Self-compassion is about treating yourself with the kindness, understanding, and patience you would offer a close friend.
It’s easy to get caught up in life’s demands and forget to nurture this relationship with ourselves.
Fortunately, yoga offers a path to reconnect with that inner kindness.
By focusing on breath and mindful movement, yoga helps you cultivate self-compassion, allowing you to be gentler with yourself both physically and emotionally.
In this guide, I’ll take you through nine yoga poses that can help you instantly feel more self-compassionate.
These poses encourage self-acceptance, gratitude, and mindfulness—empowering you to let go of judgment and embrace yourself fully.
1) Child’s pose (Balasana)
Child’s pose is one of the most nurturing and restorative yoga poses.
It allows you to fold inward and take a break, much like giving yourself a comforting hug.
This pose helps quiet your mind, release tension, and brings you back to the basics of self-care—rest.
As you sink into this gentle stretch, focus on your breath, allowing each inhale and exhale to soften any tightness or self-criticism.
This is a perfect pose to come back to anytime you need to ground yourself or when life feels overwhelming.
It’s an invitation to pause and offer yourself some compassion, especially when you feel like you’re running on empty.
2) Reclined bound angle pose (Supta Baddha Konasana)
Reclined bound angle pose opens up your chest and hips, two areas where we often hold emotional tension.
Lying back in this restorative position, your body naturally surrenders, encouraging you to let go of any resistance or harshness you might be feeling toward yourself.
With your arms resting comfortably at your sides and your knees gently falling open, this pose creates a sense of vulnerability and openness.
As you breathe deeply, focus on the idea of receiving love and compassion—not just from others but from yourself.
This pose is excellent for soothing anxiety and fostering feelings of self-worth.
3) Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow is a flowing movement that connects breath to motion, making it a wonderful way to release tension in your spine and calm your mind.
As you arch and round your back in this gentle sequence, you create space for emotional release and self-awareness.
This pose encourages you to be present with your body, noticing where you might be holding onto tension or self-criticism.
During the flow through each movement, focus on the concept of balance—balancing effort with ease, judgment with understanding, and self-doubt with self-compassion.
4) Supported fish pose (Matsyasana)
Supported fish pose opens your heart center, making it a powerful pose for fostering self-compassion.
By gently arching your back over a bolster or blanket, you create space in your chest and lungs, which can help you breathe deeper and more freely.
This openness encourages you to release feelings of inadequacy and embrace self-acceptance.
This pose is especially beneficial if you’ve been feeling closed off, anxious, or critical of yourself.
5) Legs up the wall pose (Viparita Karani)
Legs up the wall is a deeply calming pose that helps reduce stress and anxiety.
By elevating your legs, you allow the blood to flow back toward your heart, promoting relaxation and a sense of calm.
This restorative pose is all about letting go—of effort, of control, and of any negative thoughts you might have about yourself.
Letting go of the need to constantly “do” is an act of self-compassion, allowing you to recharge both physically and mentally.
6) Seated forward fold (Paschimottanasana)
Seated forward fold is a deeply introspective pose that encourages you to turn inward.
By folding over your legs, you create a quiet, reflective space where you can connect with your breath and let go of external distractions.
This pose invites you to surrender any expectations you might have about yourself and simply be present in the moment.
When you hold this pose, focus on breathing into any areas of tightness or tension, both in your body and in your mind.
Allow each exhale to release judgment or self-doubt, making room for patience and kindness toward yourself.
7) Butterfly pose (Baddha Konasana)
Butterfly pose is a hip-opening posture that can help release stored emotions, especially those tied to feelings of self-criticism or insecurity.
By gently pressing your feet together and allowing your knees to fall open, you create space in your hips and inner thighs, areas that often hold stress.
This pose encourages you to soften and accept yourself, as it’s less about flexibility and more about creating a sense of ease in your body.
8) Half pigeon pose (Eka Pada Rajakapotasana)
Half pigeon pose is known for its deep hip-opening benefits, but it also creates a powerful opportunity for emotional release.
The hips are a common place to store tension, especially related to feelings of inadequacy or frustration.
As you sink into this pose, it can bring up feelings of discomfort—both physically and emotionally—but it also teaches you to sit with those feelings without judgment.
As you breathe through the intensity of the pose, remind yourself that it’s okay to feel uncomfortable or imperfect.
Self-compassion isn’t about always feeling good; it’s about being kind to yourself, even when things feel hard.
9) Savasana (Corpse pose)
Savasana, often called corpse pose, is the final relaxation pose in many yoga practices.
While it may seem simple, it’s one of the most important poses for cultivating self-compassion.
In Savasana, you allow yourself to completely surrender, letting go of any effort, control, or tension.
This pose is a moment of stillness and reflection, where you can simply be with yourself, without judgment or expectation.
It’s a chance to integrate everything you’ve practiced during your session—both physically and emotionally.
Conclusion
Yoga offers a beautiful way to cultivate self-compassion, allowing you to reconnect with your inner self through movement and mindfulness.
Whether you’re folding inward in child’s pose or opening your heart in supported fish pose, each of these postures encourages you to let go of self-criticism and embrace kindness toward yourself.
By incorporating these nine yoga poses into your routine, you can build a deeper sense of self-acceptance and compassion.
The next time you’re feeling hard on yourself or overwhelmed, try stepping onto your mat and moving through these poses.
Remember, self-compassion isn’t about being perfect; it’s about honoring where you are right now and treating yourself with the love and care you deserve.
Through regular practice, you’ll find that these poses not only help you feel more compassionate toward yourself but also encourage a mindset of gentleness and gratitude that you can carry with you throughout your daily life.
