dr. Creel says it can still make a positive impact on your overall health. A somatic Pilates practice can:

Improve strength, balance and flexibility. Fitness isn’t the primary goal of somatic Pilates. But it may still be the result! These exercises can boost your mobility, reflexes and coordination.
Build body awareness. Somatic Pilates hones our proprioceptive skills. Proprioception is how we know where our body is, how it moves and how much force we need to make it move.
May help physical healing. Joseph Pilates created Pilates to help dancers safely recover from injuries. Luckily, you don’t need to have a groovy bone in your body to reap those benefits.
May ease chronic pain. Pilates can help address musculoskeletal issues like back pain. That’s because strengthening your core (trunk) can improve posture and reduce stress on your spine.
Promote mental health. Integrating mindfulness and intentional movement into your daily life can boost your “happy hormones,” easing depression, anxiety, stress and more.
May boost your social life. Your somatic Pilates practice is all about you. But going to classes regularly is a great opportunity to get out there and meet new people.

Final thoughts

Somatic Pilates may be peaceful. But it can still be challenging.

“Pay attention to the difficulty level of the class,” Dr. Creel advises. “Somatic Pilates may be lower intensity, but it’s still strength training. Start with an instructor to ensure you’re doing things safely.”

Dr. Creel recommends choosing someone certified by the American College of Sports Medicine or the American Council of Exercise.

If you have injuries or medical conditions, confirm the instructor has the knowledge and experience to teach you. That will give you peace of mind as you start your mindful movement practice.