8 Yoga Poses for Grief and Grounding

The goal is not to achieve the perfect pose but instead is to listen to what your body, heart, and soul need. Follow your inner guide and allow it to move you through these yummy poses and breathwork.

What you’ll need:

• A cozy and quiet space
• A blanket or two
• A yoga mat (optional if you are practicing these poses on a rug/carpet floor)
• Any yoga props you desire (optional)
• Any other items you desire (a journal and pen, candles, incense, essential oils, etc… all are optional)

Set your space to reflect the energy you want to welcome in. Dim the lights, light some candles or burn incense, lay out your mat or blanket, grab your journal or any other of your favorite treasures. Have everything you want nearby you so you won’t need to get up during your practice.

Lie down on your back and get in a comfortable position. Fold a blanket into thirds and put it under your head. Close down your eyes and bring your attention to your breath. Begin deepening your breath by using the Square Breathing technique.

SQUARE BREATHING TECHNIQUE

1. Inhale for 4 seconds
2. Hold inhale for 4 seconds
3. Exhale for 4 seconds
4. Hold exhale for 4 seconds
5. Repeat steps 1 through 4 until you feel complete

Feel the life force flowing through your body as you consciously breathe.

On your own time, after completing the Square Breathing technique, move through these yoga poses that are designed to bring you deeper into relaxation.

8 YOGA POSES FOR GRIEF AND GROUNDING

1. Knees to Chest

Begin from savasana, lying down flat on your back. On an inhale, bend the right knee and interlock the fingers below the knee. The left leg remains extended and on the mat/ground. Close your eyes and hold for at least 10 breaths. Repeat with the left leg.

Begin from savasana, lying down flat on your back. On an inhale, bend both knees and interlock fingers below the knee. Hold for at least 10 breaths then exhale to relax both legs back into savasana.

Reclining Bound Angle Pose

Begin from savasana, lying down flat on your back. Bend the knees and draw your heels in towards your pelvis. Press the soles of the feet together and let your knees drop open to both sides of the mat/ground. If letting your knees touch the ground isn’t accessible today, move your feet away from your pelvis until the stretch feels comfortable. Feel free to roll up two blankets or pillows and lay them under the knees for support.

Lengthen your spine while still allowing the natural curve of your lower back to be as it is. When you’re comfortable, close down your eyes and allow your awareness to go inward. Hold for 1-3 minutes.

• Supported Fish Pose 

Place a bolster, pillow, or folded blanket lengthwise on your yoga mat/floor. If using a blanket, ensure it’s folded and stacked about five to six inches high. Sit in front of your prop then lean back onto it so that your lower ribs rest against the front edge of the prop. Your whole back should be lying against the prop.

This pose is most relaxing when your head is supported, so place another folded blanket or pillow under your head and neck to elevate them. Use as much height under your head as you need in order to feel fully relaxed.

Allow your arms to rest at about a 45-degree angle and turn your palms upward. If this is uncomfortable, position your arms to rest in a position that better suits your comfort. Close down your eyes, relax and bring your awareness within. You can stay in this pose for as long as it’s comfortable. Hold anywhere from 1-10 minutes.

• Child’s Pose and/or Wide Leg Child’s Pose

Begin on your hands and knees. Touch your big toes together and sit back on your heels, then separate your knees about as wide as your hips.

Exhale and lay your torso down between your thighs.

Extend your hands arms’ distance in front of you, palms down, and release your shoulders and the weight of your arms toward the floor.

This is a resting pose, so make yourself comfortable and send your breath to any tense areas in your body.

Close down your eyes, relax and bring your awareness within. Hold anywhere from 1-10 minutes. 

The steps for this pose are exactly the same as Child’s Pose, except as you touch your big toes together to sit back on your heels, spread your knees wider than hip’s distance apart. It’s that simple! This gives many people a deeper stretch and can be very relaxing.

• Embryo Pose

(See images in Pose #4 for reference)

Embryo pose is virtually the same as child’s pose but instead of separating your knees and lying your torso between your thighs, your knees will be together.

Begin on your hands and knees. Touch your feet together and touch your knees together. Exhale and lay your torso down on top of your thighs.

Lay your arms flat on the mat/floor and release any tension you are holding in your shoulders, neck, arms and hands. Unclench your jaw and fingers.

This is a resting pose, so make yourself comfortable and send your breath to any of these tense areas in your body.

Close down your eyes, relax and bring your awareness within. Hold anywhere from 1-10 minutes.

• Downward Facing Dog

Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Point your middle fingers directly to the top edge of your mat. Spread your fingers wide and press through your palms and knuckles so you distribute weight evenly across your hands.

Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones up towards the sky. Take a generous bend in the knees to start, and begin to straighten your knees if that is accessible today. Make sure to not lock your knees.

Press the floor away from you as you lift through your pelvis. Imagine your chest coming closer to your thighs as you continue to press the mat away from you, lengthening and stretching your spine.

Relax your head, but don’t let it dangle. Softly gaze between your legs or toward your stomach. Breathe deeply here and hold here as long as necessary. Hold for 1-3 minutes as a guideline.

• Legs up the Wall

Begin seated beside an open wall, with your hip and shoulder against the wall.

Gently lower your torso down to the ground as you swing your legs to lay against the wall.

Find a comfortable position against the wall. This may include moving closer or further away, placing a block or folded blanket under your hips to release any discomfort in the low back or hamstrings, or a pillow/folded blanket under the head for added comfort.

Place your arms where they are most comfortable. Breathe deeply, close down the eyes, and stay in this pose anywhere from 1-15 minutes.

• Savasana

Lie on your back with your knees slightly bent.

Keep your head centered, not allowing it to fall to either side.

Extend your arms to the sides, palms up.

This is a resting pose, so place a bolster under the knees, folded blankets under the head and neck, or a cloth over the eyes to melt into deeper relaxation.

Close down the eyes, allow the breath to return to its natural state and be here for as long as needed. There is no time limit.