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Movement Practices for How You Feel

Posted: January 15, 2026 by sasha nelson

Yoga, movement & somatic tools for mind-body wellbeing / for when life feels funky

Even as someone who has been teaching yoga for ~14 years and has been a lifelong mover, I’ve become hyper-aware in the last few years of how much I’ve really NEEDED movement as a literal tool to support mental and emotional wellbeing.

With the unnerving pit-of-ick that is global headlines—alongside a weird few years of personal life transitions—it’s become increasingly clear to me that movement isn’t solely physical. I’ve witnessed its effects on individual and collective wellbeing, too.

It’s imperative that our bodies remain as strong, mobile, and resilient as possible so that we can care for ourselves, each other, and the planet—especially during these “unprecedented” times (will the times ever be “precedented” again?!). And I think I speak for many of us when I say Wow could we use some emotional support to boot.

Funny how this recognition has landed so strongly years later, because although I learned much of this during my first Yoga Teacher Training in 2011—and knew it instinctively from my life as a dancer—movement has become a conscious tool I turn to for regulation, whether the practice is dynamic and active or calm and restorative.

This is also why it’s exciting that science is catching up with yoga. My teacher Nikki refers to certain yoga asana postures, pranayama (breathwork), and other time-tested modalities as a form of technology—because they can be used and applied intentionally to support a desired response or outcome (i.e. release, relief, equanimity, sanity…).

I’m also working on shifting my language from “problem” to words like circumstance or opportunity. So below are some common circumstances in which movement may be supportive—along with movement practices (namely yoga-based) that you can experiment with and turn to depending on how you’re feeling, or how you want to feel.

Friendly Reminders:

  • Approach movement with compassion rather than judgement or comparison.
  • Make movement work for you: adjust, modify, personalize, and adapt as needed.
  • Consistency isn’t about harshness; it’s about personalized nourishment.
  • Take movement with you wherever you go, in whatever ways you can.
  • Notice what does and doesn’t work for you—practice checking in rather checking out, and observe how certain movement practices shift your mindset.
  • Movement can support emotional processing and regulation—it can also be deeply soothing without becoming a form of bypassing.

Movement for How You Feel

Inspired by my friend Divya Alter’s Ayurvedic cookbook: “What to Eat for How You Feel.”

Think of this as a toolbox of mostly yoga-inspired movement options to help cultivate or relieve different physical, mental, and emotional states.

Movement categories listed more than once have different links to different references—they may also serve different purposes depending on context and intensity.

You could probably mix and match some practices within these categories—you could also get really nitty-gritty by breaking down specific yoga postures and breathwork practices used for very specific reasons (see: Light On Yoga). But this general framework can be helpful if you’re exploring how to move based on how you feel.

Use the internet wisely if you’re jonesing for science-backed evidence, but I highly encourage personal experimentation to see what does and doesn’t fly for you. Even if things are backed by science, it doesn’t mean it it’s a good fit for every single person.

I share free YouTube yoga and meditation resources if you’d like additional support, and you can find eco yoga + meditation tools on Amazon (I receive a small commission).

Disclaimer: These suggestions are informed by yoga, somatic principles, and modern research. They are not medical advice and may affect individuals differently—especially depending on overall health history. Please seek professional support whenever needed.

Anxiety Management & Nervous System Regulation
Worry, fear, over-thinking, over-analyzing.

Coordination, Memory & Brain Health
Neuroplasticity, cognitive function.

Confidence, Motivation & Discipline
Mood support, self-assurance, energy.

Emotional Processing & Release
Grief, sadness, emotional overwhelm, menstruation.

Grounding, Rooting & Stability
Steadiness, focus, presence, prenatal support, jet lag.

Joy, Playfulness & Creativity
Fluidity, wonder, exploration, emotional release, fun!

Perspective Shifting & Mental Flexibility
Curiosity, new ideas, adaptability, trust, exploration, discovery, steadiness in uncertainty.

Presence vs Future Tripping
Focus, clarity, emotional stability, general awareness.

Reflection & Going Inward
Self-inquiry, compassion, openness, awareness.

Restoration & Rejuvenation
Rest, self-compassion, nervous system support, emotional release or relief, softness.

Stress Management & Emotional Load
Anxiety, over-thinking, busy-ness, mental fatigue, general overwhelm.

Onward

Which movement practices support you most in different emotions states?

You can read my previous posts on the general benefits of active movement and restorative movement for more insight and context.

Reach out for personalized coaching to curate the practices that work best for you.

Take good care,

S

Read on Substack—subscribe for 1 private virtual Yoga and Yoga Core class.

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Sasha Nelson is an international yoga and meditation instructor, holistic health coach, and sustainability advocate. She supports communities and individuals to integrate time-tested practices into their modern lifestyles for physical, mental, and emotional wellbeing.

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