Yoga poses to support grief process
Here are two yoga poses to support you in processing grief. When I was experiencing intensive grief, I noticed a distinct lack of energy in my body. My regular yoga routine was out of the question but I knew that yoga would be a helpful support. So I leaned into what I know about different yoga poses that support and nourish the system.
I knew I wanted to support my parasympathetic nervous system - the rest and digest part of the nervous system - and I didn’t want the poses to drain me of what little energy I had. Two poses that I found to be most supportive - at any stage in the grief journey - are balasana (child’s pose) and a variation of savasana (corpe’s pose).
I recommend staying away from heart opening yoga poses bhujangasana (cobra pose) and ustrasana (camel pose) during intense grief processing as the heart is healing. Engaging in deep heart openers does not relax the nervous system but can activate the sympathetic nervous system - the fight, flight or freeze reactions.
When I work with individuals going through grief, I help them to process and move through the grief at their own pace. Fighting, fleeing, or freezing while mourning can inhibit fully experiencing the loss in real time. When this happens, the unprocessed grief will return during a future loss event. Then we are retriggering the unprocessed grief along with the new grief and the new loss. In my experience, it best to move slow, rest, and nourish the body, heart, and soul during this time.
I found that staying in balasana (child’s pose) and savasana (corpse’s pose) for at least 5 minutes was very restorative. I also kept a journal close by so I could write down any feelings, thoughts, or even memories of those who had passed. Writing was another helpful way to process the grief I was experiencing.
Below are instructions on how to move into balasana and a variation of savasana.
Child’s pose (Balasana) Photo by Monstera
Balasana - Child’s pose
No yoga mats or special clothing are needed to do balasana (child’s pose) during the grief journey. If you have tight hamstrings, grab a blanket to place between your butt and lower legs for this pose. Find a quiet place and a few minutes to yourself.
Come to your hands and knees.
Take an inhale and gently move your head and heart forward, moving into cow’s pose.
Exhale and gently move into cat pose, arching your back.
Repeat, following your inhales and exhales at your own pace.
Come to a neutral position.
On your next exhale, slowly shift your weight to your hips and begin to move your butt towards your heels, bringing your chest to rest on your thighs. If you have tight hamstrings, put a blanket on top of your heels and lower legs.
Extend your arms in front of you and bring your forehead to your mat.
Allow yourself to rest comfortably in this pose for 5 to 7 minutes.
When you are ready to release the pose, gently move your fingertips and toes to bring you back to your body and your physical space. On your next exhale, lift your head, bring your chest forward and bring yourself to neutral spine on all fours.
Gently move your entire body in big circles to embodiment the physical space.
From here, move to a standing position or move into savasana.
Savasana (corpe’s pose) Photo by Photo by Karolina Grabowska:
Savasana - Corpse’s pose
No yoga mats or special clothing are needed to do savasana (corpe’s pose) during the grief journey. Find a quiet place and a few minutes to yourself.
Lie down on your back.
Exhale gently. Allow your body to settle into the ground below you.
With each exhale, allow your body to soften and release into the ground beneath you.
If you’d to try the savasana variation, on your next exhale bring your knees up with your kneecaps pointing towards the ceiling. Place your feet are about hips distance apart.
Turn your shoulders under and bring your hands to supine position (palms facing up) along the sides of your body.
With each exhale, allow your body to soften and release into the ground beneath you.
Stay here for 5 to 7 minutes.
When you are ready to release the pose, gently moving your fingertips and toes to bring you back to your body and your physical space. On your next exhale, turn to your side and rest for a few breaths. This allows the systems in the body to come back online and prevents lightheadedness upon rising.
Slowly move to a seated position and then move to standing.