Grief is a universal human experience that touches every life at some point. Whether you’re navigating the loss of a loved one, a relationship, or a significant life change, the journey through grief can feel overwhelming and isolating. However, ancient wisdom meets modern understanding in the practice of grief stages yoga, offering a gentle path toward healing and emotional wellness.

The renowned psychiatrist Elisabeth Kübler-Ross identified five stages of grief that many people experience. While these stages aren’t necessarily linear, understanding them can provide a roadmap for healing through yoga. Let’s explore how specific yoga poses and breathing techniques can support you through each phase of this transformative journey.

Understanding the 5 Stages of Grief Through Yoga

The process of grief is as unique as each individual experiencing it. However, recognizing these common stages can help validate your feelings and guide your home yoga practice toward emotional healing.

1. Denial: Opening to Reality with Child’s Pose

Emotional state: Shock, disbelief, and numbness often characterize this initial stage. During denial, we may feel disconnected from our bodies and emotions.

Yoga approach: Gentle, grounding poses that reconnect you with your breath and body are essential. Child’s Pose (Balasana) becomes your sanctuary during this phase.

This pose provides a safe space to simply be with your emotions without judgment. The gentle pressure on your forehead can help calm your nervous system during this turbulent time.

2. Anger: Releasing Intensity with Warrior Poses

As reality sets in, anger often follows. This stage involves frustration, rage, and sometimes blame. Yoga for emotional healing during this phase focuses on safe expression and release of these intense emotions.

Warrior I and II (Virabhadrasana I & II) are powerful poses that help channel anger constructively while building inner strength.

The strength required in these poses helps you feel empowered while providing a healthy outlet for intense emotions. Remember, anger is a natural part of healing.

3. Bargaining: Finding Balance with Tree Pose

During bargaining, we often seek ways to regain control or undo our loss. The mind races with “what if” scenarios, creating internal instability. Yoga therapy grief practices focus on balance and centering during this phase.

Tree Pose (Vrksasana) teaches us to find stability amid uncertainty, much like trees that bend with storms but don’t break.

This pose reminds us that finding balance doesn’t mean being rigid; it means being present and adaptable.

4. Depression: Nurturing Yourself with Restorative Poses

The depression stage often brings profound sadness, withdrawal, and emotional exhaustion. During this phase, meditation for grief combined with deeply restorative poses can provide the nurturing support you need.

Supported Forward Fold (Uttanasana) with props creates a cocoon of safety and introspection.

This introspective pose honors your need for solitude while gently encouraging self-compassion. Remember, healing isn’t linear, and it’s okay to move slowly through this stage.

5. Acceptance: Opening Your Heart with Camel Pose

Acceptance doesn’t mean you’re “over” your grief; it means you’re learning to carry it with grace. Heart-opening poses help us embrace life fully again, integrating our loss into our story of growth.

Camel Pose (Ustrasana) or a gentler Heart Bench variation can help you reconnect with joy and possibility