Yoga for Grief: Helping Heal Through Movement and Mindfulness

Grief is a painful yet natural and inevitable part of the human experience. It can be even more challenging to take care of your mental, physical, and spiritual health during this time. There is no one way to approach mourning, but yoga for grief is one option that can help you process difficult emotions and face the hardship of losing a loved one.

Yoga invites you to move through the center of your pain, right into the center of your grief, rather than avoiding it. By moving your body with more compassion, you can experience grief in a more nurturing and self-supportive way. Ultimately, this allows you to become more loving and resilient as you remember your loved one who has passed on.

Yoga for Grief Support

Yoga for grief support is a practice designed for individuals going through the death of a loved one. It brings together the ancient practice of yoga with bereavement support, which serves as a companion to the bereaved throughout their journey.

Many people rely on yoga for support because it provides a safe space for them to grieve [*]. If you’re navigating grief on behalf of a young person, it may also help to explore resources like teen grief guides or grief activities for kids to support younger family members through loss.

The physical movements that are integral to yoga are combined with building awareness. When doing yoga as grief support, it is less about accomplishing flexibility or balance but more about listening to parts of the body where you hold the pain from your loss. When you find that emotional and physical connection, it helps you process the complex feelings that accompany grief.

Aside from functioning as an outlet to release grief, taking yoga classes specifically designed for grief support can also connect you with other people who are experiencing similar feelings and situations. Kids and teens who are also taking yoga classes for grief may find it helpful to pair their sessions with grief books for children, which can provide additional comfort.

As you grieve and practice, whether with others or alone, yoga can help you let go of your grief and open yourself to joy.

Gentle Yoga Poses to Support Through Grief

Knowing where to start with yoga poses for grief can feel overwhelming. After all, there are many poses in this practice. Here are some you can try if you are experiencing grief.

Child’s Pose (Balasana)

Balasana, or Child’s Pose, is a good one to start with, especially for beginners in yoga. This pose is simple enough, but it holds more meaning: it honors what the body naturally wants to do when stressed, which is curl inward.

To do this pose, kneel on your mat, bring your big toes together, and place your knees wide. Settle your hips onto your heels and fold forward until your head rests on the floor. Extend your arms out in front of you with palms down. Breathe in and out.

Standing Forward Fold (Uttanasana)

Standing Forward Fold can be a little more challenging than Child’s Pose, but it is still easy enough for most beginners.

Start by standing hip-width apart on your mat. Bend from the hips and fold forward, letting your arms hang while your hands rest gently on the floor. Let your head hang comfortably upside down. Rest this position and take deep breaths until you are ready to stand up again. Then, slowly roll back up to a standing position, staying aware of how your spine and the rest of your body feel as you do so.

Pyramid Pose (Parsvottanasana)

This pose helps you center your thoughts and emotions on keeping your balance as you feel the stretch. By focusing on how your body is moving and how you feel, you can practice mindfulness and process your emotions in a healthy way.

To do Pyramid Pose, start by standing with your feet together. Step back with one foot, keeping it at a 45-degree angle to help keep your balance. Place your hands on your hips and remember to breathe deeply. As you exhale, reach down and place your hands on your mat, with your head resting on the shin of the leg in front. Reach your hands toward your back leg as far as is comfortable.

Hold this pose for a few breaths, then take a deep breath and lift your torso halfway, resting your hands on your hips.

Return to standing position with your next breath. You can repeat this pose with the opposite foot forward.

Head-to-Knee Pose (Janu Sirsasana)

This Head-to-Knee pose can help you find comfort in being your own foundation, both in yoga practice and in life.

To do this pose, start by sitting on a folded blanket with your legs straight in front of you. Bend one knee and bring your foot to rest against the other leg’s inner calf or thigh. Reach your arms toward the ceiling as you inhale. When you exhale, fold over your extended leg and place your hands or fingertips on either side of it. It should feel like you are trying to reach the top of your head toward your extended foot. You may also rest your head on a block as you do Head-to-Knee pose.

Stay for a few breaths before inhaling as you lift yourself back to a seated position. Straighten both legs in front of you and pause for a moment before doing Head-to-Knee for the other side.

Seated Forward Bend (Pascimottanasana)

Our postural muscles, which work continuously to keep us stable and upright, never truly rest. In this version of a forward fold, you can let these muscles release so your entire back can relax.

Start by sitting on your yoga mat with your legs straight in front of you. Place a yoga block between your legs, close to your shins. Inhale while reaching your arms up. Exhale and fold forward over your legs to do Seated Forward Bend. Use the block at its tallest height so you can rest your forehead on it. Next, reach your arms forward until your palms rest on the mat beside your calves or feet.

Take a few breaths before coming out of the pose by slowly rolling up to the initial seated position.

Tips for Making Yoga a Healing Routine

Doing yoga regularly as we grieve can help on the path to healing. Here are a few tips to make yoga a healing routine for yourself:

Keep it short, regular, and consistent

Most people don’t have much time for exercise, whether that’s yoga or other physical activity. The key to getting the most out of yoga for grief is to keep it short, regular, and consistent. Even just 15 to 30 minutes of yoga a day or several times a week will help you on your healing journey.

The most important thing here is to listen to what your body needs and honor it. For instance, if you're feeling stressed and tense, it may be beneficial to do a few poses for several minutes. Repeat this at a frequency that feels most comfortable to you. Before you know it, you’ll have made yoga a regular part of your routine.

Celebrate small emotional improvements

Going through the stages of grief may not always happen in a linear fashion [*]. You may feel better one day and feel the wave of grief wash over you again a few days later. This is normal, even during your yoga practice. That is why it is so important to celebrate small emotional improvements. Whether you find yourself feeling calmer while doing poses or feeling more balanced in your day-to-day, remember to celebrate those small wins.

Integrate mindfulness into daily moments

A big part of yoga is mindfulness, which supports healing by promoting calmness and awareness as you do your practice. Try practicing mindfulness outside your yoga sessions as well. Integrating mindfulness into your daily routine can be as simple as observing and being aware of the present moment without judgment throughout the day. Release any expectations about how your yoga session or your day should go, and instead simply experience it for what it is. This way, you’ll be able to carry a grounded presence beyond your yoga mat.

The Bottom Line

Grief is a difficult experience for anyone, and it may feel like there is no way to heal the pain. Yoga for grief might not seem like an effective way to move through the grieving process, but it truly can help you on the path to healing. It offers a compassionate space to honor the love you feel for those who have passed on. Yoga allows you to be vulnerable while still teaching you how to be more resilient. By turning toward this practice, you can handle your sorrow with greater tenderness and a deeper appreciation for the fragile, beautiful nature of life.

For additional tools and gentle support, explore our grief worksheets and printable handouts that can complement your healing practices.

References:

1. Williams J, Shorter G, Howlett N, et al. Can Physical Activity Support Grief Outcomes in Individuals Who Have Been Bereaved? A Systematic Review. 2021.
2. McCoyd J. Forget the “Five Stages”: Ask the Five Questions of Grief. January 2023.