Stress used to feel like something I could push through, like another challenge to handle if I just worked hard enough.
I thought if I could just get through the day, I’d be fine.
I have to admit — I even turned to yoga as an escape. But it took me a while to realize that yoga without self-compassion didn’t really work.
Yes, I was doing the poses, but I wasn’t giving myself the kindness I really needed.
Over time, I learned that when I approached yoga with self-compassion—slowing down and treating myself gently—it made a huge difference.
Yoga became more than just stretching — it became a way to care for myself.
Here are 7 self-compassion yoga poses that have helped me manage stress and reconnect with myself. I hope they do the same for you.
1) Child’s Pose (Balasana)
Child’s Pose taught me that sometimes, the most compassionate thing you can do for yourself is to stop.
When I first started yoga, I didn’t know how to truly rest, but this pose helped me learn. In Child’s Pose, you’re not just folding forward—you’re giving yourself permission to release the weight you’ve been carrying.
- To practice, kneel on the mat, bring your big toes together, and sit back on your heels.
- Stretch your arms forward and let your forehead rest on the mat.
- Focus on breathing deeply into your back, feeling your body soften with each breath.
Whenever I feel overwhelmed, this pose is where I turn. It reminds me to pause and listen to what my body and mind are asking for. It’s a pose of surrender and a way to reconnect with your inner calm.
2) Heart-Opening Sphinx Pose
When I started doing Sphinx Pose, I realized how much tension I held in my chest from trying to protect myself emotionally.
This pose helps open the heart, but it also challenges you to be vulnerable — a necessary step in self-compassion.
Wondering how to practice it?
Lie on your belly and prop yourself up on your forearms with your elbows beneath your shoulders. Keep your chest lifted as your lower body stays grounded.
As you breathe, let the chest expand, feeling the stretch across the heart and lungs.
This pose felt like an emotional release for me. It helped me embrace the fact that being open with myself, and accepting my feelings, was the first step in being truly kind to myself.
Vulnerability may feel uncomfortable, but it’s where healing begins.
3) Reclined Bound Angle Pose (Supta Baddha Konasana)
Let me confess: I used to be pretty hard on myself when it came to how my body felt, especially when stress would creep into my muscles.
But luckily, the Reclined Bound Angle Pose was one of those self-compassion yoga poses that helped me change that.
Lying in this supported pose, with my heart wide open and my hips gently releasing, allowed me to let go of the judgment I held against myself.
To get into the pose, lie on your back, bring the soles of your feet together, and let your knees fall to the sides.
You can support your knees with pillows or blocks for extra comfort. Place your arms at your sides, palms facing up, and close your eyes.
I learned to breathe in gratitude for my body, exactly as it was in that moment, no matter how tense or tired.
Even more — I consider this pose my personal sanctuary when I need to reconnect with my body and offer it the love it deserves.
4) Cat-Cow Pose (Marjaryasana-Bitilasana)
There was a time when I pushed through yoga, expecting my body to perform perfectly in every pose.
It took Cat-Cow Pose to teach me that movement doesn’t have to be about perfection—it can be about tuning in and accepting where you are.
- Start in a tabletop position on your hands and knees.
- On an inhale, arch your back, lifting your chest and tailbone (Cow Pose).
- As you exhale, round your back, tucking your chin and tailbone (Cat Pose).
- Move slowly, connecting each breath to your body’s natural rhythm.
For me, this pose became a practice in letting go of expectations.
If my body felt stiff or tired, I honored that without judgment. Each round of Cat-Cow gave me a chance to check in with myself, a reminder that yoga — and self-compassion — isn’t about doing everything right, but about being kind to yourself along the way.
4) Legs Up the Wall Pose (Viparita Karani)
I’m calling this one “resting without guilt” for one simple reason — it taught me that resting isn’t something you need to earn.
For years, I felt like I had to push myself until I was exhausted before I could justify taking a break. But this pose shifted my perspective.
Legs Up the Wall invites you to rest, fully and deeply, without any pressure to “deserve” it.
To practice, sit next to a wall and swing your legs up as you lie on your back. Your hips should be close to the wall, and your legs rest vertically, supported by the surface.
Stretch your arms out at your sides, palms facing up, and focus on slow, steady breathing.
The first time I tried this pose, it was hard to relax — my mind kept racing, telling me I should be doing something “productive.”
But as I breathed and let my body sink into the floor, I realized how much my mind and body needed this kind of stillness.
Now, when I practice Legs Up the Wall, I remind myself that rest is not a luxury — it’s a necessity. This pose is my reset button when life gets overwhelming.
5) Supported Forward Fold
Have you ever noticed how stress seems to settle in your body, weighing down your shoulders and tightening your muscles?
Numerous studies prove that stress not only affects your mind but also builds up physical tension in the body.
Supported Forward Fold is one of the best ways I’ve found to release that stress both mentally and physically.
To try this pose, sit on the floor with your legs extended in front of you. Place a bolster or pillow on your thighs, then gently fold forward, allowing your forehead to rest on the support.
Let your spine relax, and allow your arms to hang by your sides.
When I practice this pose, it’s as if all the stress I’ve been holding finally melts away.
The gentle forward bend feels like a physical release, but more importantly, it gives me permission to let go of the emotional pressure I’ve been carrying.
In this pose, I’m reminded that self-compassion often starts with accepting where I am, without forcing anything or pushing myself too hard. It’s a quiet moment of surrender that allows me to reset.
6) Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose became my reminder that yoga isn’t about getting anywhere fast.
I used to think I had to push through my practice, moving quickly from one pose to the next. But Cat-Cow taught me to slow down, to tune in to my body, and to connect each movement with my breath.
Start on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your chest and tailbone (Cow Pose). As you exhale, round your back and tuck your chin to your chest (Cat Pose).
Flow between these movements at your own pace, syncing with your breath.
This simple, repetitive movement helps me reconnect with my body in a way that feels grounding and intentional.
7) Seated Meditation with Anjali Mudra
Ending my practice with a moment of stillness in Seated Meditation, hands in Anjali Mudra (prayer position), feels like a quiet acknowledgment of all the work I’ve done—not just physically, but emotionally.
It’s a way to seal the practice with love and gratitude for myself.
Sit comfortably with your spine tall. Bring your palms together at your heart in Anjali Mudra, close your eyes, and take several slow, deep breaths.
As you inhale, focus on drawing in compassion, and as you exhale, let go of any lingering tension or self-criticism.
This simple gesture—bringing my hands to my heart—felt like an offering to myself.
A reminder that self-compassion isn’t just something you practice during yoga — it’s something you carry with you after you step off the mat. For me, this meditation became a daily ritual of self-love.
Conclusion: Bringing self-compassion into your life, on and off the mat
These 7 yoga poses helped me transform my relationship with stress and myself. Yoga became more than just physical movement—it became an act of self-compassion, a way to nurture my body and mind.
To integrate self-compassion into your own practice, remember these simple steps:
- Listen to your body: Instead of pushing yourself, focus on what your body needs in each moment.
- Let go of judgment: Whether it’s your body or your thoughts, release the need to be perfect.
- Create a mindful space: Use these poses to slow down and reconnect with yourself regularly.
Self-compassion isn’t always easy, but with time, it becomes a natural part of your yoga practice—and your life. Trust me, it’s worth the journey.
