Bringing self-compassion into my life has been one of the most transformative things I’ve experienced through yoga.
For years, I struggled with self-criticism, constantly pushing myself to be better, and do more, and never quite feeling like I measured up.
But as I deepened my yoga practice, something shifted.
I began to notice that yoga wasn’t just about flexibility or strength — it was about how I treated myself on and off the mat.
In this article, I want to share the poses and practices that have helped me nurture more kindness within myself.
These 9 poses have been instrumental in helping me let go of self-judgment and embrace a more compassionate mindset.
1) Child’s Pose (Balasana)
Child’s Pose has always felt like home for me in my practice.
Whenever I’ve been overwhelmed — by life or by a challenging sequence — this pose reminds me it’s okay to rest. It’s a posture of surrender, where I can let go of expectations and simply be.
Here are some basic steps to practice this pose:
- Start by kneeling on the floor with your big toes touching and your knees spread wide.
- Lower your torso between your thighs and stretch your arms out in front of you.
- Let your forehead rest on the ground, or place a block beneath it for comfort.
- As you breathe, allow yourself to sink deeper into the earth, reminding yourself that it’s okay to pause.
In Child’s Pose, I’ve learned that sometimes, the most compassionate thing I can do is rest.
2) Cat-Cow Stretch (Marjaryasana-Bitilasana)
Cat-Cow is one of those poses that feels like a moving meditation for me.
It’s a reminder to be gentle with my body, especially when I’ve been holding tension or stress.
I love how it helps me tune into the natural rhythm of my breath, making the movement feel fluid and kind.
- Start on your hands and knees, with wrists directly under your shoulders and knees under your hips.
- As you inhale, arch your back, lifting your head and tailbone (Cow Pose).
- Exhale as you round your spine, tucking your chin to your chest (Cat Pose).
Moving through this flow helps me release the tightness I often carry in my spine and shoulders, and it’s in these moments that I feel the power of self-compassion — being present with my body’s needs, without judgment.
3) Reclined Bound Angle Pose (Supta Baddha Konasana)
This pose is one that I turn to when I need to be vulnerable with myself.
Reclined Bound Angle allows my heart and hips to open in a way that feels nurturing and safe.
I’ve had moments in this pose where I realized just how much I needed to soften and stop being so hard on myself.
- Lie on your back with the soles of your feet together and your knees falling open to the sides. You can place pillows under your knees for support.
- As you rest your arms at your sides, close your eyes and breathe deeply.
This pose reminds me to embrace my body as it is, without comparing it to anyone else’s or even my past self. It’s a beautiful posture for practicing acceptance.
4) Seated Forward Fold (Paschimottanasana)
I’ll be honest — there was a time when Seated Forward Fold was frustrating for me.
I always wanted to reach farther, touch my toes, and “achieve” something in the pose. But over time, I realized that forward folds aren’t about how far you can go — they’re about the journey inward, both physically and mentally.
Now, let me guide you on how to perform this pose in a correct way:
- Sit with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you fold forward from your hips.
- You don’t need to force it—let your body ease into the stretch.
I’ve learned to let go of the need to perform in this pose and instead focus on breathing and accepting where my body is today.
It’s a lesson in self-compassion that has spilled over into how I approach life: meeting myself where I am, without judgment.
5) Low Lunge (Anjaneyasana)
Low Lunge is a pose where I feel my body opening up, both physically and emotionally.
It’s a deep stretch for the hips, which is where I tend to hold a lot of tension. This pose has taught me how to release that tightness with kindness rather than force.
- Step one foot forward into a lunge, with the other knee resting on the ground.
- As you sink your hips forward, feel the stretch along the front of your hips and thighs.
For me, Low Lunge is less about achieving the “perfect” alignment and more about allowing my body to soften into the pose. Each time I practice it, I feel like I’m releasing old patterns of self-criticism and making space for self-compassion.
6) Tree Pose (Vrksasana)
I used to get frustrated when I wobbled in Tree Pose.
I thought falling out of balance meant I wasn’t good enough. But guess what?
Over time, I realized that Tree Pose is a beautiful metaphor for life. It’s not about being perfectly steady — it’s about how you respond when you lose balance.
- Stand tall and shift your weight onto one foot.
- Place the sole of the other foot on your ankle, calf, or inner thigh — whatever feels right for you.
- Bring your hands to your heart and focus on a point in front of you.
- If you wobble or fall, smile and come back to the pose.
Basically, Tree Pose has taught me that self-compassion means being patient with myself, even when things don’t go as planned.
7) Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is a deep hip opener that always brings up a lot of emotion for me. I’ve found that when I settle into this pose, I’m often confronted with feelings I didn’t even realize I was holding onto.
Thus, I consider it a reminder to treat those feelings with kindness, rather than pushing them away.
- From a tabletop position, bring one knee forward and extend the opposite leg behind you.
- Slowly lower your torso toward the ground, resting on your forearms or a block.
- Breathe deeply into your hips, letting go of any tension or emotional tightness.
Pigeon Pose has taught me that part of self-compassion is allowing myself to feel, even when it’s uncomfortable.
8) Supported Fish Pose (Matsyasana)
Supported Fish Pose feels like a heart-opening hug for the body.
Every time I settle into this pose, I’m reminded of how important it is to be open — not just to others, but to myself. It encourages me to approach my thoughts and feelings with more love.
Place a rolled blanket or a block under your upper back and lie down, letting your chest open toward the ceiling.
Rest your arms at your sides with your palms facing up.
As you breathe, focus on softening your heart center. This pose helps me feel more spacious and receptive to self-compassion, especially when I’ve been feeling closed off or critical.
9) Savasana (Corpse Pose)
And let’s conclude with one of the most effective yoga poses for self-compassion and inner healing.
Savasana is where everything comes together for me.
It’s in this final resting pose that I let go of all effort, allowing myself to simply be.
Savasana has taught me the ultimate lesson in self-compassion: I am enough, just as I am.
Although performing this pose might sound easier, trust me, it’s harder than all the other poses we’ve just discussed.
- Lie flat on your back with your arms by your sides, palms facing up.
- Close your eyes and allow your body to sink into the ground.
- As you rest here, take a few moments to remind yourself that there is nothing to fix, no need to do more.
This pose invites total acceptance and relaxation, which is the heart of self-compassion.
Real-life benefits of cultivating self-compassion through yoga
The real magic of yoga is in the way it impacts your life off the mat.
When you practice self-compassion through yoga, you start to notice changes in how you handle difficult emotions, interact with others and deal with challenges.
And it’s not just my assumption — it’s backed by scientific research.
In fact, a 2020 study published in the Journal of Education and Health Promotion found that yoga significantly improves self-compassion while reducing perceived stress and anxiety.
Participants in the study who practiced yoga regularly reported higher levels of self-kindness and emotional resilience compared to those who did not.
Specifically, people who practice self-compassion often report:
- Increased emotional resilience
- Better mental health and reduced anxiety
- Stronger relationships with others
- Greater ability to forgive themselves and move on from mistakes
Therefore, yoga helps you develop these qualities because it teaches you to be present, listen to your needs, and treat yourself with the same kindness you would offer to a loved one.
Final thoughts
Now you probably understand that yoga offers a powerful way to nurture self-compassion through both movement and stillness.
Self-compassion, for me, has been a journey of learning to embrace imperfection and accept that I am enough—just as I am.
These poses have helped me find space for rest, release emotional tension, and open my heart in ways I never thought possible.
I hope that as you practice these poses, you too will discover a deeper sense of kindness within yourself, letting go of self-criticism and embracing a more loving way to be.
