Group Hanna Somatics classes are offered both online and in-person in Berlin. These sessions are suitable for all levels and provide gentle, mindful guidance to help release tension, improve mobility, and reconnect with the body’s natural ease.
Each class focuses on a specific area of the body or movement theme, supporting a variety of needs, from easing chronic tightness to enhancing posture and overall well-being.
To stay updated on upcoming classes or workshops, you can follow on Instagram or get in touch directly for the current schedule.
Whether you’re in Berlin or anywhere in the world, you can join Hanna Somatics classes. Online sessions are held via Zoom, best with a stable internet connection and a computer or device. In-person classes can be arranged on request.
Clear verbal instructions guide you to feel and explore movements in your body. You can ask questions at any time, and guidance is offered as needed to support your practice.
Hanna Somatics is gentle and accessible for everyone. If a movement feels uncomfortable, you can reduce the range or simply visualize it. Both approaches help the muscles release tension.
Movements are done slowly to retrain the brain-muscle connection and release chronic tension. The slower you go, the more your body benefits.
This practice engages the brain’s sensory-motor system. The more present you are with bodily sensations, the more effective the movements become.
Classes can be done lying down, seated, or standing. Most sessions combine movements on your back, stomach, and sides. If a position isn’t comfortable, you can stay in a supportive position, modify the movements, or visualize them. Pillows can be used for extra support.
Hanna Somatics works best with regular practice. You can attend group classes, continue with private sessions, and integrate the movements into daily life to notice gradual, positive changes.
Practice Guide for Somatic Movements
When practicing somatic movements, move slowly, gently, and with awareness. This is how real, lasting change happens in your muscles and the way you move.
Stay connected to sensation
Begin with small, slow movements. Take your time and pay attention to what you feel inside your body. Notice how your muscles respond and how your control changes as you move.
Create a supportive space
Make sure you have enough room to move comfortably. Wear loose clothing that allows freedom of movement. Try to avoid interruptions, turn off distractions like TV or music, and give yourself a quiet space to focus.
Move slowly
Moving slowly gives your brain time to sense and understand what is happening in your body. Stay with each movement until it feels clear and comfortable before moving on. Each exercise builds on the previous one.
Be gentle
In Somatics, less is more. It is better to do too little than too much. Gentle, mindful movement supports learning much more than effort or intensity.
Do not force anything
Pushing or forcing movements will not help release tight muscles. In fact, it often creates more tension. If something feels strained or uncomfortable, reduce the effort and move more softly.
There should be no pain
Somatic movements are not meant to hurt. If you feel pain, slow down, use less effort, and stay within a comfortable range. Sometimes you may feel mild soreness as tight muscles begin to release, but this usually fades within a few days.
Be patient and consistent
Change happens gradually. Regular practice is more important than intensity. Try to practice daily, even for a short time. Morning or evening can work well. Over time, your awareness grows, your control improves, and movement becomes easier and more natural.
Let your body guide you. As you become more familiar with the exercises, you can move at your own pace and trust your own sensing.