The dishes are piled up, the bills are overdue, and you’re stewing over a spat with your partner. Your phone’s pinging nonstop: texts, headlines, spam. You haven’t exercised in days, and you don’t know when you’ll next have time.

Many of us feel the weight of everyday overwhelm. But if we try to overhaul our lives all at once — relationships, finances, and spiritual outlook — we’re likely to end up feeling even more defeated and distant from the relief we’re seeking. Then we blame ourselves.

“When our results fall short of our expectations, the inner critic finds an opening and steps on stage,” writes behavior scientist BJ Fogg, PhD, in Tiny Habits: The Small Changes That Change Everything.

The problem isn’t our desire for change; it’s the scale of change we’re pursuing. Fogg’s book shows readers, step by step, how to get around that impasse and improve their lives by focusing on tiny changes.

“You could scold yourself down the path of change,” writes Fogg, who founded Stanford University’s Behavior Design Lab. “Or you could make your life easier. You could start tiny.”

Taking small, intentional actions reminds us that we still have some agency and control, an important antidote to overwhelm.

“It boosts your mental health. It boosts how you’re able to show up and provide for other people,” explains home-organizing expert Shira Gill, ­author of LifeStyled: Your Guide to a More Organized and Intentional Life.

The next time you feel bogged down, try one of these strategies. Each can remind you there is something positive you can do in the moment, no matter how helpless you might feel.

As Fogg notes, “Feeling successful offers an antidote to the go-big-or-go-home culture, and a new lens through which to see yourself.”

See Angela’s Top 3 Takeaways

As I bring my hands to my heart center, I take a long, deep breath and look at everyone who chose to join my class. I exhale and bow my head forward as a gesture of gratitude for each person in attendance.

It’s the summer of 2010. I’m teaching one of my first yoga classes — sharing space, breath, and energy with the wonderful people in the room — when it suddenly hits me how much yoga hasn’t just changed my body; it’s changed my life. Through yoga, I’ve built muscle, yes, but I’ve also forged a stronger connection with myself, the people I love, and a wider community.

It has taken a lot to get here.

A Desire for Control

When my career in human resources began, it accelerated quickly. By 2002, I was traveling a lot, often sharing devastating news that changed people’s lives. Holding on to information, such as who was getting let go or who wouldn’t receive a bonus, was often mentally and emotionally taxing. It was also something I couldn’t control.

What I believed I could control in my life was food. I loved having unequivocal authority over what I ate, when I ate, and how much I ate. I spent many hours brainstorming the most satisfying or indulgent meal that would give me comfort, satiation, and satisfaction.

I also had my eating buddies. These were people I met up with to gorge on food at restaurants or in my home. We would order a smorgasbord of nine or 10 things and devour it all, even if it took us three hours. Even if we were already full.

It was an odd contradiction. At the time, I thought I had control over food, but it’s now clear that food had control over me.

I thought I had control over food, but it’s now clear that food had control over me.

After one of these sessions, in 2003, one of my eating buddies mentioned that she was considering gastric bypass surgery. She decided not to attend the presurgery consultation and asked me to fill in and report back. She eventually determined she wasn’t interested, but I certainly was.

Around that time, I’d noticed that my lifestyle choices were affecting my toddler son and 8-year-old daughter. It wasn’t just that they were learning from my bad habits; my daughter was also “working” for me, grabbing bottles, toys, or diapers so I wouldn’t have to move from my favorite spot on the couch.

I thought about how I’d like to take them to the beach and be more involved in their fun, rather than relax in one spot. I wanted us to live life to the fullest — jump in the ocean, play catch, and things like that. If I wanted to participate with my kids, I had to lead a healthier life.

The surgery would help me create a better relationship with food and encourage more movement and activity. In addition to weight loss, gastric bypass surgery has been associated with reduced food cravings and food noise — intrusive thoughts about food. I was confident this would all help me kick-start a healthier lifestyle.

No Sweat … Yet!

I had surgery on April 7, 2004. Gastric bypass surgery is generally safe, but it’s a major procedure. It takes weeks to months before you can reintroduce certain foods and fully engage in higher levels of activity.

After the procedure, my stomach could only hold a small amount of anything. I started with liquids, slowly working up to small portions of healthy food. As I introduced foods back into my diet, I documented how things made me feel: Protein shakes made with water or warmed into a soup, finely ground beef, and raw tomatoes were great. Chicken, anything creamy, and cooked tomatoes (at first), were not.

I was rigorous about making sure I had enough water, protein, and other nutrients in my diet, and I didn’t experience too many cravings — though I longed for Fritos from time to time. But after my surgery, I enjoyed treats only on special occasions and in moderation.

I had a tremendous amount of support from my family, friends, and coworkers who kept me on track and accountable. I would get my Fritos, but I limited myself to eight per day if I had them, and then the little bag was stapled shut and returned to my colleague’s locked desk drawer.

Over time, I found that the food noise had quieted, and I was feeling more present in my life. I had more energy each day. So, the next change was embracing movement. I was ready to get active, but I didn’t want to sweat, and I didn’t want to exercise outside. It sounds a bit dramatic, but who wants to get all sticky and stinky and wash their hair twice a day?

When I saw an ad for a free yoga class, it seemed perfect. At the class, I was certain I looked like a jerky marionette puppet, trying to follow along as the teacher guided us from one beautiful shape to another. Afterward, she smiled at me and said, “You did really well, but you might want to try our beginners’ class.”

I did just that, and I noticed that I felt more relaxed, connected, and peaceful after practicing yoga. I also didn’t sweat — yet.

Then, just like my career, my passion for yoga took off. I practiced nearly every day. I had found a space that welcomed me in all facets and forms, and I was stronger and more present — not just in the studio but in my relationships as well. I even started embracing the sweat when it came because I believed it meant I was doing something right.

While my husband was at the gym, my son would often join me in class, sleeping with an eye mask until it was time for the “fun” poses, like standing on your head. My daughter took belly dance classes offered at the studio. The family dynamic that I’d dreamed of was coming to fruition.

Changing Poses

In early 2010, I left my job to take a six-month yoga teacher training course. I intended to return to work after completing the course, but before I graduated, I was offered a teaching opportunity at the first studio I practiced in. I committed to my passion and was teaching my own classes by July. My lifestyle had changed; working a high-pressure corporate job no longer aligned with the healing I wanted to bring to the world.

That August, I went to a yoga audition at Life Time. I was one of the least experienced people there, but I laid it all on the line. My story and teaching skills resonated with the group — and that’s where the next chapter began.

So many amazing things have happened since I was hired at Life Time. In addition to doing work I love, I’ve become codirector of Life Time’s BIPOC Network and part of the Inclusion Core Council. It means a lot to know that I’m helping ensure the company and its programming are as inclusive as possible. Outside of Life Time, I’ve taught yoga at facilities across the country, led classes for iconic brands, like Under Armour, and given lectures at universities and yoga companies.

Today, I’m 51, feeling better than ever, and enjoying my years of glitter. Without food noise occupying most of my brain space, I’ve been able to participate more fully in my life and relationships. I’ve embraced my new nickname, GrAngela, as I focus on being an amazing grandma. And the best part is that the important things remain constant, like my quirkiness, belly laughs, and love for my family.

My yoga and gastric bypass surgery journey has taken my life in a beautiful direction that allows me to share my love of movement and my story. Moving forward, I expect to continue creating spaces where people from all walks of life feel welcome, seen, and empowered. Spaces where they know they’ll receive support, advocacy, and healing.

And these days, when I go to the beach with my family, you’d better believe I’m playing with the kids and getting in the water!

Angela’s Top 3 Takeaways

1. Keep up with your screenings. People can be healthy at every size, but it’s important to keep on top of your health. Before surgery, I had never really explored my challenges with weight, and I’m grateful there were no bigger health issues going on — like diabetes or heart failure.
2. Create your own lifestyle. You get to decide what your healthy lifestyle looks like. Explore what type of movement brings you joy and don’t worry about what anyone else is doing. Put achievable boundaries around treats. Maybe you only indulge in cake when it’s an actual birthday, or you limit drinking to special occasions.
3. Get ready for forever. Living in a new, healthier way has no end point. You will face challenges along the way, be it with eating, your mindset, or your motivation, but the key is that you wake up the next day and try to be better.

On-demand fitness classes offer the freedom to stay active on your own terms, whether you’re traveling, short on time, or simply prefer to exercise in your own space. Each week in the Life Time app, you’ll find new classes — led by some of Life Time’s top instructors — that are aimed at helping you build strength, elevate your cardio, recover, and more.

“Our classes range in both area of focus and time, with options spanning from 10 to 45 minutes, so you can decide what your body needs on a given day,” says Jayme Zylstra, executive producer of digital programming, as well as a fitness instructor for Life Time. “You can stack shorter classes together or choose a warm-up or cool-down video to do before or after your workout. There’s really something for everyone, and you can take your favorite classes with you wherever you go.”

For inspiration to get started, we asked Zylstra to suggest a few classes that are good for people at all fitness levels to try.

1. MAXOUT Upper Body With Mary

Category: Strength
Length: 30 minutes
Equipment needed: Medium and heavy dumbbells

Organized in challenging blocks of exercise, this class is designed to strengthen your core, back, chest, shoulders, biceps, and triceps.

Take the class in the app: “Strength Classes”

5. ARORA Strength With Jayme

Category: Active aging
Length: 15 minutes
Equipment needed: Chair

This class combines functional training and neuroplasticity drills to improve strength and cognitive health. The exercises are performed from a chair.

Take the class in the app: “Cardio Classes”

As the years pass, it can be challenging to move your body regularly or in the ways you once did. Yoga is a gentle, yet effective, practice that gets you moving, while also helping to maintain mobility and improve flexibility, strength, and balance — in addition to its other holistic advantages.

“Yoga offers several benefits for healthy aging,” says Rachel MacCarreall, certified yoga instructor at Life Time in Commerce Township, Mich. “Not only does it promote physical well-being, but it also helps boost your mental and emotional health.

“Working on your flexibility, strength, and balance can reduce the risk of falls and enhance mobility,” she continues. “Yoga also supports joint health and can alleviate chronic pain, which is a common issue as we age. On a mental level, it reduces stress and anxiety through mindful breathing and meditation, and a regular practice can help improve sleep quality and boost cognitive function.”

Establishing a regular yoga practice can be as easy as adding one yoga class to your routine each week. At Life Time, ARORA Gentle Yoga is a fully guided class featuring basic yoga moves focusing on stretching, simple movement patterns, and joint range of motion throughout the body. As you move through the class, you’ll be challenged to memorize these movement patterns, which helps stimulate and foster cognitive function.

“ARORA Gentle Yoga is a slow-paced practice that includes breathwork, strength work, and yoga postures, both standing and seated,” says Lisa Gray, certified yoga instructor at Life Time in Beaverton, Ore. “All experience levels and ages are welcome, and this class is especially great for beginners or those who are nursing injuries. I love the pace and gentleness of this practice — anyone can do it — and you’ll leave with a sense of well-being, accomplishment, and self-confidence.”

Here, MacCarreall and Gray demonstrate several yoga moves you can expect to see in an ARORA Gentle Yoga class.

1. Child’s Pose

“We often start class in this pose,” says MacCarreall. “It gently stretches the back, hips, and thighs while helping to calm the nervous system and get you ready for your practice.”

• Start on your hands and knees in a tabletop position. Spread your knees to the edges of the mat and bring your big toes to touch, if possible. Your knees can stay closer together if you prefer.
• Lower down onto your forearms as you sink your bottom back toward your feet. Optional: Place a bolster or towel under or behind your knees if needed (as shown in the video above).
• Stretch your arms toward the front of the mat with just your palms touching the mat. Your head can hover above the mat, or rest on your arms or mat.
• Hold as directed by your instructor.

2. Standing Forward Fold Pose

“This simple, yet effective, pose provides a deep stretch for your hamstrings, calves, and lower back,” says Gray.

• Start with your feet hip-distance apart. Inhale and reach your arms overhead, then start to fold forward from your hips as you exhale. Your hamstrings might feel a little tight, so you can experiment with bending the knees a little, if needed. Let your hands either rest on your legs or hold your opposite elbow in each hand.
• Try to relax your shoulders and neck as you let your head hang.
• Hold for three to five breaths then slowly roll up.

3. Warrior I

“This powerful standing pose helps build strength, stability, and flexibility,” says MacCarreall. “We include it in our sequence to open the hips, strengthen the legs and core, and stretch the chest.”

• Starting at the front of your mat with your hands on your hips, keep your right foot forward and step your left foot back to a wide comfortable stance. Your back foot should be at a 45-degree angle with your heel on the mat.
• Lunge into your right leg with your right knee over the right heel or behind it.
• Raise your arms straight to the sky with your palms facing one another. Optional modification: Bend your arms at your elbows to take cactus arms or keep your hands on hips (as shown in the video).
• Hold as directed by your instructor.
• Step forward and then repeat on the opposite side.

4. Triangle Pose

“This fundamental pose stretches and strengthens throughout the body, especially the legs, hips, and spine,” says Gray.

• Start at the front of your mat and take a big step back with your left foot so your right foot is facing forward, and your left foot is open to about 90 degrees (Warrior II pose).
• Keep both legs straight and bring your arms out to the side.
• Drop your right arm down toward your right knee or shin, allowing your right arm to hover. On your next inhale, reach up actively through your left arm.
• Hold for three to five breaths. Then, using strength from your core and hips, lift to stand.
• Repeat on the opposite side.

5. Side Angle Pose

“Side angle pose engages the entire body and helps improve balance and coordination,” says Gray.

• Start at the front of the mat and take a big step back with your left foot so your right foot is facing forward and your left foot is open to about 90 degrees (Warrior II pose).
• From here, start to bend into your right knee while moving your arms out to the side.
• Bring your right elbow down to your right thigh and lift through your right shoulder.
• Reach your left arm up toward the ceiling while keeping your chin tucked in toward your chest. You can gaze sideways or slightly up.
• Try to keep balancing while you push forward with your right knee and while your left hip draws back.
• Hold for five breaths. Then, on an inhale, stand back up and repeat on the other side.

6. Tree Pose

“This pose, named after the stability and rootedness of a tree, is a wonderful posture for enhancing balance, especially in the hips, legs, and ankles,” says MacCarreall.

If balancing on one leg is new to you or something you find challenging, stand near a wall before you begin with the option to use it for balance (as shown in the video above).

• Start by standing with your feet together and your hands on your hips or with one hand on the wall.
• Put your weight into your right leg and open your left knee up to the side. Start with your left toes on the ground and decide if you’d like to place the bottom of your left foot on the inside of your right leg or at your ankle or calf. The higher you bring your left foot, the more challenging this is for your balance.
• You can choose to bring palms to heart center or add in your arms as tree branches.
• If you’re holding the wall, progress and challenge your balance by trying to bring just one finger to the wall while you’re in tree pose, remove your finger from the wall, and then place it back.
• Hold for three to five breaths and repeat on the other side.

7. Seated Butterfly Pose

“This gentle, seated posture stretches the inner thighs and hips,” says Gray. “It’s especially beneficial for improving mobility and opening up the hips.”

• Sit up straight on your mat with both legs in front of you. Bring the soles of your feet together with your knees bent and pointing outward. It may be easier to bring one in first, then the other to meet it. Make sure you are sitting upright with your head above your spine.
• Bring your heels as close to your body as you can. Hold on to your ankles and pull your feet toward your pelvis. Get them as close as possible, but don’t force the position beyond your comfort. (Even though this is called butterfly pose, do not flap your legs, as that motion can dislocate your joint connecting your leg to your pelvis.)
• Lean forward and make sure your back stays straight. You can use your elbows to push gently on your thighs for a deeper stretch.
• Hold for three to five breaths, then slowly raise up.

8. Reclined Pigeon Pose

“This restorative pose targets the hips, glutes, and lower back,” says Gray. “Performed lying down, it’s a gentler variation of the traditional pigeon pose.”

• Start by lying on your back with your knees bent and the soles of your feet on the ground. Optional: Place a block under your head if that feels comfortable for you (as shown in the video).
• Bring your right knee toward your chest, flex your foot, and cross your right ankle over your raised left knee. (Feel free to stay here if you feel a good stretch in the hips.)
• Take the stretch deeper by threading your right arm between your legs and clasping your hands behind either your left shin or the back of your hamstring.
• Keep your head and back flat on the floor.
• Draw your left shin toward your body while pressing your right knee away from you. Keep your foot flexed to protect your knee.
• Relax your shoulders, unclench your jaw, and breathe deeply; hold the pose for five breaths.
• Release you grip and return your feet to the mat; repeat on the other side.

9. Savasana

“Often called corpse pose, savasana is how we end our class in ARORA Gentle yoga,” says Gray. “This pose allows your body and mind time to process what has happened during a yoga class, helping you wind down and relax.”

• Lie on your back on your mat.
• Separate your legs. Let go of holding your legs straight so that your feet can fall open to either side.
• Bring your arms alongside your body but keep them slightly separated from your torso. Turn your palms to face upwards but don’t try to keep them open. Let the fingers curl in and relax. Tuck your shoulder blades together for support.
• Once you have set up your limbs, release any effort from holding them in position. Relax your whole body, including your face. Let your body feel heavy.
• Let your breathing occur naturally. If your mind wanders, you can bring your attention to your breath but try to just notice it, not deepen it.
• Stay for a minimum of five to 10 minutes. If you are practicing at home, set an alarm so that you are not compelled to keep checking the time.

Have you ever spent countless hours in front of your computer forgetting to eat, drink, stretch, or go to the bathroom? Or zoned out during a stressful conversation? Or opened TikTok to scroll for a minute — and been shocked when an hour had passed?

These are all mild forms of dissociation, explains trauma therapist Jane McCampbell, MA, LMFT, CPCC, RMFT. Loosely defined, dissociation means leaving your body behind while your mind goes elsewhere. “All of us dissociate to a certain extent,” she says.

In its mildest form, dissociation (sometimes called disembodiment) can help us manage and minimize stress, including the stress of boredom. But during extreme, traumatic events — such as accidents, injury, and sudden loss — we can experience more significant detachment. And later on, we may have trouble reconnecting with our bodies and emotions even when we really want to.

Complicating matters, we live in a culture that tends to prioritize the intelligence of the head over that of the body. Many of us spend our days hunched over screens, commuting in cars, glued to our phones — barely noticing our bodies at all. “Our culture takes that to be the normal state,” says renowned embodiment practitioner Philip Shepherd.

Psychologist and relationship expert Michaela Boehm, author of The Wild Woman’s Way: Reconnect to Your Body’s Wisdom, describes the journey of embodiment as “the process of becoming alive to the signals of our bodies.”

“Thriving means we are connected with all the faculties of our body,” she says, “including pleasure, including aliveness, vitality, extra energy.

“Our regulated systems benefit as well, such as our heartbeat and blood pressure. We move away from being reactive to ­being responsive.”

The benefits of being more in sync with our bodies’ needs are legion. Yet for many of us, this remains a challenge.

Whether we disconnect because of day-to-day stressors or more deep-seated issues, like posttraumatic stress disorder (PTSD), the result is often the same: We’re missing out on the full range of sensation, emotion, and experience that’s available to us as humans.

Yet no matter how distant from ourselves we might become, embodiment experts believe it is possible to find our way back to our bodies, one small step at a time.

Why We Leave

There are many reasons we disconnect from our cor­poreal selves. For starters, relentless ads, social media posts, and narratives about “ideal” bodies can leave us feeling that our own bodies don’t measure up.

“The cultural mirrors all around us are constantly telling us, in both obvious and covert ways, that there is a right way to have a body — and it is something other than yours,” writes psychologist, researcher, and embodiment expert Hillary L. McBride, PhD, in The Wisdom of Your Body: Finding Healing, Wholeness, and Connection Through Embodied Living.

Perhaps you grew up with a form of religious indoctrination and you still feel as though your sexual impulses are impure or untrustworthy. Or — like me — you live with chronic illness or disability and have internalized notions that your body is somehow less than. If you’ve experienced discrimination or aggression based on your skin color, sexual orientation, or gender expression, you might feel unsafe in your body.

Another reason we might habitually check out is because we once experienced something that was so frightening or painful that we left our bodies. Even if the event occurred long ago, such experiences leave an impression, explains trauma expert Bessel van der Kolk, MD.

“Trauma is not just an event that took place sometime in the past,” he writes in his book The Body Keeps the Score. “It is also the imprint left by that experience on mind, brain, and body.”

Whether you experience chronic stress and over­whelm (“small-t” trauma) or catastrophic and life-­threatening events (“big-T” trauma), the body reacts the same way: with heightened blood pressure; faster pulse; shallow, fast breathing; and narrowed focus. This is the body in survival mode, ready for fight, flight, or freeze.

“If we’re not able to go back into the thriving aspect of our nervous system, very often the information is stored not only in the fascia but in particular movement or tension patterns — and from there, then, of course, into the emotions and into the mind,” says Boehm. “In embodiment practices and somatic therapies, we’re essentially supporting the body in doing what the body does best, which is de-escalate and regulate.”

This allows us to spend more time thriving, rather than just surviving — even as the world around us continues to present its challenges.

When life gets stressful, we often feel the tension both mentally and physically in our bodies. And while regular exercise is known for its stress-relieving benefits, we tend to focus more on the outcome — the number of reps or time spent doing cardio, for example — than we do on simply observing how our body feels in the moment.
Somatic workouts challenge this idea and have been growing in popularity over the last few years.

What Is Somatic Movement?

A somatic practice involves dropping into your body and connecting with what you feel on the inside both emotionally and physically.

“Somatic movement is all about feeling,” says April Fort, 500 E-RYT, yoga leader at Life Time in Cypress, Texas. “Instead of focusing on how our bodies are aligned on the outside, we focus on what’s happening inside. It brings mindfulness into every movement and challenges your ability to stay present, which can lead to improved concentration and mental clarity.” (Learn more: “A Somatic Workout to Support Your Well-Being.”)

Incorporating this type of movement into your routine can bring about several benefits for your body and mind, according to Fort.

• Mindfulness allows you to build awareness around the patterns of stress and tension you experience so you can work toward better patterns.
• Dedicated time for somatic movement provides a safe space to explore and release emotional tension in your body.
• Physically slower, more mindful movements can enhance mobility and flexibility by releasing tension and improving joint range of motion.
• Paying attention to every movement can improve your ability to stay in the present moment outside of class.

Yoga Moves for a Somatic Practice

This mindful way of moving guides the teaching philosophy for many of the yoga formats at Life Time. “We teach this mind-body connection in all of our LifePower yoga classes,” says Fort. “It’s the reason we don’t have mirrors in many of our yoga studios, and why our teachers lean more into verbal cues then modeling shapes. All our yoga classes are about exploring the full range of motion and emotion that you experience in life, but the slower pace of our ROOT class especially allows you to tap into the benefits of somatic movement.”

Here, Fort demonstrates four somatic yoga movements to help you build more awareness in your body.

1. Cat-Cow Sequence

“The key for drawing out the somatic benefits of this pose is to really feel how every part of your body moves and keep your breathing slow and controlled,” says Fort.

• Start on your hands and knees in a tabletop position, hands below your shoulders and knees under your hips.
• Give yourself a few breaths to feel your connection to the ground.
• Inhale as you drop your belly slowly, putting your weight in your hands, and turn your chin up as you spread your sitz bones (base of your pelvic bone) and lift your tailbone. Pause for a few seconds here.
• Exhale as you slowly round your back and feel your vertebrae spreading apart. Let your shoulder blades spread out like wings. Place less weight in your fingertips as you drag them closer together, so more weight is absorbed by your core and the squeeze of your thighs.
• Repeat this sequence three to four times, focusing your awareness on how your hands move with gravity and resistance, as well as the feel of the flexion and extension of your spine.

2. Bridge Pose Sequence

“Applying a somatic framework to this movement requires intentionally moving slower than your body wants to,” says Fort.

• Start on your back with your knees pointed up the ceiling. Notice the connection to the earth along your spine and under your feet.
• Take a few breaths to feel the expansion of your lungs and the corresponding movement of your back along the mat.
• Flatten your back on the mat as you place your hands along the top of your pelvic bone (iliac crest).
• Inhale and slowly lift just your tail bone off the mat. Let your focus find the activation in your glutes. Feel the tilt of your pelvic bone and intentionally move slower to explore the movement of your spine as it lifts off the floor one vertebra at a time.
• As you move, feel the way your heels and shoulders are grounded to support the lift of your spine. There is almost a magnetized quality to this lift.
• At the top, pause, exhale completely, and watch the way your navel hugs your spine. Notice the pull of your pelvic floor toward the navel. Inhale fully, letting your chest rise toward your chin.
• Exhale and let your hips lower back to the mat just as consciously as you lifted them. At the bottom, relax the glutes and the abdominals fully for a full breath.
• Repeat this sequence three to four times.

3. Seated Sequence

“The somatic part of this sequence is all about focusing on your breath and how it flows through you during each movement,” says Fort.

• Start seated with your legs crossed comfortably. Feel the way the bottom of your sitz bones (pelvic bone) connects to the earth. Rock back and forth a few times to find the natural curvature of your spine.
• Bow your head and place your right palm on top of your left knee and left palm on top of your right knee.
• Inhale and lift your arms into a cactus pose (arms bent at the elbows and outstretched to the sides) and squeeze your shoulder blades as if you have an imaginary tennis ball between them as you arch your back and let your collarbones smile. As your chin lifts, your pelvic bone tilts.
• Then, exhale as you twist to the right. Anchor your left hip down as you guide your left hand to your right knee. Take an extra breath and inhale to lengthen your spine.
• As you exhale, use the leverage of your hand on your knee to twist deeper.
• Inhale as you shift the anchor into your right hip and sweep your right arm up and over your head. Your top shoulder drifts back as you focus the inhale on your right lung and expand the ribs on the right side.
• Exhale and redistribute weight into the base of your pelvic bone and roll it back so that your spine rounds. Create space in the vertebrae all the way up your back, letting your shoulder blades pull apart and your chin move toward your chest. Empty all your breath, scooping your navel under the bottom of your rib cage.
• Inhale and move back into cactus pose, with your back arched and shoulder blades squeezed together. Repeat twist sequence on the opposite side. Pay attention to the movement of your pelvic bone as you shift from shape to shape.
• Repeat this entire sequence three to four times.

4. Dirgha Pranayama

“Dirgha pranayama is a somatic breathing technique that involves a series of breaths that allow us to use and feel the entire lung expanding and contracting,” Fort explains.

• Start on your back with your feet pressed together. (Optional: Put a block under each knee to lessen the sensation on the inner thighs.) Place one hand on your belly and one hand on your collarbones.
• Inhale into your belly and feel the swell of it in your bottom hand. Carry the inhale into your rib cage and notice how it expands. Keep inhaling into your collarbones and feel your top hand lift. (This is a longer, deeper breath — try inhaling for a count of four.) Explore the sensation of breathing slowly to every corner of your lungs.
• Exhale for a count of five. Feel your collarbones drift down, your rib cage slowly contract, and your lower hand soften toward the spine with the sink of your belly as you empty your lungs, exhaling completely with a gentle squeeze at the end.
• Repeat this sequence three to four times. See if you can sense the movement of your diaphragm to fill and empty.

Explore the Somatic Moves

Fitness efforts often revolve around extrinsic data points. We dutifully log sets, reps, and weights. Track miles, meters, and time under tension. Strive for perfect form, optimal alignment, and efficiency of movement. But a growing number of fitness professionals and exercisers are embracing a healing mind–body approach known as somatics, which shifts the focus from the outside in.

“Somatics describes dropping into the body and connecting with what you feel on the inside, emotionally and physically,” explains Emily Johnson, a holistic nurse, yoga teacher, and somatic coach.

Derived from the ancient Greek word for “body,” somatic means “of or relating to the body.” The term “somatics” is attributed to Thomas Hanna, PhD, a professor, philosopher, and author of the 1970 book Bodies in Revolt: A Primer in Somatic Thinking. Today, somatics represents a broad field that encourages practitioners to home in on their internal sensations, perceptions, and experiences.

A somatic framework has been applied to mental health services like therapy, particularly in the treatment of posttraumatic stress disorder (PTSD); bodywork like massage and acupressure; cultural healing and anti-racism modalities; and numerous physical-movement practices.

In 2023, “somatic workout” emerged as a top Google trend, and it has become a mainstay search term, with results promising a variety of health and fitness benefits from better sleep to weight loss.

But the goal of a somatic practice, experts argue, is embodiment — a healing state of being grounded, settled, and tuned in to the body.

“Somatic practices help individuals become more attuned to their body’s sensations, alignment, and movements,” explains Tory Schaefer, Life Time’s senior director of class education and yoga. “By emphasizing mindful attention, somatics can activate the parasympathetic nervous system, promoting relaxation and reducing stress. This can lead to lower levels of anxiety and an overall sense of calm.”

Somatics, adds Johnson, is “a way to relax, connect, heal, and find peace in yourself. It helps you get connected to your true inner compass so that you can have confidence in what you are experiencing, who you are, and what you want or need to do.”

She discovered the practice following a traumatic abdominal injury that, even after her physical injuries healed, caused her tremendous chronic pain and stress. “I was able to heal when I understood that my chronic pain was rooted in a fear of reinjury and a dysregulated nervous system,” she says. “Through somatics, I went from a state of being fearful, stressed, always in my head, and never in the moment, to now being in a state of peace.”

The quest for this peaceful state is a major driver behind the popularity of somatics and embodiment practices, says Jessie Syfko, ND, RYT, CSCS, FMS, Life Time’s vice president of group training and studio and creator of MB360, a mind–body group-training format.

“Our world is suffering with an abundance of mental health issues,” says Syfko. “The conversation [around mental health] is becoming more normalized, and we are getting better at understanding how much our body stores our unresolved emotional experiences. That has opened the opportunity for all the ways [we] can resolve tension [and] stress and improve our mental state. People are hungry for a better understanding of how to feel better.”

(Listen as Syfko explains more about this connection, the benefits it provides, how we can grow it, and the integral relationship it has to our fitness efforts at, “The Mind-Body Connection: Tapping in to Mindfulness Through Movement.”)

In Search of Sensation

Somatic movement is often described as synonymous with gentle movement practices, such as some forms of yoga and tai chi. But if intention and attention are lacking, those gentle movement practices are not somatic. And while somatic exercises are designed to be performed gently, the heightened focus that comes with noticing the body’s inner workings can sometimes feel uncomfortable.

So, what does a somatic exercise look like?

Most are slow and controlled, though they can take many forms.

Some practices, for example, may involve little to no physical movement. A seated or prone body scan to get in tune with sensations is a basic somatic practice, even if it’s not technically a physical exercise, says Johnson.

And, while not inherently somatic, yoga and tai chi are commonly cited as examples of movement disciplines with somatic potential because of their emphasis on awareness, breathwork, alignment, and controlled movement. Not all yoga teachers adhere to those internal practices, but Shaefer notes that “when a teacher can cue in a way that takes the student on an internal journey of self-discovery, it’s magical. It’s typically the little simple cues that blow my mind.”

Strength-training modalities are less recognized in the field of somatics but also provide an opportunity for somatic intention and exploration. “[Bodybuilders] have been doing somatic work since the invention of the gym,” says Mark Schneider, CSCS, a trauma-informed strength coach. Bodybuilding has somatic potential thanks to a strong emphasis on isolation and activation using the mind–muscle connection. (Curious about what trauma-informed movement is? Learn more at “How Movement Therapy Can Heal Traumatic Stress.”)

This wide range of practices illustrates that anything can be somatic if it brings your attention to your body. “You don’t have somatics without mindful awareness of physical sensation,” says Syfko.

To that end, some experiences, like balance work, isometrics, and learning something new, have somatic work built in, because they require you to dial in and pay attention. But, beyond the extreme of being forced to pay attention because of the possibility of falling over, for instance, intent will drive awareness.

“Because the body has so much capacity for sensation, you won’t feel it unless you’re looking for it,” says Schneider. “Feel your feet. Feel your breath. Feel into whatever feels safe in the moment.”

Healing Through Embodiment

To understand how somatics works, it’s important to understand that our bodies hold our life experiences. This is especially true of traumatic experiences, including those that are physical, psychological, vicarious, acute, chronic, personal, collective, and intergenerational.

Even people who cannot pinpoint a traumatic event or experience often live with unconscious, protective patterns formed by their past experiences. These patterns might manifest as anxiety, depression, hypervigilance, panic attacks, addiction, violence, or other mental health challenges; they can also present as chronic pain, limited mobility, sleep and digestion issues, or other physical symptoms too.

Notably, the conscious mind is not always able to access what needs to be processed, which is where healing through the body comes in. “We need to understand our body’s process of connection and settling,” writes therapist and somatic educator Resmaa Menakem, MSW, LICSW, SEP, in his book My Grandmother’s Hands.

“We need to slow ourselves down and learn to lean into uncertainty, rather than away from it. We need to ground ourselves, touch the pain or discomfort inside our trauma, and explore it — gently. This requires building a tolerance for bodily and emotional discomfort, and learning to stay present with — rather than trying to flee — that discomfort. …With practice, over time, this enables us to be more curious, more mindful, and less reflexive. Only then can growth and change occur.”

Menakem teaches that much of human behavior involves a part of the body he calls the “soul nerve.” More commonly known as the vagus nerve, it is “the unifying organ of the entire nervous system,” he writes.

“When your body feels relaxed, open, settled, and in sync with other bodies, that’s your soul nerve functioning. When it feels energized, vibrant, and full of life, that’s also your soul nerve. When it feels tight, constricted, and self-protective, that’s your soul nerve, too.”

In his book and courses, Menakem offers “soul-nerve training,” a series of simple somatic practices that includes humming, rocking, belly breathing, and chanting as ways to connect to the body and begin to explore the limits of your comfort zone.

The Benefits of Somatics

The potential benefits of seeking embodiment through somatic work are manifold, Schaefer says. Improved body awareness can lead to better posture and movement. Mindful movements activate the parasympathetic nervous system, promoting relaxation and reduced stress.

“Somatic exercises can focus on identifying and releasing chronic tension patterns in the body,” he explains, noting that this can help alleviate pain, improve mobility, and enhance overall physical comfort. “And many somatic practices incorporate breath awareness and control, leading to improved respiratory function and a greater sense of vitality.”

Additionally, by cultivating a mindful relationship with their bodies, somatics can “encourage individuals to stay present and enhance overall mindfulness in daily life,” he says.

Somatic coaches often emphasize that a consistent somatic practice can lead to a release of pain — physical or emotional, or both. But, experts urge, it’s important not to get distracted by chasing that release. “The intention is tuning in to the body, in the moment,” says Schneider. “Let the benefits unfold from there.

“Everyone can benefit [from a somatic practice]. It supports us in becoming less reactive, and when we are less reactive, we are more likely to let go of fears and/or frustrations that lead to unhealthy living in every way.”

That said, not everyone will benefit from practicing on their own. It is possible for some people to experience too much release without a trained instructor, and people experiencing acute levels of trauma would also want to seek professional advice as to how to engage in somatics, says Syfko.

“Somatics gets tricky for people who don’t understand what they’re feeling,” says Schneider. “Not being able to understand what you’re feeling is scary. Some people can easily rationalize it away, some can easily compartmentalize, and some people default to ruminating over it. Professional guidance can help them determine what that sensation means to them. Especially if you’re using somatics for mental health, it’s something that should at some point be guided by someone who can respect that aspect of it.”

Whether you’re practicing solo or with a guide, a sense of safety is a critical aspect of somatics.

“Getting into the body and feeling safe there — that is the work,” says Johnson, who advises titrating — or continuously monitoring and adjusting the balance — between areas of anxiety or tension and areas of safety or comfort to avoid overwhelm or the possibility of being retraumatized by whatever your body is holding onto.

“It can take time, so it’s important to do this work with compassion,” she says. “Remember, our patterns are there to protect us. They served a purpose at some point. But they are not personality traits. You can change by healing these conditioned patterns.”

Dropping In

The magic of somatics isn’t in any particular movement, movement pattern, or movement at all. It’s in building awareness and practicing the art of noticing what’s happening within our bodies.

Experts offer the following practices as entry points into somatic work. Think of them as invitations rather than as a strict set of instructions, and try not to stress about doing a practice “correctly.”

Think of them as invitations rather than as a strict set of instructions, and try not to stress about doing a practice “correctly.”

Rather, move slowly and focus on noticing the sensations within you. If any of these suggestions trigger extreme panic, fear, or pain in your body, stop right away. Before trying again, seek out a knowledgeable, trauma-informed guide with somatic training for support.

“Dropping into the body is different every time,” says Johnson. “And everybody’s journey into the body is so different. We heal slowly. It won’t all come up at once. It won’t all be healed at once. But what we’re feeling in the moment can show us the way.”

4/1 Segmented Breathing

“This simple breathing technique supports nervous-system regulation and builds more resilience and better coping mechanisms over time,” says Johnson. Practice it in the morning to prepare for your day, in the moment as stress and triggers come up, or at the end of the day.

“It’s OK if you can’t do this right away in the moment when feelings come up. Tell your body you will take care of it later to calm yourself down, and build trust by actually coming back and dropping into your body later on.”

  Full Instructions

• Assume a comfortable seated position. Place one hand on your heart and one hand on your belly, and close your eyes, if that is comfortable. Check in with your body and how you are feeling.
• When you are ready, inhale through your nose in four equal sniffs.
• Without pausing after the fourth sniff, initiate a long exhale through your nose.
• Find a rhythm of four short inhales and one long exhale. (The exhalation will take approximately the same length of time as the four inhales.)
• Repeat the sequence five times, or more, as desired.

Body Scan

Johnson recommends body scans as a somatic exercise to help build awareness and practice self-regulation. “As you begin to notice sensations in your body, find neutral spots that feel good and safe. Know that you can always shift your attention back to these spots. Then, when you feel ready, you can begin to explore areas of tension and anxiety in the body, or go to a place of feeling you are being called to put your attention on. You’re not trying to tolerate suffering; don’t overwhelm yourself. It’s an exploration and a return to safety, always.”

  Full Instructions

• Sit or lie down in a comfortable position.
• Deepen your breaths and close your eyes.
• Bring your attention to your feet. Notice how your toes feel, then your arches and your ankles.
• Slowly work up your body, mentally traveling up your legs, pelvis, torso, arms, neck, back of your head, ears, and face. Scan your body evenly and notice any feelings, emotions, or sensations that arise. Maybe you notice your heart beating or anger in your chest.
• As you scan, ask yourself what feels comfortable and what feels uncomfortable. Stay open and curious — there’s no need to change anything. If you are distracted by intrusive thoughts the practice is to drop back down into feeling the sensations again where you left off.

This is a simple practice just to get into the body through sensations and to increase body awareness. The more you feel, the more and more you will live in the body and be in tune with your inner compass.

Slow Rocking

In My Grandmother’s Hands, Menakem offers slow rocking — a soothing behavior that many small children intuitively do and that parents do with their babies — as a simple somatic exercise that can help the body settle and ground. “[My grandmother] frequently comforted herself by rocking, both forward and backward and from side to side,” he writes. “When I would watch her rock, it never looked nervous or neurotic. Instead, it felt like a sacred ritual, imbued with meaning and purpose.”

  Full Instructions

• Assume a comfortable seated or standing position and take a few slow, deep breaths.
• Keeping your eyes open, slowly rock your upper body from side to side, or forward and back. If you’d like, play or hum a slow, soothing tune and rock to its beat.
• Experiment with standing versus sitting; with rocking from side to side versus forward and back; with a range of different (but always slow) speeds; and with sitting in a variety of positions.
• Continue for one to two minutes, or longer if you’d like.
• Come to a stop and notice what your body is experiencing.

Arm Swings

“I love cues that speak to feeling into the space we occupy to help release attachment and tension,” says Syfko. One of her favorite ways to take up more space is through arm swings, which can be performed while sitting or standing.

  Full Instructions

• From a neutral seated or standing position, place your feet hip width apart and feel your feet on the earth. Bring your arms to your sides and feel the ground supporting you.
• Inhale as you lift your arms over your head.
• As you exhale, bend your upper body forward, hinging at your hips, and let your arms release to swing forward, down, and behind you. Be open to any sighs or other vocalizations that release on the exhale.
• Repeat, continuing in this manner — inhaling to raise your arms overhead and exhaling to release your arms forward, down, and behind you — at your own pace for two minutes.

Tabletop

Grand movements aren’t a requirement for somatic work. In fact, says Schaefer, subtle changes in alignment, pressure, and resistance can press you “to look at your practice in a whole new light.”

Take, for example, the following cues to try the next time it’s convenient. “It’s no longer about doing poses but the deep, profound connection that’s inside and then around us every day.”

  Full Instructions

• Assume a tabletop position on your hands and knees — wrists under your shoulders, knees under your hips, and neck neutral.
• Stay here. Take time to find your breath. Slowly massage each finger into the mat or floor.
• Observe how that simple movement plays a role in what happens in the wrists all the way up through the rotator cuff.

Foot Clock

Schneider recommends the following single-leg exercise, which combines the extreme somatic sensations of balance and isometrics. “It requires hyperfocus to not fall over,” he says.

  Full Instructions

• Begin standing, with both feet grounded on the floor. Notice the distribution of weight across both feet, then shift your weight onto your left side. Bring your awareness to your left foot; feel the heel and the ball of your foot. Use your right foot as a kickstand until you find your balance.
• From here, your left leg will act as the stable center of the clock while your right leg will be the moving hand of the clock: Keeping your left foot planted, extend your right leg and reach your right foot forward to tap the spot that would be 12 o’clock with your toes. Raise the foot and reach to tap 1 o’clock, then 2, then 3, and so on to 6 o’clock behind you. Remember to keep your weight on your left leg; don’t lean into the right foot as you tap. Move slowly and with control, paying attention to your breath and the sensations in your body.
• Switch legs and repeat with the right foot planted, left toes reaching for 12, 11, 10, and so forth to 6 o’clock.

Biceps Curl

A central tenet of bodybuilding, explains Schneider, is the mind–muscle connection, which involves concentrating on muscles contracting and stretching through different parts of a movement. “This bodybuilding principle emphasizes internal focus and what you’re feeling inside the body” as a tool to boost muscle activation.

  Full Instructions

• Begin standing or sitting, holding a dumbbell in one hand with your arm fully extended at your side.
• Keeping your upper arm and elbow close to your body and your shoulders relaxed, bend your elbow to curl the dumbbell up.
• Bring your focus to the biceps muscle, feeling into its different parts. Pay attention to the contraction of the muscle as you curl the weight up; notice the feel of the muscle stretching as you extend your arm to lower the weight.
• Repeat the movement, turning your arm slightly to explore different positions. Try turning your palms in to face each other, to face your body, or to face completely away from you. Notice how the sensations in the muscle change with each position.
• Repeat with the opposite arm.