January has a way of quietly pushing us to do more, like more workouts, more steps, and more work, even when we clearly need to rest. This year, instead of pushing through tough workouts or ignoring signs to slow down, a gentler way of moving is becoming more popular.
That’s where the best beginner somatic Pilates moves come in. Somatic exercise, and somatic Pilates in particular, puts more emphasis on being aware than on being intense. Instead of pushing limits, the focus is on paying close attention to how your body feels, which encourages movement that feels purposeful, nourishing, and calming. This method is backed by research. A study in the Journal of Bodywork and Movement Therapies found that activities that help you become more aware of your body and your proprioception can help your posture, balance, and overall movement control. In the meantime, a study in Psychiatry Investigation found that somatic-style movement can help people control their emotions by making them more aware of their bodies.
When you’re low on energy or getting back into shape after a break, these results show why somatic Pilates can be a great choice. Experts in somatic movement have shared the best somatic Pilates exercises for beginners this January. These gentle movements are meant to help you reconnect with your body, let go of stress, and move easily.
A guide for beginners to somatic Pilates
Somatic exercise focuses on moving slowly and mindfully and puts more value on how you feel inside than how you look on the outside. Noemi Nagy-Bhavsar, a Pilates teacher and neurorehabilitation expert who started Beyond Move Studio, says that somatic exercise strengthens the connection between the mind and body, which helps to release trauma and tension that has built up in the body. She says that the practice is based on the idea that emotions that aren’t dealt with often show up as physical tightness.
Somatic Pilates uses these ideas in classical Pilates moves that you already know. Pilates already helps you become more aware of your body, but somatic Pilates goes even further. Vanessa Michielon, a movement expert, nervous system educator, and founder of the Transformative Movement Method, says that it is a slower, more aware version of traditional Pilates. Somatic Pilates is different from regular classes because it doesn’t rely on outside cues. Instead, it encourages people to explore their own sensations, which helps them notice small changes like tremors that happen when muscles start to tire.
Why somatic Pilates is especially good for you in January
When the beginning of the year makes you feel stressed out instead of inspired, somatic Pilates is a great way to change things up. It doesn’t want you to push harder or try to get perfect form; instead, it wants you to slow down, pay attention, and move in ways that feel safe and helpful. Michielon says that somatic movement helps people feel safe and express themselves, which helps them trust their body’s natural intelligence again, especially after a lot of mental stress.
This practice is all about choice and being able to change. There isn’t one “right” way to move; instead, movements change depending on how the body feels each day. Nagy-Bhavsar says that somatic Pilates focuses on slowing down so that the body and mind can reconnect and relax. When your energy is low, this slow pace creates a stable space where rest, recovery, and awareness are more important than anything else.
The best somatic Pilates moves for beginners
1. Clock in the pelvis
To do it, lie on your back with your knees bent and your feet flat, about hip-width apart. Picture your pelvis as a clock face. The 12 o’clock position points to your belly button, the 6 o’clock position points to your tailbone, the 3 o’clock position points to your right hip, and the 9 o’clock position points to your left. Slowly tilt your pelvis toward each point, gently flattening and arching your lower back as you do so. Go in each direction before making slow circles around the whole clock.
Michielon says this is one of the best somatic movements for retraining the deep core, pelvic floor, and lumbar stabilizers without bracing or too much effort.
2. Slides on your heels
To do it, lie on your back with your knees bent and your feet hip-width apart. Put one hand on your lower belly and breathe normally. Slowly slide one heel along the floor to lengthen the leg while keeping the pelvis steady. Pay attention to how your breath or spine change. Stop for a moment, then gently pull the heel back. Do the same thing on the other side.
Also check out 7 Easy Yoga Poses for Beginners to Do at Home to Get Started.
Why it helps: This exercise helps improve core stability by teaching the body to start moving from the center, which takes stress off the lower back and hip flexors.
3. Bridge for the shoulders
To do it, lie on your back with your knees bent and your feet hip-width apart. Breathe in as your spine sinks into the floor. As you breathe out, gently tilt your pelvis and roll your spine up one vertebra at a time. Only go as high as you feel comfortable. Take a short break, then slowly roll back down.
Why it helps: This gentle version of a glute bridge helps your spine move in a healthy way and helps with stiffness from sitting for long periods of time.
4. Swings of the knee
To do it, lie on your back with your knees bent and your feet a little wider than your hips. As you breathe, let your spine relax into the floor. Let both knees sway from side to side in a smooth, controlled way, but only within a range that feels good.
Why it helps: Michielon says that knee sways help relax the hip flexors, lumbar spine, and psoas, which are muscles that are closely linked to how the body responds to stress.
5. Roll like a starfish
To do it, lie on your back in a relaxed starfish position. To start a roll, gently reach one set of fingertips across your body and let the rest of your body follow along. Stop for a moment, then go back to the center by starting with the other foot. Keep the movement soft and smooth.
Why it helps: This rhythmic, predictable movement calms the nervous system, which is especially good for people who are anxious, burned out, or feel disconnected from their bodies.
Also check out “Time-Saving Home Yoga Workouts Perfect for Busy Schedules and Short Sessions.”
Who gets the most out of somatic Pilates?
Nagy-Bhavsar says that somatic Pilates can help almost anyone, but it is especially helpful for people who have PTSD, anxiety, depression, or chronic pain. It is also a good fit for people who work under a lot of stress, as well as parents and caregivers. As Michielon says, it’s perfect for anyone who feels drained, rushed, or out of touch with their body’s needs. It gently helps them get back to balance and body awareness.
