Somatic Movement and Pilates
Somatic movement refers to practices that heighten awareness of internal body sensations, often focusing on re-educating the nervous system rather than "exercising" in the traditional sense. Examples include the Feldenkrais Method, Hanna Somatics, and Body-Mind Centering.
It helps release chronic muscular tension by teaching the body to recognize and let go of holding patterns.
Improves movement efficiency by rewiring habitual patterns that may cause pain or stiffness.
Cultivates mindfulness and embodiment—moving with awareness rather than mechanically.
Often used in rehabilitation and recovery for people with injuries, stress, or chronic pain.
Where does Somatic Movement meet Pilates?
Both emphasise mindful movement, though somatics leans more into sensing and re-patterning, while Pilates blends awareness with structured conditioning.
Somatic movement re-educates the nervous system to release unhelpful movement patterns; Pilates builds strength and control on top of this improved foundation.
There are therapeutic & functional Benefits: Somatic movement can prepare the body by reducing unnecessary tension, making Pilates practice more effective and less injury-prone.
Together, they address both the "software" (nervous system, movement habits, awareness) and "hardware" (muscular strength, endurance, flexibility) of the body.
At the start of our lessons we always work in a somatic way during our posture set up -leading into our head series. See below for suggestions of how to tune into your movement sequences. This will aid in producing work in a considered and mindful manner to gain the most out of your session.
Practical Guide: Combining Somatic Movement and Pilates
Warm-up with Somatic Awareness
Why: Somatic movement helps you “tune in” before you train. It reduces unnecessary tension and primes your nervous system for efficient movement.
Example:
Pelvic tilts (somatic style) – Slowly roll your pelvis forward and back, noticing the quality of movement rather than the range.
Shoulder clocks – Imagine tracing a clock with your shoulder blade, moving slowly through each "hour."
💡 Think of this as switching on your body’s GPS before starting Pilates.
Layer into Pilates Fundamentals
Breath: Use somatic-style noticing before applying Pilates’ lateral thoracic breathing. Pay attention to how your ribs expand and contract.
Alignment: After a somatic reset, Pilates postures (neutral spine, stacked shoulders, pelvis alignment) feel more natural and less forced.
Build Strength and Control with Pilates
Once your nervous system is primed, Pilates becomes more effective:
Core stability: Hundreds, Roll Up, Leg Circles.
Spinal mobility: Spine Stretch Forward, Swan, Cat Stretch.
Whole-body integration: Side Kick series, Plank variations, Reformer or Mat exercises.
Use Somatic Movement as a Reset Tool
During Pilates, if you feel tension creeping in (neck gripping, jaw clenching, holding your breath), pause and use a somatic “mini reset.”
Example: Gently turn your head side to side while lying down, noticing differences in ease. Then return to the Pilates sequence with less effort.
Recovery and Integration
End your Pilates practice with a somatic cool-down to let the body absorb new patterns.
Example: Lying on your back, slowly roll knees side to side, noticing how your spine and ribs follow.
Gentle awareness scans (body scan meditation style) help integrate strength with relaxation.
Sample Sequence (30–40 min)
Somatic warm-up (5 min): Pelvic tilts, shoulder clocks.
Pilates fundamentals (5 min): Breathing, imprint/neutral spine awareness.
Pilates strength & mobility (20 min): Hundreds → Roll Up → Leg Circles → Swan → Side Kick → Plank.
Somatic reset (5 min): Gentle neck or rib movements, slow rotations.
Cool-down (5 min): Supine knee rolls, body scan.
👉 Bottom line:
Somatic movement makes Pilates smarter (more efficient, less forced).
Pilates makes somatic work stronger (functional strength, posture, and conditioning).
Together, they create a well-rounded, mindful, and sustainable movement practice.
CLASS BACKDROPS
After trialling the Youtube 4K backgrounds last month at Didcot Civic Hall - I think overall it’s probably a non starter-lol! In my mind I had hoped the back drops would add a calming atmosphere and give a little ambience to our lessons together. Feedback has been 50 50- some finding the images distracting rather than soothing…
You don’t know until you try new elements whether they will be successful but going forward I won’t prepare further backdrops! Thank you for trialling with me Tuesday and Wednesday classes x
Thinking ahead to December and the New Year’s timetable. I will be offering Duo classes that will be sold in blocks of 4 - offering two classic mat classes and two circuit training classes. These will alternate- giving clients the best of both worlds. If this is something that is of interest to you and you are available in the day time on a Monday/Tuesday or Wednesday please register your interest below…
The inspiring new book from neuroscientist and author of The Source, Dr Tara Swart, drawing on breathtaking true stories, cognitive science, ancient wisdom and much more to show that signs can guide and empower us. 'A tribute to consciousness, to connection and to those we’ve lost. This is more than a book, it’s a healing experience.’ – Jay Shetty, bestselling author of Think Like a Monk and 8 Rules of Love 'A powerful blend of science, intuition and mystery’ – Mel Robbins, bestselling author of The Let Them Theory and The 5 Second Rule Have you ever experienced a coincidence that felt too unlikely to be true? Or have you seen or heard something that seemed to be a message from a lost loved one? It’s all too easy to dismiss synchronicities or signs like these as chance. But what if they weren’t? And what if, by learning to tune into them, you could access a guiding wisdom that would help you overcome challenges and live with purpose? In this groundbreaking book, world-renowned neuroscientist Dr Tara Swart draws on her experience of grieving her beloved husband to explain how. Bringing together breathtaking real-life stories with teachings from cognitive science, near-death experiences and much more, she’ll show you how to: Tap into your most important decision-making tool – your intuition Break free from the distractions and stress of modern life and focus on what matters most Shift your mindset from fixed thinking to openness and wonder, so you can see life’s limitless possibilities With compelling theories about the nature of consciousness, honest reflections on grief and transformative tools to create a deep connection with the signs around you, let this book empower you to trust your instincts and thrive like never before.
I particularly liked the chapter on ‘Nature’ and the idea of ‘grounding’ through barefoot walking. Have been having a go a few times each week in my garden early mornings- and have to agree it is a real mood lifter! Will be swapping my patch of grass to sand at the end of the week!
Class Update
Thursday’s Public class will not be running on November 6th.
There will be no Studio or Public classes in the second week of November. The pre recorded class will be available from Friday 7th November on the At Home page. The code to access this page will be emailed on Thursday of this week to Subscribers. Those that have opted out - Subscriptions will be on pause. I look forward to seeing you all again from 17th November!
Booking System
I will be entering all Subscribers into the booking system by mid November to enable new comers to see availability for the New Year. If your situation has changed and you no longer wish to hold your saved space in your chosen class, then please do drop me a line before 15th November. Many thanks Sam
Exciting month ahead- GO WITH THE FLOW NEW FOREST RETREAT!
I can’t believe that my second Retreat is coming up this month- super excited! Lots of preparation has gone into the content of this programme. Pretty much every Pilates prop on offer will be making an appearance over the weekend! This Retreat is not at capacity, so if you fancy joining us at the Rhinefield House Hotel for a weekend of rejuvenation and healthy fun with a few cheeky evening beverages thrown in then please drop me a line…
The importance of Light for our bodies- another cracking episode from Dr Rangan Chatteree - I’ve added this to my post this month as a last minute decision as recently heard it and as health related was too good not to share for those that may have missed it!
Deposits have now been delivered to secure our conservatory table of 16 this year! Super excited to start the Festive Season with you all! Please find the Menu below. I would be most grateful if you haven’t already if you would pre select from the Menu below as I will need to forward to the restaurant in a couple of weeks. Drop me a line with your choices-
Thank you x
Wishing you all a happy 1st of November and I look forward to seeing you in classes after the weekend!