SOMATIC YOGA

TEACHER'S GUIDE
Eleanor Criswell-Hanna, Ed.D.
A Guide for using Somatic Yoga with clients and students.

Somatics Educational Resources

1516 Grant Ave., Suite 212, Novato, CA 94945 USA
www.somaticsed.cominfo@somaticsed.com
(415)892-0617

All rights reserved. Unauthorized duplication is a violation of applicable laws.

 SOMATIC YOGA
TEACHER'S GUIDE
Eleanor Criswell-Hanna, Ed.D.
A Guide for using Somatic Yoga with clients and students.

Somatics Educational Resources

1516 Grant Ave., Suite 212, Novato, CA 94945 USA
www.somaticsed.cominfo@somaticsed.com
(415)892-b617

All rights reserved. Unauthorized duplication is a violation of applicable laws.

 SOMATIC YOGA TEACHER'S GUIDE
Eleanor Criswell-Hanna, Ed.D.

----- \ Somatics Educational Resources - Novato, California

The term "Somatic Exercises" is trademarked, and may not be used to designate products with
out the permission of Eleanor Criswell-Hanna.

Production Supervisor and Second Edition Revision: Allegra Hiner

Editorial Assistant: Marsha Calhoun

Copyright © 1993 by Eleanor Criswell-Hanna

All rights reserved.
First Edition. Second Edition, Copyright © 2007

Somatics Educational Resources

1516 Grant Ave., #212
Novato, CA 94945
CONTENTS

Foreword 1

Chapter I. Introduction 2

Chapter II. What is Somatic Yoga? What are the Somatic Exercises? 4

Somatic Meditation 6

Sensory-Motor Amnesia (SMA) 6

How to Benefit from Somatic Yoga 7

How to Give Yourself the Maximum Benefit of Somatic Exercises 8

Individual Somatic Yoga Sessions 10

How to Use the Somatic Approach to Yoga with Other Yogas 10

Chapter III. How to Conduct a Somatic Yoga Class 11

Chapter Iv. Schedule/Outline for Somatic Yoga Classes 12

Chapter V. Other Resources 14

What Is Somatic Yoga? by Eleanor Criswell-Hanna 15

What is Somatics? by Thomas Hanna 16

Teacher's Kits and Somatic Educational Resources Catalogue 27

i
 SOMATIC YOGA TEACHER'S GUIDE

by Eleanor Criswell-Hanna, Ed.D.

FOREWORD

There are many yoga teachers in the world. There are many orientations or styles of
yoga, many historical lineages. The styles or orientations vary in emphasis. The somatic
approach to yoga can be blended with a variety of orientations to enhance them. This
blending can be done by yoga teachers or yoga therapists; it can also be done by the indi
vidual student or practitioner. Many eclectic yoga teachers are beginning to use somatic
exercises as preparation for the yoga experience and at the conclusion of yoga sessions.
The purpose of the Somatic Yoga Teacher's Kit is to enable you to use the elements of the
approach in a variety of settings.

1
CHAPTER I. INTRODUCTION

The Somatic Yoga Teacher's Kit will enable you to teach a somatic yoga class (indi
vidual or group) or bring the somatic approach to yoga into your existing classes. It will
also enable you to do the same with your own personal practice. The Teacher's Kit includes
the book How Yoga Works: An Introduction to Somatic Yoga by Eleanor Criswell; the
Somatic Exercise Yoga audio tape/CD series; the "Cat Stretch" audio tape/CD created by
Thomas Hanna and narrated by Eleanor Criswell; the Somatic Yoga video/DVD; and the
Somatic Yoga Teacher's Guide. In addition, it is suggested that you read the book,
Somatics by Thomas Hanna. First published in 1988, Somatics is designed to introduce
you to the basic somatic concepts. The organization of the book includes five case studies
illustrating the Red Light, Green Light, and Trauma reflexes, with directions for and
pictures illustrating the basic somatic exercises in the back of the book.

The book How Yoga Works: Introduction to Somatic Yoga, first published in 1989,
is designed to introduce you to the basic Somatic Yoga concepts, or the somatic approach
to yoga.

Chapters include:
Part One: Entering the Path: Entering the Path; The Goals or Outcomes of Yoga; Yamas
Things to Avoid; Niyamas: Things to Do
Part Two: The Body in Somatic Yoga:
Asanas: What to Do; Pranayama: Breathing Exercises; Pratyahara: Progressive Relaxation
Part Three: The Mind in Somatic Yoga: Concentrating the Mind; Meditation: The Com
munication Loop; Samadhi: The State of Union
Part Four: The Psychophysiology of Somatic Yoga: The Psychophysiology of Yoga; Asanas: .
How They Work; The Senses and Concentration Training
Part Five: The Spiritual Side of Somatic Yoga: Yoga, Altered States of Consciousness, and
the Kundalini Experience; SomatiC Yoga and Psi
Conclusion: Somatic Yoga as a Way of Life; and a Suggested Program.

2
 The "Somatic Yoga" videorape/DVD (Eleanor Criswell) was produced by Jeffrey
Mishlove, Ph.D., directed by Arthur Block, as part of Mishlove's "Thinking Allowed" col
lection. It is 90 minutes long and has two parts. The first part is an interview of Eleanor
Criswell by Jeffrey Mishlove, during which Criswell discusses somatic yoga and demonstrates
the pranayama practice of alternate nostril breathing. In the second part, Criswell narrates
the "Cat Stretch" (created by Thomas Hanna), a set of somatic maintenance exercises and
demonstrates/ guides the movements; then, Mishlove narrates the demonstration portion
of the somatic yoga session. There are also other yoga postures that you may include (see
How Yoga Works, pp. 31-72, and other yoga books).

The "Cat Stretch" audio rape/CD (visually demonstrated on the Somatic Yoga
video/DVD) guides you through the daily maintenance program developed by Thomas
Hanna. The benefit of the audio version is that you are guided through the movements,
so that you remain more aware while moving; you can be more relaxed because you are
not remaining in "executive control" in order to remember what to do next. The Somatic
Exercise Yoga audiotapes/CDs guide you through an extended experience of the blend of
somatic exercises and somatic yoga. The Somatic Exercise Yoga tapes/CDs can also serve
as a sample one-day workshop.

When you first learn the somatic movements you will be more aware while doing
them. Later, it becomes a challenge to remain aware while doing them. Learned movement
patterns are valuable, but it is important to do the movements freshly. We have a tendency
to habituate to stimulation. That means that with experiences you cease to have the full
cortical response to what you are doing. This is useful because it economizes our efforts,
but we tend to cease to be as aware of them. Therefore, to continue to remain aware and
integrated while you are moving requires a special effort in attending.

The Somatic Yoga Teacher's Guide is designed to give you support, information, and
materials so that you can conduct a somatic yoga class or incorporate some of the principles
into your existing classes. We would appreciate hearing about your somatic yoga classes so
that we have a sense of their development, and so we can let others know what you are
doing. We often get questions about where somatic yoga classes are available.

3
CHAPTER II.
WHAT IS SOMATIC YOGA? WHAT ARE SOMATIC EXERCISES?

Somatic yoga is a blend of somatic exercises with yoga practices. The somatic exer-
cises are done with a yogic approach (mind-body integration), and the yoga is done with a
somatic approach. This might include visualization where possible in the yoga sequences,
perhaps to move more slowly with increased mind-body awareness into the postures, and
to pause to be more aware of the proprioceptive feedback from doing the postures. Through
somatic yoga you can bring more of your body back into awareness and use. When a muscle
or muscle group is chronically contracted, it is contracted because your nervous system is
contracting it. The nervous system control is at a low level in the brain, a brain stem level,
that is out of your conscious control. You can take or retake control by consciously using
the area. With the conscious contraction and utilization of these muscles you shift areas to
the more voluntary areas of the brain. You are still using the reflexive and cerebellar func-
tions, but with a higher level of organization.

Continued study of anatomy, physiology, and neurophysiology will enable you to be

more and more aware of how the body is functioning during somatic yoga sessions. Changes
occur not only in the sensory-motor system, but also in cardiovascular responses, hormones,
neurotransmitters and transmitter substances, etc.

Somatic yoga therapy allows the practitioner to put the person through the postures
in an aware, integrated fashion. The goal is to remain as mind-body aware as possible during
all of the practices, and in everyday life. This can have psychological and! or physiological
effects. As we use our physiological systems we are more prepared for life activities. We
become more and more aware of how important it is to relax. The shift toward PNS (pro
prioceptive nervous system) dominance that is a part of relaxation is very important.

4
 You can do a somatic yoga program or you can bring the somatic dimension to your
preexisting program. This means that you use the somatic exercises as warm-ups and incorpo-
rate an understanding of psychophysiology while doing your yoga. Somatic yoga draws heavily
upon the knowledge of neurophysiology. This information is necessary because you want to
keep in mind what areas of the brain are being stimulated or involved during the practices so
that you can organize the systems as efficiently as possible. For example, it is valuable to realize
that the parasympathetic nervous system is involved in relaxation and that the many practices
of somatic yoga help shift the nervous system balance in the PNS direction. That is why you
want to clear your mind as much as possible during meditation or postures so that the SNS gets
stirred up as little as possible. This enables a maximum shift in various PNS structures to occur.
It is valuable to keep this in mind.

In somatic yoga, we want to understand how the nervous systems work so that we can
give full permission to ourselves to use the appropriate systems, and so we can use the appro-
priate systems more specifically. For example, a visual meditation target is perceived through
input along the optic nerve. Its pattern comes in more on the rods; its color is processed by
the comes located in the center of the eye. If the object has moved, the oculomotor nerve and
the superior colliculi in the brainstem will be involved. All somatic yoga activities are used to
stimulate, activate, and utilize systems. This increases readiness and priming of systems and ap-
propriate biochemical changes.

As a teacher of somatic yoga, it is valuable that you know your muscles and muscle
groups (names, origins, insertions, actions). Concepts such as flexors, extensors, rotators, ago-
nists/antagonists, synergists, and co-contractions are important. It is important to have a gen-
eral knowledge of neurophysiology. This level will enable you to know more specifically what
you are asking your students to do. You can guide then more meaningfully.

As they are in the posture, muscles that are contracting or shortening are agonists. They
are being inhibited and allowed to lengthen. (There is a difference between stretching a con-
tracted muscle and inhibiting it, that is, allowing it to lengthen. Inhibiting a muscle allows it to
lengthen without triggering the stretch reflex and the muscle's subsequent re-contraction.) The
stretch reflex occurs when a muscle is suddenly stretched. The receptors within the muscle are
sensitive to stretch and cause a recontraction by way of the spinal cord.
5
SOMATIC MEDITATION

Somatic meditation uses mind/body integration as its focus. Therefore, an extremely use-
ful focus is the movement of your breathing. You need to sit in a comfortable position --lotus
pose, pose of the adept, or in a chair -:- with your feet on the floor and hands resting in your lap.
Your hands may be in a variety of positions. You clear your mind. If thoughts come in, you
allow them to go out again. You count your breaths, breathing easily and normally. A mantra
may be said on each breath. (A mantra is a Sanskrit word or name which is said to have special
vibrations and meaning.) For example, say "OM" on the inhale and count one on the exhale;
repeat consecutive numbers through to lOon subsequent breaths. With each breath you be-
come more an more relaxed. You may use the somatic mantra: So-rna. "So" on the inhale and
"rna" on the exhale~ Become more and more of your soma, your body experienced from within.

Awareness is the key to somatic yoga. You should be aware of the proprioceptive and
other feedback. Proprioception (Latin for self-sensation) refers to the feedback we receive from
our joint position sense (for example, information about whether joints are flexed or extended),
kinesthetic sense (information fed back from end organs located in muscles, tendons, and joints
stimulated by movements of our bodies and muscle tensions), vibration sense, and some aspects
of the location of our bodies in space.

SENSORY-MOTOR AMNESIA (SMA)

Sensory-motor amnesia (SMA) is the habitual contraction of muscles and muscle groups
until they cease to be under voluntary control. It is the habituated state of (motor) forgetful-
ness, the loss of memory of how certain muscle groups fell and how to control them. The term
SMA was developed by Thomas Hanna in his book, Somatics.

somatics
.. , . , ' . , ...... , I . "" .. . "~ . .~, ...... , I . . . ~ " ....

I tl!"~l'l~l!J honnu

6
 HOW TO BENEFIT FROM SOMATIC YOGA

The general steps for doing the somatic yoga postures incltule:

1) Visualize the posture for 10 Oms or 10 seconds

2) Move slowly into the posture. Take about 10 Oms/seconds to get into it
3) Do the Om-count while holding the posture; keep your attention on the posture
4) Follow the appropriate breath pattern for that posture
5) Come slowly out of the posture. Take about 10 Oms/seconds
6) Take the corpse position. Do deep breathing for about one minute or 60 Oms
7) During that time, be aware. Practice self-sensing. Scan your body for the aftereffects of
having done the posture: proprioceptive sensations, heat changes, differences in body position,
feelings of relaxation
8) Visualize the next posture

Research literature on mental imagery rehearsal shows a small gain in effectiveness with
mental preparation; there is another related research literature on mental set. It is considered in
/~,

somatic yoga that visualization helps develop a mental set which allows the postures to be dome
more effectively. We might consider the analogy that the visualization of the posture helps pro-
gram your biocomputer (brain) for the subsequent action (i.e., loading the program and then
running the program). Using visualization allows you to assume the posture more effectively
for the length of time you choose to hold the posture.

Somatic exercises can enable you to get your body ready for the yoga practices. It is par-
ticularly valuable to offset age-related changes or formerly undeveloped areas. In somatic yoga
you do not stretch contracted muscles, which triggers the stretch reflex ~ but release the con-
tracted muscle by allowing the muscle to lengthen with awareness. There is also maximal mind-
body awareness brought to the process. This is a growing experience. As you are somatically
aware, you become more and more somatically aware. It is also quite interesting and pleasur-
able.

7
 HOW TO GIVE YOURSELF THE MAXIMUM BENEFIT
OF SOMATIC EXERCISES
by Thomas Hanna

The most important thing for you to remember is that Somatic Exercises change your
muscular system by changing your central nervous system. If you do not remember this im-
portant fact, their effectiveness will be diminished for you.

You will receive the maximum benefit from the Somatic Exercises movement patterns if
you do the following:
1. While doing the Somatic Exercises, your primary task is to focus your attention on the
internal sensations of movement. These movement patterns those areas of the body most
commonly affected by sensory-motor amnesia. As you perform the exercises, concentrate on
developing a careful sensory awareness of the movements in these body areas as a direct way to
maintain control over them.

2. Ideally, you should do your Somatic Exercises while lying on a rug or mat, wearing loose
clothing, and being away from all distractions. A rug or mat allows comfort while providing a
firm support for your body. This allows you to be more precise in performing the movement
and more precise in perceiving it. People whose movement or strength is extremely limited
may do their Somatic Exercises in bed. The firmer the mattress, the more effective the exercises
will be, and they should move to a rug or mat as soon as is possible.

The object of Somatic Exercises is to loosen your body from constricted muscles, so it
makes no sense to wear constricting clothing while you do them. On the other hand, there's
no need for athletic gear. You're not supposed to work up a sweat doing Somatic Exercises.

3. Always move slowly. Moving slowly, you give your brain the chance to notice all that is
happening in your body as your move. Slow-motion films are essential in sports training be-
cause they allow athletes to study details of a movement or play. The same goes for focusing at-
tention on the internal sensations of your own movements: The more slowly you go, the more
you perceive.

4. Always move gently and with the least possible effort. Again, this is so that your brain can
receive precise and uncluttered sensory feedback from the exercises. When you experience
excessive effort and strain - as is usually the case in doing calisthenics - then your brain is clut-
tered by sensory feedback that is irrelevant to what you are relearning how to control. It is bet-
ter for you to feel that you are doing "too little" than to risk doing too much and undermining
the somatic learning process.

8
5. Do not force any movement. Somatic Exercises help you maintain sensitivity and control,
but until your brain learns how to move your muscles, no amount of force and effort will re-
lease the involuntary contractions in your body. Pushing against your muscles is from the old
tradition of physical training, which always fails to release the hold of sensory-motor amnesia.
If you attempt voluntarily to force a muscle that is involuntarily contracted, you will cause an
equal and opposite resistance of that muscle. It will contract even tighter, finally to the point
of spasm.

Remember: Ifyou want to untie a knot, you must look at the cord carefully, then gently undo
the tangle. Yanking on the cord will only make the knot tighter.

6. Somatic Exercises are not painful. The movement patterns of these exercises are the normal
movements of the musculoskeletal system. If you perform them slowly and gently, they are
completely harmless. Hurting yourself while exercising is unnecessary, harmful and, of course,
no fun at all.

People who are already suffering from sensory-motor amnesia, especially those with
severely contracted lower back muscles, will sometimes feel soreness when these muscles first
begin to lengthen. This is to be expected; once their muscles lengthen, the soreness will dis-
appear. Even very painful lower back muscles become comfortable after about three days of
Somatic Exercises, once they have relaxed to their natural length and blood has circulated
through the muscle fibers. Thus, if you feel some pain while doing the exercises, move gently
and slowly, never forcing your movements, and keep in mind that this is the normal direction
of movement that you are trying to reestablish.

There are always unusual situations where normal musculoskeletal movement patterns
are impossible because of an observable obstacle. In such cases, you should seek medical advice
and follow it. Physicians usually agree that Somatic Exercises are anatomically harmless when
done properly.

9
INDIVIDUAL YOGA SESSIONS

Individual somatic yoga sessions or somatic yoga therapy sessions can consist purely of
somatic yoga or be a bit more psychologically interactive. The session may be 50 minutes long.
The first 10 minutes may be devoted to a discussion of the previous week. The first session of
the series is an initial interview that is devoted to getting relevant information about the per-
son: presenting complaint or focus, medical history, psycho social history, etc. The second
session begins with discussion of the somatic yoga practice of the week (problems, successes,
questions, life issues, insights). The next 20 minutes are devoted to new somatic exercises and
somatic yoga postures. The remaining 10 minutes are devoted to debriefing the session: what
came up during the practice, home practice plans, and future plans.

HOW TO USE THE SOMATIC APPROACH TO YOGA WITH OTHER YOGAS

Different approaches to hatha yoga come from different historical lineages. The somatic
approach to yoga can be blended with these different approaches. The way to do this is to use
the somatic exercises as warm-ups - the cat stretch, for example - and other relevant move-
ments. The next step might be to include visualization where possible in the yoga sequences,
perhaps moving more slowly with increased mind-body awareness into the postures, and paus-
ing to be more aware of the proprioceptive feedback from doing the postures. With somatic
yoga, the somatic exercises are used with a greater sense of integration of mind and movement
than usual.

10
CHAPTER III. HOW TO CONDUCT A SOMATIC YOGA CLASS

A somatic yoga class should be conducted in a spacious room with a clean carpet. Stu-
dents are invited to wear loose clothing appropriate for lying on the floor and to bring a mat
or blanket. Good ventilation and appropriate temperanlre are essential. The classroom needs
to be large enough for students to be able to stretch out comfortably. A clean, carpeted floor is

ideal, but a clean, bare floor can be used. In the case of a bare floor, students can use blankets,
mats, or the like. Sometimes these are provided by the class and sometimes brought by the
students. It is said that as you use a blanket or mat over time, it begins to absorb the energy of
your practice. This ·then affects your next practice. The blanket begins to symbolize the yoga
state for you and suggests that state to you as you see it, touch it, and beg~ your practice.

11
CHAPTER IV. SCHEDULE/OUTLINE FOR SOMATIC YOGA CLASSES

This section will discuss sample schedules for the eight-week class, the one day work-
shop, and the college/university course.

The eight-week class is designed to teach the physical practices, including meditation.
The class period is spent primarily reviewing previously learned practices and learning new
ones. Instruction is focused on the practices, with a brief description of how to do them, what
their benefits are, and how to get proprioceptive/sensory feedback from them. Postures follow
the sequence discussed earlier of visualization, om-count during the posture (movement and
posture), and relaxation and self-sensing after the posture.

The following is the key to Postures listed in the class outline below:
a) legs up
b) half shoulderstand
c) shoulderstand
d) fish
e) plow
f) cobra
g) locust
h) bow
i) spinal twist
j) yoga mudra
k) head-to-knee
1) tree

The eight-week somatic yoga class might use the following outline:

WEEK 1. What is somatic yoga? What are the Somatic Exercises? (Overview) Basic prin-
ciples for doing both.
Warm-ups; Postures a & b (30 seconds); Pranayama (rapid breath); Pratyahara; Meditation
(5 minutes).

12
WEEK 2. Warm-ups; Postures a, b, & c (30 seconds); Pranayama (rapid breath); same-nostril
breath 1:4:2 ratio; Pratyahara; Meditation (10 minutes).

WEEK 3. Warm-ups; Posture a (1 minute); Posture b (40 seconds); Posture c (1 minute);

Posture d (30 seconds); Pranayama (rapid breath); alternate nostril breath 1 :4:2 ratio; Pratya-
hara; Meditation (15 minutes).

WEEK 4. Warm-ups; Posture a (1 minute); Posture b (40 seconds); Posture c (1-112 min-
utes); Posture d (1 minute); Posture e (30 seconds); Pranayama (see week 3); Pratyahara;
Meditation (20 minutes).

WEEK 5. Warm-ups; Posture a (1 minute); Posture b (40 seconds); Posture c (1-112 min-
utes); Posture d (1-112 minutes); Posture e (1 minute); Posture f (2 repetitions); Pranayama;
Pratyahara; Meditation (20 minutes).

WEEK 6. Warm-ups; Posture a (1 minute); Posture b (40 seconds); Posture c (2 minutes);

Posture d (2 minutes); Posture e (1-112 minutes); Posture f (3 repetitions); Posture g (2 repeti-
tions); Pranayama; Pratyahara; Meditation (20 minutes).

"WEEK 7. Warm-ups; Posture a (1 minure); Posture b (40 seconds); Posture c (3 minutes);

Posture d (3 minutes); Posture e (2-1/2 minutes); Posture f (3 repetitions); Posture g (3 repeti-
tions); Posture h (2 repetitions); Pranayama; Pratyahara; Medi.tation (20 minutes).

WEEK 8. Warm-ups; Posture a (1 minute); Posture b (40 seconds); Posture c (3 minutes);

Posture d (3 minutes); Posture e (2-112 minutes); Posture f (3 repetitions); Posture g (3 rep-
etitions); Posture h (3 repetitions); Posture 1 (30 seconds each side); Pranayama; Pratyahara;
Meditation (20 minutes).

13
CHAPTER V. OTHER RESOURCES

You may want to use other Somatic Exercises and books in your classes. The list of
books and audio tapes/CDs by Eleanor Criswell Hanna and Thomas Hanna follows.

SOMATICS - Magazine-Journal of the Mind/Body Arts & Sciences is published semi-

annually (founded by Thomas Hanna; edited by Eleanor Criswell Hanna). Founded in 1976,
articles concern research, theory, and practice in the body-mind integration disciplines. Many
back issues, covering a wide variety of somatic approaches, are available.

The Somatics Society annual membership entitles you to SOMATICS Magazine, the
Somatics Society Newsletter, and discounts on selected Somatics Educational Resources
books, audio tapes/CDs, and videos/DVDs. Further information and a downloadable com-
plete catalog can be found on the Somatics Educational Resources website: http://www.
somaticsed.com

If you have questions about the Somatic Yoga Teacher's Kit materials or the Somatic
Exercises, please contact: The Novato Institute for Somatic Research and Training, 1516
Grant Ave., #212, Novato, CA 94945, phone (415)897-0336, or email: info@somaticsed.
com If you would like to schedule an individual consultation or somatic yoga or bodywork
session with Eleanor Criswell Hanna, Ed.D., please call (415)897-0336 for an appointment.

14
 WHAT IS SOMATIC YOGA?
by Eleanor Criswell Hanna, Ed.D.

The yoga presented in the Teacher's Guide is called somatic because it aims toward
mind-body unification. It uses hath a yoga practices coupled with raja yoga practices. It in-
cludes the principles of psychophysiology, awareness techniques, visualization exercises, etc.
It also draws heavily from the biofeedback research literature for actual effects of the practices.
It is a composite yoga which aims toward increased unification of your mind and body dur-
ing all the experiences of daily life. A yoga for modern times, it is designed to be blended wirh
your daily activities and lifestyle.

Somatic Yoga has to do wirh rhe evolution of rhe person - mind, body, and spirir. It
leans heavily on sensing your life's work or destiny. The various practices facilitare being able
to hear more and more messages from your inner wisdom or guidance.

Eleanor Criswell-Hanna, Ed.D., is Professor of Psychology, Sonoma Srare University (1969-

present), Psychology Graduare Coordinator, and former Chair of rhe Psychology Department.
She was rhe founding direcror of rhe Humanisric Psychology Institure, San Francisco (now
Saybrook Institure). She has been a student of yoga psychology and mediration for 30 years.
She has raughr yoga psychology in the Psychology Department of Sonoma Srate University for
22 years. She has published articles on yoga psychology in magazines and journals during thar
time. Currently, she is Editor of Somatics Magazine and has a strong interesr in furthering the
awareness of the possibilities for healrh and well-being inherent in mind-body integration. To
thar end she has also trained reachers of yoga psychology.

15
 WHAT IS SOMATICS? by Thomas Hanna, Ph.D.
THE DISTINCTION BETWEEN SOMA AND BODY
Somatics is the field which studies the soma: namely,
the body perceived from within by first-person percep-
tion. When a human being is observed from the outside
- i.e., ITom a third-person viewpoint - the phenomenon
of a human body is perceived. But, when this same hu-
man being is observed from the first-person viewpoint
of his own proprioceptive senses, a categorically different
phenomenon is perceived: the human soma.
The two distinct viewpoints for observing a human
being are built into the very nature of human observation
which is equally capable of being internally self-aware as
well as externally aware. The soma, being internally per-
ceived, is categorically distinct ITom a body, not because
the subject is different but because the mode of viewpoint
is different: It is immediate proprioception - a sensory
mode that provides unique data.
It is fundamental to recognize that the same individ-
ual is categorically different when viewed from a first-per-
son perception than is the case when he is viewed from a
third-person perception. The sensory access is categori-
cally different as are the resultant observations.
The categorical distinction between these two view-
points establishes the ground rules for all studies of the
human species. Failure to recognize the categorical dif-
ference between first-person observation and third-person
observation leads to fundamental misunderstandings in
physiology, psychology, and medicine.
Physiology, for example, takes a third-person view
of the human being and sees a body. This body is an
objective entiry, observable, analyzable, and measurable in
the same way as any other object. The universal laws of
physics and chemistry are brought to bear on this body,
because - as an observed body - it richly displays universal
physical and chemical principles.
Ftom a first-person viewpoint, however, quite dif-
ferent data are observed. The proprioceptive centers
communicate and continually feed back a rich display of
somatic information which is immediately self-observed
as a process (hat is both unified and ongoing. Somatic
data do not need, first, to be mediated and interpreted
through a set on universal laws to become factual . First-
person observation of the soma is immediately factual .
Third-person observation, in contrast, can become factual
only by mediation through a set of principles.
It should be understood that this difference in data is
neither a difference in truthful accuracy nor of intrinsic
v<J.lue. The difference is that two separate modes of cogni-
tion are irreducible. Neither mode is less factual or inferior
to the other; they are coequal.
Psychology, for example, takes a third-person view of the
human being and sees a body of behavior. This bodily be-
havior is an objective datum that is observable, analyzable,
and measurable - as is any other behavioral darum. The
universal laws of cause and effect, stimulus and response,
and adaptation are brought to bear on the behaving body,
because - as an observed body - it richly displays these
behavioral principles.
But, ftom a first-person viewpoint, quite different data
are observed. The ptoprioceptive centers communicate and
feed back immediate factual information on the process
of the ongoing, unified soma - with the momentum of
its past, along with the intentions and expectations of its
future. These data are already unified: they have no need
to be analyzed, interpreted, and later formulated into a
unitary factual statement.
Medicine, for example, takes a third-person view of the
human being and sees a patient (i.e., a clinical body) dis-
playing various symptoms that - when observed, analyzed,
and imerpreted according to universally known clinical
principles - can be diagnosed, treated, and prognosed.
But, ITom a first-person viewpoint, quite different data
are observed. The proprioceptive cemers communicate and
feed back immediate factual information on the cominu-
ous and unified past of the soma and its expectations for
the future. The somatic appreciation of how this past led
to ill health and how the future may restore - or not restore
- health is essential to the full clinical picture. Ignorance
of the first-person viewpoint is ignorance of the somatic
factor that permeated medicine: the placebo effect and the
nocebo effect.
Thus, the human being is quite unlike a mineral or a
chemical solution in providing, not one, but two irreduc-
ible viewpoints for observation. A third-person viewpoint
can only observe a human body. A first-person viewpoint
can only observe a human soma - one's own. Body and
soma are coequal in realiry and value, but they are categori-
cally distinct as observed phenomena.
Somatics, then, is a field of study dealing with somatic
phenomena: i.e., the human being as experienced by him-
self ITom the inside.
Reprintedfrom Somatics, VoL V, No.4, Spring/Slimmer, 1986.
16
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Somarics Educational Resources, 1516 Grant Ave., #212, Novato, CA 94945.

17
Books, Books, Books! Visit ou.r website - www.somaticsed.com to download complete catalog.
BIOFEEDBACK AND SOMATICS: Toward Personal Evolution, Eleanor CrisweU,Ed.D. #SER-80 $14.95
An in-depth, illustrated overview of biofeedback and its specific applications from a somatic perspective.

BODIES IN REVOLT: A Primer in Somatic Thinking, Thomas Hanna. #SER-20 $9.95

The book that defined the "somatic" point of view and formuJated the somatic tradition; introduces the concept of the soma and surveys the scientific
and philosophic spokesmen of this concept. The basic textbook for studying the field of somatics.

THE BODY OF UFE: Creating New Pathways for Sensory Awareness & Fluid Movement, Thomas Hanna. #SER-30 $12.95
Classic book on bodywork education with discussion of case histories. Covers general theory and practice of somatic education and body work with
reference to the inner workings of Functional Integration , Alexander Technique, Sensory Awareness, etc.

HOW YOGA WORKS - An Introduction to Somatic Yoga, Eleanor Criswell,Ed.D. #SER-40 $14.95
A special study of the psychophysiological foundations of the experiences and bodily transformations occurring through yogic practice. The entire
field of Raja Yoga is surveyed in this illustrated volume. For the general re-.lder.

SOMATICSI REAWAKENING THE MIND'S CONTROL OF MOVEMENT, FLEXIBIUTY, AND HEALTH, Thomas Hanna.
Learn about the "Red Light" and "Green Light" muscular stress reflexes that distort our bodies. Discover the "Trauma Reflex" that causes our bodies
to tilt. Read about the medical consequences of chronic muscuJar contraction. Practice the eight Somatic Exercises which erase the damaging eJfects
of stress and trauma and maintain daily flexibiliry and comfort. Audio Vl!TSion of exercises available (#700 and # J50 series) N~ Edition.
#SER-IO $17.95

WAKING THE TIGER Healing Trauma Series. #TIG-1 Book $16.95; #TIG-2 Tapes $59.95; #TIG-3 THE SET- $76.90
Book & audiocassettes, D r. Peter A. Levine. (Paperback book & 6 cassettl!S) Somatic Experiencing is a practical, body-oriemed, naturalistic ap-
proach to resolving the effects and aftermath of trauma through a 3-phase somatic process rhat addresses emotional trauma at its source - the body.

WAYS TO BETTER BREATHING, Carola Speads #SER-5 $14 .95

A small classsic that gives Simple and clear instrucitons on how to gain greater awareness and comrol of the process of breathing. lmmensely benefi-
cial on cwo fronts: emotional and physiological.

ILLUSTRATED ESSENTIALS OF MUSCULOSKELETAL ANATOMY, Sieg & Adams #SER-95 $26.95

Clear, concise information on musculoskeletal anatomy for both review reference and for the beginning student. Separate illustrations and descrip-
tions of individual skelec-.u muscles, bones and nerves of the upper and lower extremities, major muscle groups of head, neck and trunk, and muscle
groups which perform the motion of the joints .

THE PHYSIOLOGY OF THE JOINTS, l.A. Kapandji - (3 volu mes) Brirish imporr. KAP #1,2,3 $54 .95 each
Simple, precise and comprehensive, these 3 volumes are essential tools for body workers and somatic educators. Unique in showing the mechanics of
the muscles and joints by diagrams ramer rhan a text, this ingenious work presents rhe muscuJo-skeletal system in full clinical detail. A classic. (large,
srurdy paperbacks, iUustril.ted) Vol. I : Upper Limb-(KAP-l), Vol. II : Lower Limb-(KAP-2), Vol. III : The Trunk and Vertebral Column-(KAP-3)

BEING IN MOTION, a Somatic Music and Movement Program for Children #BIM-1 $45 .00
MuJticultural music and movement activities to enhance awareness and cognitive skills for use in the classroom or children's programs, grades K-5+ .
Provides a teacher handbook. instructional video and CD or audiotape with lessons to foster calm attentiveness and readiness to learn . Developed by
Young Imaginations with Dr. Eleanor Criswell.

Videos & DVDs:

EQUINE HANNASOMATICS· with Dennis Reis & Eleanor Criswell,Ed.D . VHS-#EHSI-V $29.95; DVD-#EHS1-D $32.95
Hanna Somatics Education" for use with horses to facilitate greater ease & mobiliry whjle strengthening the bond between animal & trainer. GO-min.

THE CAT STRETCH with Eleanor Criswell Hanna, from "Thinking Allowed". #SER-55 $25 .00
Dr. Criswell Hanna demonstrates and guides you through the Somatic Cat Stretch, as developed by Thomas Hanna in his book, SOMATICS. An
excellent visual guide for your daily somatic maintenan ce routine. DVD, VHS, 20-min . color

THE INTEGRAL ANATOMY SERIES SET - Gil Hedley, Ph.D . DVD, #IA-Set $97.76 for the set (Vats. 1 & 2)
Vol. 1: Skin & Superficial Fascia, DVD, color; lOO-rnin.(#lA-l) $48 .88 Rare visions of tbe human form explored through dissection.
Vol. 2: Deep Fascia and. Muscle, DVD, color; llO-min . (#lA-2) $48.88 See what you touch .

SOMATIC YOGA with Eleanor Criswell, from "Thinking Allowed". #SER-45 $49.95
Two-p.art program presents an in-depth discussion of Somatic Yoga and irs health. benefits, followed by a guided demonstration mat leads you
through the Somatic Cat Stretch and somatic yoga postures. DVD, VHS , 90-rnin. color

UNLOCKING YOUR BODY - Regaining Youth through Somatic Awareness, Thomas Hanna,TbinkingAUowed. #SER-15 $49.95
Hanna's basic memod for working with stiffness and soreness in me middle of rhe body. Hanna explains the neurophysiological origins of chronic
muscuJar tension , then demonstrates bow to eradicate this problem. Shows basic techniques to overcome chronic back pain . DVD, VHS , 90-min.

SomaticsEducationalResources, 1516 Grant Ave., Suite 212, Novato, CA94945 U.S.A.

ph(415)892-0617· fax(415)892-4388 • www.somaticsed.com • info@somaticsed.com
 Somatic Exercises ™ Audiotapes & CDs· Narrated by 1homas Hanna, Ph.D:
The Myth of Aging: Somatic Exercises~ to Control Neuromuscular Stress (#700) 4 cassettes or CDs $40.00
somatics
8 basic exercises for daily stress control that correspond with those given Hanna's landmark book, SOMATICS.
Somatic Exercises~: The Complete Cat Stretch (#150) 1 cassette or CD $10.00
Created by Thomas Hanna and narrated by Eleanor CrisweU Hanna, the concise 20--min. program on side 1 is suitable
for daily use as a regular somatic maimenance program. Side 2 has a 10-min. version of the Abbreviated Cat Stretch.
Somatic Exercises~ for the Legs and Hip Joints (#575) 3 cassettes or CDs $30.00
Valuable for walkers, joggers and dancers: improvemem of the comfort, efficiency and lasting p ower of locomotion.
Somatic Exercises~ for the Hands, Wrists, Elbows and Shoulders (#300) 3 cassettes or CDs $30.00
Widely used by persons doing constant repeti tive hand-arm movements, e.g. typists, office and assembly workers, musicians, etc.
Somatic ExercisesT• for the Neck, Jaw and Skull (#200) 4 cassettes or CDs $40.00
Specially programmed fot sufferers of chronic neck soreness, frequent tensions headaches and TMJ problems.
Somatic Exercises~ for the Lower Back (#450) 4 cassettes or CDs $40.00
In heavy demand , a graduated program for relaxing and gaining control of the lumbar spine and trunk.
Somatic ExercisesT• for Full Breathing (#400) 3 cassettes or CDs $30.00
Improves respiratory functions and explores the relationship of shallow breathing to coronary health.
Somatic Exercises'" for Feet, Knees and Pelvis (#600) 3 cassettes or CDs $30.00
Specially designed program for persons with chronic acbes in feet, knees and hip-joints.
Somatic Exercises~ for Rounded Shoulders and Depressed Chests (#350) 3 cassettes or CDs $30.00
Reverses stooped, imbalanced pOSTUre that begins in middle years; also relieves depressed breathing and bunched shoulders.
T
Somatic Exercises for Protruding Bellies
• (#475) 3 cassettes or CDs $30 .00
Your abdomen stiU p.rotrudes after all your efforts. Learn why as you permanently change it yourself. An entertaining program .
Somatic Exercises Audiotapes & CDs· Narrated by Eleanor CrisweD. Hanna, Ed.D.
TN

Somatic Exercise Yoga (#250) 3 cassettes or CDs $30 .00

Somatic Exercises~, Somatic Relaxation, Somatic Meditation and Somatic Yoga postures for all levels of experience.
Somatic Exercises~ to Improve Walking (#820) 3 cassettes or CDs $30 .00
Enjoy getting to where you're going - exercises to increase range of movement and ease overall locomotion.
Somatic Exercises~ for the Arms, Hands, Neck & Sboulders (#830) 3 cassettes or CDs $30.00
Learn to relax and control the muscles of the upper body, while improving the comfort and efficiency of yo ur movements.
Somatic Exercises~ for the Hips, Thighs, Lower Legs & Feet (#850) 3 cassettes or CDs $30 .00
Reli.eve discomfort and gain freedom of mov=em in the lower extremities, from bips to toes.
Somatic Exercises~ for the Brain, Muscles & Nerves (#880) 3 cassettes or CDs $30.00
Optimize tbe MincllBody ConnectionLearn wbere nerves are and enhance brain/muscle/ nerve coordi.nation an.d understanding.
Somatic Exercises~ for the Face, Eyes, Neck & Shoulders (#890) 3 cassettes or CDs $30 .00
Learn bow to relieve stress, strain, and restricted movement in the bead, face, jaw, eyes, and upper torso/shouldets.
Somatic Exercises~ for Athletes, Fitness Enthusiasts & Equestrians (#910) 3 cassettes or CDs $30.00
Gain greater coordination and ease of movement, enhance performance, decrease pain, and reduce likelihood of injury and pain.
Somatic Exercises~ - Seated Somatic Exercises (#930) 3 cassettes or CDs $30.00
Specific exercises for use while seated in a chair, at borne, in the office, traveling, etc. Relieve "office fatigue".
Somatic Exercises~ for Travelers and Commuters (#940) 3 CDs $30.00
Tremendously helpful in alleviating the pbysical and mental stress and fatigue of routine and 10llg distance travel.
Somatic Exercises'" for Meditators (#95 0) 3 CDs $30.00
Exercises desined to facilitate ease of meditation postures for greater relaxation, focus, and stress release.
SOMATICS EDUCATIONAL RESOURCES
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