Somatic Exercises vs. Yoga: Which is Best for Trauma?
Somatic therapy is the wellness trend of 2026. We explore how it differs from traditional yoga and which one effectively regulates the nervous system.
Quick list
- Yoga: Focuses on stretching, alignment, and holding shapes (Top-Down & Bottom-Up).
- Somatics: Focuses on re-patterning muscles and releasing stored tension via subtle movement (Bottom-Up).
Introduction
If you have scrolled through social media in 2026, you have likely seen people gently rocking, humming, or shaking. These are Somatic Exercises, and they are revolutionizing how we treat trauma and chronic stress. While Yoga has been the gold standard for mind-body connection for decades, Somatics offers a different approach.
But what is the actual difference? And if you are feeling burnt out or dysregulated, which one should you choose?
Quick Summary: The Core Difference
- Yoga: Focuses on stretching, alignment, and holding shapes (Top-Down & Bottom-Up).
- Somatics: Focuses on re-patterning muscles and releasing stored tension via subtle movement (Bottom-Up).
Understanding Somatics
Somatic movement is based on the idea of 'Pandiculation'—a way of resetting the resting length of a muscle by contracting and slowly releasing it. It targets Sensory Motor Amnesia, where your brain has forgotten how to relax a muscle (think: chronic tight shoulders).
Unlike yoga, Somatics doesn't care what the pose looks like. It is about how it feels. Movements are often small, slow, and done on the floor to reduce gravity's impact.
Understanding Yoga
Yoga, specifically Hatha or Vinyasa, is more structural. It builds strength, flexibility, and balance. While it is meditative, it can sometimes be performative or stimulating, which might overwhelm a highly dysregulated nervous system.
Comparison Table
| Feature | Yoga | Somatic Exercises |
|---|---|---|
| Goal | Flexibility/Strength/Union | Nervous System Regulation |
| Movement | Large range of motion | Micro-movements |
| Pacing | Varied (Fast or Slow) | Extremely Slow |
| Trauma Focus | Incidental | Primary |
Which is Better for Trauma?
For acute trauma or 'Freeze' states, Somatics often wins. When the nervous system is stuck in fight-or-flight, the intense stretching of yoga can sometimes trigger a protective response (muscles tightening up). Somatics slips under the radar of the protective brain, teaching it that it is safe to let go.
However, Trauma-Informed Yoga is a powerful bridge. It uses yoga shapes but with the agency and slowness of somatics.
FAQ
Can I do both?
Yes. Somatics is a great warm-up for yoga. It prepares the neuromuscular system so you can move deeper into yoga poses safely.
Is hip shaking a somatic exercise?
Yes. 'Neurogenic tremors' or therapeutic shaking is a way to discharge adrenaline, similar to how animals shake off stress after a chase.
Conclusion
If you feel stiff but calm, do Yoga. If you feel wired, anxious, or 'stuck', try Somatics. Listen to your body—it knows the way home.
Explore our library of guided Somatic Releases for anxiety.
Discussion
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