We all have that inner voice — the one that tells us we’re not good enough, not strong enough, or not doing enough.
The inner critic can be harsh and unforgiving, making it hard to cultivate a sense of self-compassion.
I’ve been there too, battling that constant inner chatter. But yoga has helped me quiet those negative voices, offering a space to reconnect with myself in a more compassionate way.
Yoga is more than just physical exercise — it’s a powerful practice that helps calm the mind, heal emotional wounds, and foster self-compassion.
Through intentional movement, breathwork, and mindfulness, yoga creates the opportunity to quiet that inner critic and nurture kindness toward yourself.
In this article, we’ll explore 7 yoga routines designed to help you build self-compassion, quiet your inner critic, and cultivate a more loving relationship with yourself.
1) Heart-opening poses for self-love
When I’m feeling disconnected or too harsh on myself, I notice that I physically close off, carrying tension in my chest and shoulders.
Heart-opening yoga poses are designed to release that tension and invite more openness, both physically and emotionally.
Try these heart-opening poses:
- Camel Pose (Ustrasana): Kneel on the floor, place your hands on your lower back, and slowly arch your back, lifting your chest toward the ceiling.
- Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and press your feet into the mat as you lift your hips, opening your chest and shoulders.
These poses allow you to open your heart space, symbolically letting go of judgment and welcoming more love and acceptance. I like to repeat a simple affirmation while in these postures: “I am enough.”
2) Gentle forward folds for release and reflection
Forward folds have always been my go-to when I need to slow down and reflect. They encourage turning inward, letting go of negative self-talk, and inviting peace.
These poses are deeply grounding, allowing the body and mind to release built-up tension and make room for self-compassion.
Try these forward folds:
- Seated Forward Bend (Paschimottanasana): Sit with your legs extended in front of you, inhale to lengthen your spine, and exhale as you fold forward over your legs.
- Standing Forward Bend (Uttanasana): Stand with your feet hip-width apart, and hinge at the hips, letting your upper body fold forward toward the floor.
In these poses, take the time to reflect.
What harsh words have you spoken to yourself lately? With each exhale, imagine letting go of that negativity and creating space for forgiveness.
3) Child’s Pose for rest and surrender
Whenever I feel overwhelmed, Child’s Pose (Balasana) is the first place I go.
It’s one of the most calming and restorative poses, allowing me to completely surrender to the moment.
It’s a reminder that it’s okay to rest and to be gentle with myself.
In Child’s Pose, I find myself connecting with my breath and practicing self-compassion in a deeply nurturing way. This is a pose that encourages you to let go of control and allow yourself to simply be — without judgment or pressure.
4) Legs Up the Wall for self-kindness
Legs Up the Wall (Viparita Karani) has become a favorite of mine for practicing self-kindness. It’s a simple restorative pose that encourages deep relaxation.
Whenever I need a break, this pose helps me feel grounded and at ease.
To practice this pose:
- Sit sideways next to a wall, then swing your legs up the wall as you lower your back onto the mat.
- Let your arms rest by your sides, palms facing up, and close your eyes.
This pose invites you to pause and reflect on your inner dialogue.
Are you being kind to yourself?
As you relax in this posture, focus on filling your mind with thoughts of gratitude for your body and the way it supports you.
5) Warrior II for building inner strength
Building self-compassion doesn’t mean avoiding challenges — it means learning to face them with resilience and kindness.
Warrior II (Virabhadrasana II) is a strong, grounding pose that encourages confidence and inner strength.
It’s a reminder that you can be both strong and compassionate.
To practice Warrior II:
- Step one foot back, bend your front knee, and extend your arms parallel to the floor, gazing over your front hand.
- Press firmly into both feet, engaging your core, and hold the pose for several breaths.
In this powerful posture, focus on the balance between strength and softness. Remind yourself that you are capable, and that self-compassion is a strength, not a weakness.
6) Reclined Butterfly Pose for self-acceptance
I often turn to Reclined Butterfly Pose (Supta Baddha Konasana) when I need to let go of the need for perfection.
Why?
Because this deeply restorative pose invites you to release physical and emotional tension, allowing for self-acceptance.
To practice:
- Lie on your back, bring the soles of your feet together, and let your knees fall open, forming a diamond shape with your legs.
- Place your arms by your sides, palms facing up, and take slow, deep breaths.
As you breathe, focus on accepting yourself as you are in this moment — without judgment, without pressure to change.
This pose has taught me to simply accept myself as I am in the moment.
Sometimes, all it takes is lying here for a few minutes to remind myself that I am enough.
7) Savasana for mindfulness and self-compassion
Savasana (Corpse Pose), often the final pose of a yoga practice, is an opportunity for deep relaxation and mindfulness.
It’s a chance to integrate everything from your practice and offer yourself compassion in stillness.
But there’s one thing you should know:
While it might seem like just a resting pose, Savasana is a powerful moment to connect with your breath and inner thoughts.
To practice Savasana:
- Lie flat on your back with your arms and legs comfortably extended.
- Close your eyes, focus on your breath, and allow your entire body to relax completely.
In this quiet space, give yourself permission to rest without guilt.
It’s in Savasana that you can truly practice self-compassion by simply being—without striving, achieving, or perfecting.
Final Thoughts: Let yoga guide you toward self-compassion
I know how hard it can be to quiet that inner critic, but practicing self-compassion through yoga has made a huge difference for me.
These 7 yoga routines have been essential in helping me cultivate kindness toward myself, and I hope they can do the same for you.
Remember, self-compassion is a practice, just like yoga. It takes time, patience, and mindfulness, but the more you practice, the more natural it will feel.
As you move through your poses, embrace the moments of stillness and softness, and let go of the need to be perfect.
Your inner critic might still be there, but with yoga, you’ll learn how to turn the volume down and make space for self-compassion to flourish.
