Some recomendations for your health
A Practice in Listening and Care
Nurturing the Relationship with Your Body
Relationships with your body are just like any other relationships: to make them fulfilling and supportive, you need to invest time, attention, and energy. When you do, your body will respond, nourishing you and sharing its strength and resources.
Here’s a simple practice to try:
• Turn your attention inward. Notice the sensations in your body right now.
• Ask yourself: “What is my body telling me?”
You might hear things like:
• I feel cold.
• I’m uncomfortable.
• It’s hard for me to breathe.
• My shoulders are tense.
Don’t judge, analyze, or try to fix anything right away. Instead, become a curious and compassionate listener.
• Are you cold? Let’s get a blanket.
• Uncomfortable? Let’s move to a different chair.
• Feeling stuffy? Let’s open a window or step outside.
If you can’t meet your body’s needs in the moment, be honest with it:
• “I hear that you need rest. Thank you for letting me know. Right now, I need to finish this project, but I promise we’ll spend the weekend lying in bed for as long as you want.”
And don’t forget to express gratitude to your body for taking care of you. Even in tough times, it’s always working for you.
How is your relationship with your body? Do you listen, care, and show appreciation? Or do you find yourself ignoring or overworking it?
What would you like this relationship to look like?
What is somatics?
Somatics (or somatic training according to the Thomas Hanna method) is a system of neuromuscular retraining that helps to get rid of chronic pain and gain freedom of movement.
The term somatics comes from the ancient Greek word "soma", which means a body perceiving itself from the inside, from the first person. The position of a person perceiving himself from the first person allows developing sensitivity to his own movements and sensations. Thus, a person learns to realize what exactly he is doing at the moment and whether he wants to continue doing it or whether he wants to change something in himself.
Thanks to the development of sensitivity, the brain receives a large amount of new incoming information, on the basis of which it builds further actions.
Somatics classes allow you to improve your connection with your body and learn to independently cope with fatigue, limited mobility and chronic pain caused by sensorimotor amnesia.
Somatics is not a treatment, not gymnastics and not mysticism. It is a modern soft method that helps to establish a connection between the mind and body through the setting of a new self-organization.
ADVANTAGES OF THE COURSE
📝 Convenient:
The video format of the course allows you to study at any time convenient for you, in any place where you can lie down on the floor so that you will not be disturbed. No special equipment is needed for the classes. You will only need loose clothing, a mat and a blanket.
📝 Fast:
each lesson takes an average of 25-30 minutes. You consistently go through all 6 lessons of the course. Studying 2-3 times a week, in about 2 months you will work through the entire course and then you will need to set aside 15-20 minutes daily to maintain the achieved result.
📝 Effective:
Modern methods of somatic training are based on the use of neuroplasticity - the brain's ability to change as a result of experience. This allows one to quickly cope with sensorimotor amnesia, restore sensorimotor memory, returning lost flexibility and mobility to the body and mind.
📝 Professional:
The course was filmed using high-quality equipment, with good sound and lighting. Filming took place in a modern country house. A pleasant voice, a calm, measured pace and clear instructions from an experienced presenter help you relax and allow you to comfortably perform somatic studies on your own.
COURSE CONTENT
In the introduction, students are introduced to three basic principles for performing somatic lessons:
• move consciously;
• move slowly;
• move in your comfort zone.
Lesson 1: Releasing the Front Surface of the Body
The first lesson of the course is aimed at releasing the startle reflex. When the brain perceives a situation as dangerous, it activates protective mechanisms. On the level of the musculoskeletal system, this protection manifests as tension in the muscles along the front surface of the body—abdominal muscles, the respiratory and pelvic diaphragms, chest muscles, neck muscles along the front, inner thigh muscles, and other muscles that contract the body toward its center and tilt it forward. This lesson helps to relax, reduce anxiety, straighten up, release tension in the abdomen, neck, and shoulders, and free up breathing.
Lesson 2: Releasing the Back Surface of the Body
Modern life demands high-speed activity and constant action. Stress and fatigue lead to the accumulation of chronic tension in the back, particularly in the lower back. The second lesson of the course focuses on relaxing the lower back, back muscles, and the entire rear surface of the body.
Lesson 3: Releasing the Side Surfaces of the Body
The third lesson of the course addresses the side surfaces of the body and the waist area. This lesson helps reduce asymmetry in the positioning of the pelvis and rib cage. It also positively influences breathing and the body's vertical alignment.
Lesson 4: Free Spinal Rotation
The fourth lesson concludes the cycle of lessons aimed at releasing the body's center from sensory-motor amnesia. Once the strong muscles of the abdomen, lower back, and waist are freed from unnecessary tension, the spine becomes capable of rotational movement in all directions.
Lesson 5: Releasing the Hip Joints and Legs
The fifth lesson of the course serves as an excellent warm-up before walking, jogging, or dancing. Here, your nervous system will have the chance to carefully study how movements are organized in the ankle joints, knees, and hip joints, and how these movements are connected to the pelvis, spine, and head. As a result of this exploration, movements become more coordinated, and your gait becomes lighter and more efficient.
Lesson 6: Free Breathing
This lesson does not teach you how to breathe "correctly." Instead, you will learn to relax the diaphragm, abdomen, and ribs to enable easier and freer breathing. You will also discover how to use breathing to balance the nervous system and achieve a calmer, more stable internal state.
Lesson 7: Daily Practice
The final lesson of the course introduces a daily practice. This practice consists of a series of focused movements that were previously explored in the course lessons. These movements harmoniously engage the entire body—from the center to the periphery.
GENERAL RECOMMENDATIONS FOR COMPLETING LESSONS
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Choose a convenient time for you to do the lessons of the course and, after, daily practice. This can be in the morning, as soon as you wake up. Or in the evening before going to bed. The day will also work, if it is more convenient for you. It is recommended to do it at the same time, so that somatic practice becomes a habit, like brushing your teeth.
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arrange a place for practicing. It should be a space where you feel comfortable and where no one will disturb you during your practice. Put a rug or blanket on the floor, you can lie down on a carpet. If you need a pillow under your head, take a folded blanket or a large towel. It is important that the room is warm, because you will relax and begin to freeze.
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It is important to develop the right mindset for your classes. Enjoy this opportunity to be with yourself, to hear yourself, to take care of yourself. Be curious and patient with yourself. Do not strive for some strictly defined result. Enjoy the process. And then the result will definitely come.
PRICE AND HOW TO PURCHASE THE COURSE
The cost of the course is 4990 rubles.
With a seasonal discount, the cost of the course is 3,500 rubles.
Pensioners and regular participants of group or individual somatic classes receive a 20% discount.
COURSE REVIEWS
Angelica Novikova
I am glad that Katya did this course. I think that it is the right thing to start with. When I started studying with Katya, this was what I was looking for. I wanted to find physical exercises for daily practice and I was looking for videos. I wanted to see how a person does it and have a voice accompaniment. I found the only option on YouTube and tried to do it 2 or 3 times, but it did not suit me. It was too fast for me. Too technical. Like not physical exercises, but regular gymnastics - one, two, three, stand up, sit down. And I clearly understood that this is not what I want. So when I found Katya, everything coincided for me here. This was not physical education, but a very slow and attentive attitude to your body. I had the feeling that Katya was showing with her voice. An image was immediately born in my body of what to do. Like a picture. This was important for me, because I am not very friendly with my body and it is important for me to understand what to do. It was slow, which is important for me, so that I could translate this understanding into my own movement.
Maxim Sablev
Thanks to Katya's classes, I got acquainted with somatic practice. I received an arsenal of effective exercises. Each member of the community of Katya's students can always ask a question in WhatsApp and get her answer.
In our time, the time of inclusion in rapidly changing flows of information and events, captivating and distracting us from what is happening inside us, it is especially important to have a practice that would return our attention to ourselves and what is happening inside us. And somatic practice can become such a practice.
Oksana Yashina
I have completed several courses in somatics with Katya. The topics were different, but the result was the same: a feeling of a more harmonious body. I am much less bothered by pain in my back, neck, head, I began to fall asleep faster, learned to relax better. I like the classes themselves and the sensations afterwards. Surprisingly, small, very small movements without tension and effort greatly help to improve the quality of life. And each class is an hour of attention to oneself, turning one's gaze inward. As a bonus, all participants in group classes have clear, calm eyes afterwards.
Anna Gribanova
Thank you, Ekaterina, for the incredibly useful course "Somatics for Every Day". The meetings are not accidental, and ours is 100%. It would seem that these are simple and uncomplicated exercises, but how much they teach us to consciously approach sensations, listen to ourselves, our body and relax, relax internally from all life's tasks, put ourselves in 1st place.
The method is amazing - as a fitness trainer, I can say that it is not about training, exercise, Pilates - it is about self-study, a deep approach, awareness and centering on yourself.
With your course the body gains freedom and lightness! And the way you present information creates a meditative space of comfort and warmth, where you want to return again!
I highly recommend and thank you, Ekaterina!