Yoga and Grief: Finding Healing Through Breath, Movement, and Presence
Grief touches us all at some point in life. It comes in waves, sometimes soft and quiet, other times heavy and overwhelming. When we lose someone we love, our entire being feels the impact: our body, our mind, our breath, and even our sense of connection to the world around us.
Yoga can be a powerful companion during times of loss. It doesn’t erase the pain, but it offers tools to help us move through it, to soften where we feel heavy, to breathe where we feel stuck, and to create moments of stillness when everything inside feels chaotic.
The Mind-Body Connection in Grief
Grief doesn’t just live in the heart, it settles into the body, too. We may feel a heaviness in the chest, tension in the shoulders, or fatigue deep in the muscles. Through gentle movement, yoga invites us back into our bodies, helping us:
Release stored tension in the shoulders, hips, and chest
Reconnect with the body when numbness sets in
Soothe the nervous system and invite moments of calm
Gentle practices such as yin yoga, restorative yoga, or slow vinyasa flows can be deeply supportive when emotions feel too heavy to carry alone.
Breathwork to Soothe the Heart
In times of grief, our breath often becomes shallow and constricted, mirroring the way we hold our emotions. Conscious breathing, or pranayama, can help regulate the nervous system, ease anxiety, and create space within:
Dirga Pranayama (Three-Part Breath) – Expands the belly, ribs, and chest, softening feelings of heaviness.
Sama Vritti (Equal Breathing) – Inhale and exhale for the same count to bring balance and calm.
Viloma (Pause Breathing) – Gentle pauses between inhales and exhales to create steadiness and grounding.
These practices remind us to slow down and meet ourselves exactly where we are, one breath at a time.
Healing Poses for Grief
Certain yoga poses can create a safe space for emotional release and comfort:
Child’s Pose (Balasana) – A nurturing posture of surrender and rest
Reclined Bound Angle Pose (Supta Baddha Konasana) – Opens the hips and heart to release stored emotions
Supported Fish Pose (Matsyasana variation) – Gently lifts the chest and invites space for the heart
Mountain Pose (Tadasana) – Grounds and stabilizes when we feel untethered
Legs-Up-the-Wall Pose (Viparita Karani) – Soothes the nervous system and promotes deep rest
Using props like bolsters, blankets, and cushions can make these shapes even more comforting, creating a cocoon of safety and support.
Meditation and Mindfulness During Loss
Yoga teaches us to sit with what is, to notice, to breathe, and to soften into the present moment. During grief, meditation can help us process emotions gently:
Loving-Kindness Meditation (Metta) – Send compassion to yourself and your loved one.
Guided Visualization – Imagine your loved one surrounded by light and peace.
Mantra Repetition – Simple affirmations like “I am safe” or “I am not alone” can bring grounding and comfort.
Even a few minutes of quiet stillness can help soothe the heart and calm the mind.
Yoga as a Ritual of Connection
Grief can bring a deep longing to stay connected to the person we’ve lost. Yoga provides a sacred space to honor that bond:
Light a candle before your practice.
Dedicate your movement or breath to your loved one.
Journal after your practice to explore emotions and memories.
These small rituals create moments of meaning and remind us that love continues, even as life changes.
Gentle Reminders as You Heal
Move at your own pace. Some days may call for movement, others for stillness.
Allow yourself to rest; sometimes savasana or supported poses are enough.
Be patient with yourself. Healing isn’t linear, and that’s okay.
Pair your yoga practice with other forms of self-care like journaling, nature walks, or talking with someone you trust.
Closing Thoughts
Grief will always be part of our human experience, but we can choose how we walk through it. Yoga gives us permission to breathe, to move, and to be present with our emotions, without needing to fix or change them.
