Curious About Gentle Somatic Yoga®? Here Are the Answers.

The “Somatic” aspect of Gentle Somatic Yoga® is rooted in Hanna Somatic Education, developed by movement educator and philosopher Thomas Hanna. He coined the term Somatics to describe the practice of experiencing the body from the inside out—that is, sensing and moving from a first-person perspective, rather than observing the body as an object, as is common in traditional Western science and fitness models.

Gentle Somatic Yoga® (GSY) works with the Soma—the integrated mind-body self—to release deeply held patterns of stress and tension. Rather than treating symptoms on the surface, GSY addresses the root cause of muscular pain by repatterning the brain-to-muscle connection. This results in restored movement, increased ease, and a sense of wholeness throughout the entire body.

In Gentle Somatic Yoga® we use the word yoga in our title to describe and embrace the unification and integration of the whole-self: mind, body, emotions, energy, and spirit.

In today’s modern world, yoga is often seen primarily as a system of physical stretching or postures (asanas). However, yoga is a much deeper and more holistic path. As outlined in the Yoga Sutras of Patanjali, yoga consists of eight limbs—eight interconnected aspects that guide us toward self-awareness, inner peace, and ultimately, self-realization.

Each limb supports a different layer of personal and spiritual growth:

• Yama (Ethical Principles): Guidelines for how we treat others and live with integrity in the world
• Niyama (Personal Practices): Habits and disciplines that support a healthy, mindful, and meaningful life
• Asana (Postures): Physical movements that prepare the body for stillness and meditation
• Pranayama (Breath Control): Breathing techniques that calm the mind, energize the body, and regulate emotions
• Pratyahara (Sense Withdrawal): Turning inward by gently withdrawing attention from external distractions
• Dharana (Concentration): Cultivating focused attention on a single object, thought, or mantra
• Dhyana (Meditation): The practice of stillness and presence, allowing deeper connection to self and the moment
• Samadhi (Absorption): A state of deep meditative union, where one may experience oneness with the Divine or Source

These eight limbs offer a complete map for living a balanced, conscious life—both on and off the mat. The practice of Gentle Somatic Yoga® offers a well-rounded program to explore and embody the whole-self.

Gentle Somatic Yoga® is a therapeutic movement practice that offers a wide range of physical, mental, and emotional benefits. Practicing regularly can help you experience:

• Relief from chronic pain and tension—from head to toe
• A significant increase in flexibility and ease of movement
• Greater resilience and support for the body’s natural healing processes
• Improved coordination, balance, and confidence in every day movement
• Sharper mental clarity, focused thinking, and increased intuition
• Reduced symptoms of stress, anxiety, and emotional fatigue
• Better sleep and sustained energy throughout the day
• A deep sense of inner peace, presence, and overall well-being

The primary difference between traditional yoga and Gentle Somatic Yoga® (GSY) is that the focus is not on stretching or achieving idealized postures. Instead, GSY works with the nervous system to help strengthen the brain-to-muscle connection, using a technique known as pandiculation—a natural way of resetting muscle tone through mindful movement and awareness.

Why do we approach it this way in GSY? Because chronic muscular pain often originates not in the muscles themselves, but in the brain. This condition is known as Sensory Motor Amnesia (SMA)—a state in which we temporarily lose voluntary control over certain muscles due to habituated stress or injury patterns.

The good news is that SMA can be reversed. Through gentle, therapeutic sequences called Somatic Movement Flows®, we can retrain the brain, restore sensory-motor function, and reclaim ease and freedom in the body. GSY empowers practitioners to self-regulate, reduce pain, and experience lasting relief through conscious, embodied movement.

Somatic Movement Flows® (SMFs) are therapeutic movement sequences designed to release chronic tension, improve mobility, and restore natural alignment. Each SMF is carefully designed with a specific anatomical focus and combines slow, mindful movements that build body awareness and support nervous system regulation.

SMFs address the root cause of many movement limitations: a condition called Sensory Motor Amnesia, where the brain temporarily loses its voluntary connection to certain muscles due to stress, injury, or repetition (as in activities in daily life, work, and/or playing sports, etc…). By reawakening these forgotten pathways, SMFs strengthen the brain-to-muscle communication—empowering the body to self-correct, heal, and move with greater ease and comfort.

These innovative Somatic Movement Flows® blend elements of:

• Gentle Hatha Yoga – accessible postures that support mindful and safe movement
• Hanna Somatic Education – neuroscience-based techniques for neuromuscular re-education
• Core Energetics – adapted practices for moving blocked emotional or mental energy stored in the tissues
• Guided meditation and visualization – inspired by quantum principles, subtle energy work, and the chakra system

Together, these elements form the foundation of the Gentle Somatic Yoga® method—offering a deeply restorative experience for body, mind, emotions, and spirit.

The frequency of your Gentle Somatic Yoga® practice depends on your goals and your body’s needs. For general self-care, we recommend practicing Somatic Movement Flows® (SMFs) several times a week to support nervous system regulation, reduce stress, and maintain easeful movement.

You can learn and practice SMFs by joining our online courses, livestream classes, or in-person events, teacher trainings, and retreats. Click HERE to view our current schedule. We also offer free follow-along videos on our YouTube channel, perfect for at-home practice.

If you’re recovering from an injury, surgery, or experiencing persistent pain or stiffness, you may benefit from modifying and practicing SMFs more regularly. As always, consult your healthcare provider before beginning any new movement or exercise routine.

The results of Gentle Somatic Yoga can be cumulative and lasting. With each safe and mindful practice exploration with the SMFs, you’re strengthening new neural pathways that support pain relief, flexibility, and freedom of movement. Even occasional practice can bring noticeable improvements over time.

Sensory Motor Amnesia is a common root cause of chronic muscular pain. It occurs when the brain temporarily loses its ability to voluntarily control and relax certain muscle groups. These muscles stay stuck in contraction—functioning on “cruise control”—which leads to ongoing pain, stiffness, and limited mobility.

When the brain forgets how to relax the muscles, it also forgets which muscles are contributing to the discomfort. Even if you think you’re relaxing, the muscles may remain tight because the brain has lost clear communication with them.

How the nervous system is involved:

The sensory and motor cortices of the brain are responsible for sending and receiving signals that control movement. This sensorimotor system is what enables you to walk, ride a bike, play an instrument, and react quickly when your balance is off.

• Sensory input tells your brain what’s happening in your body and environment
• Motor output sends instructions from your brain to your muscles, telling them how to move

When this loop breaks down—as in sensory motor amnesia—the body holds onto tension unconsciously, and habitual pain patterns develop.

How do you reverse Sensory Motor Amnesia with Gentle Somatic Yoga®?

The good news is that Sensory Motor Amnesia can be reversed. Through the practice of Gentle Somatic Yoga®, you can reawaken the brain-to-muscle connection and restore conscious control over previously contracted, stiff, or “frozen” areas of the body.

Using Somatic Movement Flows®—slow, mindful, therapeutic exercises—you begin to sense (via the sensory system) and then intentionally release (via the motor system) habitual patterns of tension. This process can:

• Re-educate the nervous system
• Build and/or strengthen new neural pathways
• Help erase pain and stiffness from head-to-toe

With consistent practice, you can regain freedom of movement, improve body awareness, and experience long-lasting relief from chronic tension—without strain or force.

Pandiculation is a natural and mindful movement technique that involves gently contracting a muscle group, slowly releasing the contraction, and moving through your full range of motion—finishing in complete relaxation. This subtle yet powerful process helps retrain the nervous system and restore healthy muscle function from the inside out.

The Merriam-Webster Dictionary defines pandiculation as “a stretching and stiffening especially of the trunk and extremities, as when fatigued and drowsy or after waking from sleep.” The function of this is to prepare the body for movement. Think of how you instinctively yawn and stretch in the morning—or how pets arch, twist, and lengthen after resting. These are perfect everyday examples of pandiculation. 

In Gentle Somatic Yoga, we explore we take the natural instinct to pandiculate and utilize it as an intentional technique to strengthen the brain-to-muscle re-education. 

How Pandiculation Differs from Stretching

While stretching often involves applying force to lengthen a muscle—which can put stress on surrounding tissues like tendons, ligaments, and fascia—pandiculation works differently.

Rather than pulling on the muscle, pandiculation gently engages and releases it with awareness. This process sends new sensory feedback to the brain, helping it “relearn” how to let go of chronic muscular tension. The result is a more lasting change in muscle tone, flexibility, and freedom of movement.

Pandiculation in Gentle Somatic Yoga®

In Gentle Somatic Yoga®, Somatic Movement Flows® incorporate pandiculation to unwind deeply held stress patterns and restore natural alignment. These therapeutic sequences are designed to reverse the effects of Sensory Motor Amnesia—a condition where the brain loses its connection to certain muscles due to stress, injury, or habitual use.

The benefits are often immediate and long lasting:

• Increased flexibility
• Greater ease and coordination
• Relief from chronic pain and postural imbalances

All without strain or force—just gentle, conscious movement, and guided from sensing from within.

The primary intent of Gentle Somatic Yoga® is to help people naturally relieve chronic pain, reduce stress, and restore mobility through gentle, mindful movement.

This therapeutic yoga method blends traditional yoga postures with somatic education, meditation, and guided awareness to reawaken the brain-to-muscle connection. By addressing the root cause of tension—rather than just the symptoms—Gentle Somatic Yoga supports nervous system regulation, emotional balance, and whole-body healing.

Whether you’re recovering from injury, managing stress, or simply seeking greater ease in daily life, Gentle Somatic Yoga empowers you to reconnect with your body and activate its innate ability to self-heal.