January has a way of quietly pushing us to do more—more workouts, more steps, more effort—even when our bodies are clearly telling us to rest. This year, instead of pushing yourself to do hard workouts or ignoring signs that you need to slow down, a gentler way of moving is becoming more popular.
I’m Picking Slow Movement
That’s when 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. This encourages movement that feels intentional, nourishing, and calm. This method is backed by research. A study in the Journal of Bodywork and Movement Therapies found that practices that improve body awareness and proprioception can make posture, balance, and overall movement control better. In the meantime, a study in Psychiatry Investigation found that somatic-style movement can help with emotional regulation by making people more aware of their bodies.
These results show why somatic Pilates is a great option when you’re tired or when you’re getting back into working out after a break. Experts in somatic movement have shared the best somatic Pilates exercises for beginners this January. These are gentle movements that will help you reconnect with your body, release tension, and move more easily.
You can also read “12 Simple and Effective Yoga Routines You Can Do at Home for Total Body Wellness.”
12 Easy and Helpful Yoga Routines You Can Do at Home to Make Your Whole Body Healthy
A guide to somatic Pilates for beginners
Somatic exercise is all about moving slowly and mindfully, and it puts more value on how you feel inside than how you look on the outside. Noemi Nagy-Bhavsar, a Pilates instructor and neurorehabilitation expert who started Beyond Move Studio, says that somatic exercise makes a strong 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 unresolved emotions often show up as tightness in the body.
15 yoga poses you can do at home to improve your strength, balance, and body control.
15 Yoga Poses You Can Do at Home to Get Stronger, More Balanced, and More in Control of Your Body
Somatic Pilates uses these ideas in classical Pilates moves that you may already know. Pilates already helps you become more aware of your body, but somatic Pilates takes this connection even further. Vanessa Michielon, a movement expert, nervous system teacher, and creator of the Transformative Movement Method, says that it is a slower, more mindful version of traditional Pilates. Somatic Pilates is different from regular classes because it encourages people to explore their sensations. This helps them notice small changes, like tremors that happen when muscles are getting tired.
Why somatic Pilates is especially useful in January
Somatic Pilates is a great way to get back on track when the start of the year feels too much instead of motivating. It doesn’t tell you to push harder or try to get the perfect form. Instead, it tells you to slow down, listen to your body, and move in ways that feel safe and supportive. 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 long time of being mentally overloaded.
This practice is all about choice and being able to change. There isn’t just one “right” way to move; instead, movements change based on how the body feels each day. Nagy-Bhavsar says that somatic Pilates focuses on slowing down so that the mind and body can reconnect and the muscles can relax. At this slow pace, rest, recovery, and awareness come first, making it a great way to move when your energy is low.
The best somatic Pilates moves for people who are just starting out
1. Clock for the pelvis
How to do it: Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart. Think of your pelvis as a clock face. The 12 o’clock hand points to your belly button, the 6 o’clock hand points to your tailbone, the 3 o’clock hand points to your right hip, and the 9 o’clock hand points to your left. Slowly tilt the pelvis toward each point, gently flattening and arching the lower back as you do so. Go in each direction first, then draw slow circles around the whole clock.
Why it helps: Michielon says that this is one of the best body movements for retraining the deep core, pelvic floor, and lumbar stabilisers without bracing or too much effort.
2. Slides on the heels
To do it, lie on your back with your knees bent and your feet about hip-width apart. Put one hand on your lower belly and breathe normally. Slowly slide one heel along the floor while keeping the pelvis still. Pay attention to how your breath or spine changes. Stop for a moment, then gently pull the heel back. Do the same thing on the other side.
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 back settles 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. Stop for a moment, then slowly roll back down.
Why it helps: This gentle variation of a glute bridge encourages healthy spinal movement and helps counteract stiffness caused by prolonged sitting.
4. Swaying knees
How to do it: Lie on your back with your knees bent and your feet a little wider than your hips. As you breathe, let the spine relax into the floor. Let both knees sway back and forth slowly and smoothly, but only within a range that feels good.
Why it works: Michielon says that knee sways relax the hip flexors, lumbar spine, and psoas, which are all muscles that are closely linked to how the body reacts to stress.
5. Roll like a starfish
How to do it: Lie on your back in a relaxed starfish position. Initiate a roll by gently reaching one set of fingertips across the body, allowing the rest of the body to follow naturally. Pause, then return to centre by initiating from the opposite foot, keeping the movement soft and fluid.
Why it helps: This rhythmic, predictable motion has a calming effect on the nervous system, making it particularly beneficial for those feeling anxious, burnt out, or disconnected from their body.
Who benefits most from somatic Pilates?
According to Nagy-Bhavsar, somatic Pilates can benefit almost anyone, but it’s especially supportive for people experiencing PTSD, anxiety, depression, or chronic pain. It’s also well-suited to individuals in high-pressure roles, as well as parents and caregivers. As Michielon summarises, it’s ideal for anyone feeling depleted, rushed, or disconnected from their physical needs, offering a gentle path back to balance and body awareness.
