If you’ve read my previous post about what somatic exercise is and why it can be beneficial, you might be wondering what actually happens during a class.
Somatic exercise offers a gentle, body-based approach to working with stress and tension. But what does that look like in practice? What movements will you do? Do you need any special equipment? And what if you’ve never tried anything like this before?
Let’s walk through what you can expect during a somatic exercise class with Emerging Self.
In-Person or Virtual: Which Is Right for You?
Somatic exercise classes can be offered in person or virtually. Neither option is inherently better; it depends on your needs, preferences, and accessibility.
Virtual classes allow you to practice in the comfort of your own space, without the added demands of commuting or traveling. Some people find that practicing at home, or even in bed, helps them feel more comfortable. Having that privacy can make it easier to tune into your body, notice what you’re experiencing, and feel deeply relaxed.
In-person classes offer the opportunity for direct instruction and, when appropriate, optional hands-on guidance.
We’ll consider what works best for you.
What Do You Need for Class?
You don’t need a gym membership or a collection of fancy equipment. Depending on the movements we’ll practice, you may need:
Blankets and pillows for comfort and support
A yoga block or a few books
A wall or chair for balance, when needed
Socks to support certain movements
Not every movement requires every prop. We’ll use what makes sense for your practice.
What Happens During a Class?
Each class lasts approximately 50 minutes and follows a general structure: check-in, rocking movements, releasing movements, and a cool-down.
1. Check-in
We’ll start by checking in with how you’re feeling and what you need from our time together. We’ll also revisit the one or two movements from your previous class that you’ve been practicing between sessions.
We’ll talk briefly about how you’re supporting yourself through everyday essentials like hydration, nutrition, and sleep, as well as review your hopes and goals that we’ve identified together.
2. Rocking movements
We’ll move into gentle rocking exercises to help warm up the body. These movements may originate from the feet, knees, pelvis, or hips.
Rocking is an important part of somatic exercise and provides an opportunity to slow down, notice bodily sensations, and become more aware of how your body responds to movement.
3. Releasing movements
Next, we’ll explore movements designed to support the release of tension and encourage greater ease in the body.
Many of these movements focus on the hips and pelvis. We might explore gentle hip opening, crossing the midline of the body, or lengthening the legs by sliding a foot or heel along the floor. Some sequences focus more specifically on the psoas, a deep muscle involved in mobility.
We may also incorporate jaw movements to help integrate different areas of the body.
Some classes include shorter sequences with a lighter focus on release, while others involve longer sequences dedicated to releasing. We’ll adjust the movements and their duration based on your needs and experience.
Each movement is typically repeated for a few minutes, although we can adjust the timing as needed.
4. Cool-down and integration
We’ll finish with a cool-down that allows you to rest and notice what you’re experiencing. This might involve bringing awareness to different areas of the body, resting in a supported position, or practicing progressive muscle relaxation.
There’s no single right way to finish a class. We’ll choose an approach that fits the movements we’ve practiced and what you need.
Throughout the session, I’ll offer verbal instructions, demonstrations, and reflection prompts to help you notice sensations, compare how different sides of your body feel, and become more aware of your natural breathing.
You won’t be asked to hold your breath, count your breaths, or force your breathing into a particular pattern. The goal is simply to notice your breath without needing to change it.
What If a Movement Feels Difficult?
You don’t have to get every movement right.
Some movements may be unfamiliar, and it can take time to understand where they happen in your body and how they feel. If a movement feels challenging, we can explore a modification or try a different approach.
If we’re meeting in person, I’ll be nearby to observe your movements, offer demonstrations, and provide verbal guidance. If I think hands-on guidance might be helpful, I’ll always explain and ask your permission first. You’re welcome to decline, and hands-on guidance is never required.
During virtual classes, I’ll position myself on screen so you can see demonstrations, and I’ll provide verbal instructions to guide you through the movements.
In either setting, the aim is to find an approach that works for your body without forcing, striving, or pushing through discomfort.
What If I’m New to Somatic Exercise?
Your first few classes are about learning.
The movements may be unfamiliar, and you might find yourself concentrating on what you’re supposed to do or wondering whether you’re doing it correctly. That’s completely normal when you’re trying something new.
With repetition and practice between classes, the movements can begin to feel more familiar. You’ll have more opportunities to notice what’s happening in your body without needing to think through every step.
It can also take time to adjust to the approach itself. Many of us are accustomed to exercise that emphasizes effort, achievement, or pushing toward a particular result. Somatic exercise invites a different experience: slowing down, noticing, and allowing your body to respond in its own way.
You don’t need to achieve a particular sensation or have a specific experience for your practice to be worthwhile. We’ll work at a pace that feels manageable for you.
What Happens After Class?
After the cool-down, I’ll gently guide you back to a seated position. We’ll take a few minutes to reflect on the experience, including anything you noticed or any questions that came up.
I’ll also give you one or two movements to practice between classes. These are intended to be brief, manageable exercises that you can incorporate into your daily routine.
Regular practice helps you become more familiar with the movements and gives you opportunities to connect with your body outside of class.
That’s the general structure of a somatic exercise class with Emerging Self. Although each session follows a similar format, the movements and pacing will vary depending on your needs, experience, and goals.
Somatic exercise isn’t about pushing harder or getting it right. It’s about making space to notice your body, explore movement, and find a little more ease in your everyday life.
Curious about working together?
If you’re looking for a gentle way to slow down and reconnect with your body, somatic exercise classes offer a space to explore mindful movement at your own pace. Learn more about somatic exercise.
