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Understanding Stress Through Yoga

yoga for stress

Stress is an all-too-common part of modern life, affecting our mental, emotional, physical and spiritual well-being. It can stem from various sources such as work pressures, personal relationships, health concerns and the constant demands of modern living. The widespread nature of stress means it often infiltrates multiple aspects of our lives, leading to anxiety, depression, burnout and a sense of disconnection.

Understanding the different types of stress and how they impact us is crucial. Stress is not a one-size-fits-all experience; it manifests uniquely for each individual. Some may feel it physically through tension and fatigue, while others might experience it mentally, with racing thoughts and difficulty concentrating. Emotional stress can leave us feeling overwhelmed or highly anxious and spiritual stress can create a sense of emptiness and feeling lost or incomplete.

While some stress can be beneficial, such as the pressure of a deadline motivating us to perform at our best, there's a fine line between healthy stress and chronic stress leading to burnout. Recognising this balance is essential for our well-being and utilising tools like yoga becomes paramount in managing stress effectively. Yoga offers a diverse range of practices and tools that can help address stress through mindful movement, breathwork, meditation and other integrative techniques and reconnect us with our bodies, calm our minds and nurture our spirits.

Stress expert Mo Gawdat emphasises the importance of holistic stress management in his recent book "Unstressable" stating - "To become truly unstressable, we must address stress at all levels—physical, mental, emotional, and spiritual."
The Four Types of Stress
Each type has distinct characteristics and impacts our overall well-being in unique ways:

Physical Stress:

This type of stress results from physical exertion, injury or illness. It can manifest as fatigue, muscle tension, headaches and other bodily discomforts.

Mental Stress:

Often caused by overthinking, excessive worrying, or information overload, mental stress can lead to insomnia, poor concentration and a feeling of being overwhelmed.

Emotional Stress:

Emotional stress arises from personal relationships, life changes or unresolved feelings. It can cause mood swings, anxiety and depression.

Spiritual Stress:

This type of stress occurs when we feel disconnected from our purpose, values, or beliefs. It can lead to feelings of emptiness, lack of motivation and a sense of inner turmoil.

Yoga offers a holistic approach to managing stress by integrating movement, breathwork, meditation and other mindful practices.

Movement in yoga, also known as asana, involves a series of physical postures designed to enhance flexibility, strength and balance. These movements are often synchronised with breath to create a mindful practice that engages both the body and mind. Yoga movement helps regulate the body's energy systems, such as the flow of prana, (vital life force), and positively impacts the nervous system, reducing stress and promoting overall well-being. By stretching and strengthening various muscle groups, yoga supports the body's anatomical functions, improves circulation and releases tension, making it an effective tool for stress management.

Depending on the type of stress you're experiencing, different yoga styles and techniques can be particularly beneficial. For example, Yin and Restorative yoga are gentler forms of yoga that are ideal for calming the nervous system and alleviating physical and emotional stress. Yin yoga and restorative yoga encourage a parasympathetic nervous system response, which helps to lower stress hormones and create a sense of deep relaxation and peace. For those experiencing mental or physical stress, vinyasa yoga provides a more dynamic and fluid practice. The continuous flow of movement helps to release pent-up energy, improve circulation and calm a restless mind. This style of yoga synchronises breath with movement, creating a meditative state that can enhance mental clarity and reduce anxiety. Vinyasa's dynamic sequences are excellent for those who need to burn off excess energy and find mental focus through physical activity.

You can explore all of these types of yoga classes here on the Soul Sanctuary.

Copy of June blog featured image

Breathwork serves as the foundation of yoga and directly influences our stress response. Techniques such as Pranayama, (controlled breathing), can soothe the nervous system, reduce anxiety and improve mental clarity. Simple practices like deep belly breathing or alternate nostril breathing can be done anywhere, offering immediate stress relief. Have a look at our BREATHE series on the Soul Sanctuary membership.

Meditation helps to quiet the mind, cultivate inner peace, reduce mental stress and enhance emotional resilience. By focusing on the present moment and fostering self-compassion, meditation allows us to navigate stress with greater ease.

Journaling provides an outlet for processing emotions and gaining clarity. Writing down your thoughts and feelings can help you identify stress triggers, reflect on your experiences, and develop coping strategies. Journaling complements yoga by fostering mindfulness and emotional awareness. Read more in a recent blog post here.

Somatic and free movement encourage intuitive body awareness and creative emotional expression. These practices release stored tension, promote physical and emotional healing and enhance overall well-being.

These ancient Chinese practices blend movement, breath and meditation to harmonise the body's energy flow, (Qi). Tai Chi and Qigong are gentle yet powerful ways to reduce stress and improve balance, with a focus on also enhancing vitality. They offer a meditative form of exercise that calms the mind and strengthens the body.

Including sound healing in your yoga practice can profoundly impact your stress levels. Instruments like singing bowls, gongs and chimes produce vibrations that help release tension, clear negative energy and promote deep relaxation.


Understanding and managing stress through yoga involves recognising the different types of stress and employing a variety of practices to address them. Whether you find solace in gentle yin yoga, energising through Vinyasa, or exploring the calming effects of breathwork and meditation, yoga offers a path to balance and resilience.


This month on the membership, we take a comprehensive exploration of yoga for stress relief. Join us as we journey towards stress relief and inner peace with the tools and wisdom yoga provides.

We are also launching a new 5-part Qigong series with guest teacher Emma for you to weave into your daily practice. Together, let's embark on a journey to understand and alleviate stress, one breath at a time. 🌿✨

Understanding Stress Through Yoga: Your July Schedule

Our suggested calendar has been carefully curated to give you the option to practice flows from the Soul Sanctuary back catalogue that will help you explore winding down throughout the month.

Flows from the back catalogue are in black and upcoming new flows are in colour




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