January has a habit of quietly pressuring us to do more — more workouts, more steps, more effort — even when our energy levels are clearly asking for rest. This year, instead of forcing intense routines or ignoring signals to slow down, a gentler approach to movement is taking centre stage.
That’s where the best somatic Pilates moves for beginners come in. Somatic exercise, and somatic Pilates specifically, prioritises awareness over intensity. The focus shifts from pushing limits to listening closely to internal sensations, encouraging movement that feels intentional, nourishing, and calm. Research supports this approach. A study published in the Journal of Bodywork and Movement Therapies found that practices enhancing body awareness and proprioception can improve posture, balance, and overall movement control. Meanwhile, research in Psychiatry Investigation showed that somatic-style movement can support emotional regulation by improving interoceptive awareness.
Together, these findings highlight why somatic Pilates can be an ideal choice when energy is low or when easing back into exercise after time off. Curious to explore this slower, more restorative style, experts in somatic movement have shared the most effective somatic Pilates exercises for beginners — gentle movements designed to help you reconnect with your body, release tension, and move with ease this January.
A beginner’s guide to somatic Pilates
If you’re familiar with somatic exercise, you’ll know it emphasises slow, mindful movement and prioritises internal experience over outward appearance. Pilates instructor and neurorehabilitation specialist Noemi Nagy-Bhavsar, founder of Beyond Move Studio, explains that somatic exercise creates a strong mind-body connection, helping to release trauma and tension stored within the body. She notes that the practice works on the idea that unresolved emotions often manifest as physical tightness.
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Somatic Pilates applies these principles to familiar classical Pilates movements. While Pilates already emphasises body awareness, somatic Pilates deepens this connection further. Vanessa Michielon, movement specialist, nervous system educator, and founder of the Transformative Movement Method, describes it as a slower, more mindful interpretation of traditional Pilates. Unlike conventional classes that often rely on external cues, somatic Pilates encourages exploration of sensation, helping practitioners notice subtle feedback such as tremors that appear as muscles gently fatigue.
Why somatic Pilates is especially helpful in January
When the start of the year feels overwhelming rather than motivating, somatic Pilates offers a refreshing alternative. Instead of striving for perfect form or pushing harder, it invites you to slow down, tune in, and move safely in ways that feel supportive. Michielon explains that somatic movement helps create a sense of safety and self-expression, allowing people to rebuild trust in their body’s natural intelligence — especially after long periods of mental overload.
Choice and adaptability are central to this practice. There’s no single “correct” way to move; instead, movements adjust based on how the body feels each day. Nagy-Bhavsar adds that somatic Pilates prioritises slowing down so muscles can relax and the mind and body can reconnect. This gentle pace creates a grounded environment where rest, recovery, and awareness take precedence, making it an ideal form of movement when energy levels are low.
The best somatic Pilates exercises for beginners
1. Pelvic clock
How to do it: Lie on your back with knees bent and feet flat, hip-width apart. Imagine your pelvis as a clock face: 12 o’clock points toward your belly button, 6 toward your tailbone, 3 to your right hip, and 9 to your left. Slowly tilt the pelvis toward each point, gently flattening and arching the lower back. Move through each direction before tracing slow circles around the entire clock.
Why it helps: Michielon describes this as one of the most effective somatic movements for retraining the deep core, pelvic floor, and lumbar stabilisers without bracing or excessive effort.
2. Heel slides
How to do it: Lie on your back with knees bent and feet hip-width apart. Place one hand on your lower belly and breathe naturally. Keeping the pelvis steady, slowly slide one heel along the floor to extend the leg, noticing changes in breath or spinal position. Pause, then gently draw the heel back. Repeat on the other side.
Why it helps: This exercise supports improved core stability by teaching the body to initiate movement from the centre, reducing unnecessary strain on the lower back and hip flexors.
3. Shoulder bridge
How to do it: Lie on your back with knees bent and feet hip-width apart. Inhale as your spine settles into the floor. On the exhale, gently tilt the pelvis and roll the spine upward one vertebra at a time, lifting only as high as feels comfortable. Pause briefly, 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. Knee sways
How to do it: Lie on your back with knees bent and feet slightly wider than hip-width. Allow the spine to relax into the floor as you breathe. Slowly let both knees sway from side to side in a smooth, controlled motion, moving only within a comfortable range.
Why it helps: Michielon explains that knee sways release tension in the hip flexors, lumbar spine, and psoas — muscles closely linked to the body’s stress response.
5. Starfish roll
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.
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