What Is Somatic Pilates? A Coach's Guide to This Mind-Body Movement Trend

Benefits of Somatic Pilates

Research on somatic Pilates is still emerging. But existing studies, along with substantial research on both Pilates and somatic movement, point to several meaningful benefits.

Improved Body Awareness and Proprioception

Somatic Pilates hones our proprioceptive skills. Proprioception is how we know where our body is, how it moves, and how much force we need to make it move.

This heightened awareness translates beyond the mat. Clients often report moving with greater ease in daily life, better posture while sitting at a desk, smoother mechanics when lifting groceries, and less tension in their shoulders.

Chronic Pain Relief

Somatic exploration helps you reduce pain by releasing chronic tension patterns in areas like the neck, shoulders, and lower back, which often stem from unconscious habits.

Traditional Pilates can help with pain by strengthening the core. Somatic Pilates takes a different route. It helps you identify and release the unconscious holding patterns that create pain in the first place.

Stress Reduction and Nervous System Regulation

This is where somatic Pilates really shines. The slow, mindful movements activate the parasympathetic nervous system, which calms the body's stress response.

Somatic Pilates can help improve relaxation and bring a sense of calm by helping you identify how your emotions affect your body. It also encourages self-awareness and helps you to observe what's happening in the body and mind.

For clients dealing with anxiety, burnout, or chronic stress, somatic Pilates offers a physical practice that doubles as nervous system support.

Enhanced Mind-Body Connection

When practicing Pilates and incorporating somatic movement, it becomes a more sensory experience rather than a mechanical repetition of a traditional Pilates exercise.

Many people move through life somewhat disconnected from their bodies. Somatic Pilates creates a bridge back, helping clients inhabit themselves more fully.

Improved Movement Quality

Better awareness leads to better movement. When you actually feel what's happening in your body, you can self-correct inefficiencies. Over time, this creates more efficient movement patterns that carry over to other activities.

Does Somatic Pilates Help With Weight Loss?

Let's be direct: Somatic Pilates isn't designed to be a calorie-burning workout.

Its pace is slower. The focus is internal. You won't leave class drenched in sweat. If rapid weight loss is the primary goal, higher-intensity training will get you there faster.

That said, somatic Pilates can still play a supporting role in a weight loss journey.

A 2021 review found that traditional Pilates helped reduce body weight, body mass index, and body fat percentage in people with overweight or obesity, especially when practiced for longer periods. Somatic Pilates, which emphasizes body awareness and mindfulness, may enhance these benefits by improving movement quality and reducing stress.

Here's the indirect pathway: chronic stress elevates cortisol, which can promote fat storage and increase cravings. By regulating the nervous system, somatic Pilates helps address one of the underlying factors that makes weight management difficult for many people.

Improving movement efficiency helps your body work better during other physical activities.

Think of somatic Pilates as a complement, not a replacement, for cardio and strength training when weight loss is the goal.

Who Benefits Most From Somatic Pilates?

Somatic Pilates isn't for everyone. But certain populations find it particularly valuable.

People with chronic pain or tension. The slow, mindful approach helps release holding patterns that contribute to persistent discomfort.

Those recovering from injury. The gentle nature of somatic work makes it accessible during rehabilitation.

High-stress professionals. Executives, healthcare workers, and anyone dealing with burnout often find the nervous system benefits transformative.

Clients who feel disconnected from their bodies. This includes people who have experienced trauma, those with a history of disordered eating, or anyone who's spent years ignoring physical signals.

Athletes are seeking better movement quality. Elite performers use somatic work to refine their proprioception and identify inefficiencies.

Seniors. Research suggests that Pilates may help reduce the risk of falls in older adults and increase their autonomy. Adding a somatic component may further increase self-awareness and confidence.

People who find traditional workouts stressful. Somatic Pilates suits those who find traditional workouts stressful or feel disconnected from their bodies. In this case, somatic exercises can be a gentle but effective way to restore balance.

Considerations Before Starting

While somatic Pilates is gentle, it's not without considerations.

If you have certain medical conditions, such as osteoporosis, joint or ligament issues, or injuries, it's important to speak with a healthcare professional before starting, as some movements might aggravate these conditions.

Somatic Pilates may be lower intensity, but it's still strength training. Start with an instructor to ensure you're doing things safely.

Look for instructors certified by the American College of Sports Medicine or the American Council on Exercise. If you or your clients have specific injuries or conditions, confirm the instructor has relevant experience.