Somatic Chair Yoga for Beginners

Whether you’re a beginner or a seasoned yogi, this somatic chair yoga practice is for you!

This practice is designed to nourish your whole body–from head to toe.

We begin this practice with grounding techniques that help shift our focus from ‘thinking’ to ‘feeling.’

We explore progressive muscle relaxation, a technique that invites us to lean into both tension and relaxation. This somatic exercise teaches the brain what muscular tension feels like, while also reminding the brain that relaxation is another option. Often, we unconsciously tense certain muscles in response to thoughts and emotions, and progressive muscle relaxation helps show the brain that there’s another way to respond–that muscles can relax and soften.

This practice includes gentle stretches, rhythmic movements, breathwork, and a variety of spinal movements.

There’s also space for play, where you’re invited to explore what feels good in your body.

We’ll take moments to pause throughout the practice, giving you the time and space to observe the sensations that arise within your field of awareness–whether it’s a thought, feeling, emotion, belief, judgment, or an image.

As with all somatic practices, you’re encouraged to let your sensations guide and inform your practice. This deep inner listening honors your body and its unique needs.

Feel free to return to this somatic chair yoga practice whenever it feels good!