5 Yoga Poses For Coping Grief And Sadness

Yoga is one of the most effective and natural ways of treating mental conditions which includes depression, anxiety, extreme grief, sadness, loneliness and other mental illness. Yoga is considered to be superior to several other exercises due to its positive effects on mind and body. Daily practice of some specific yoga poses helps in overcoming grief and sadness. It brings about positivity and cheer as it relaxes and cools the mind.

Yoga Postures Which Help In Coping Grief

Progressive Relaxation

This posture helps in releasing stress, anxiety and tension from the mind. Start by closing your mind and trying to concentrate. Try and slowly focus on how to relax muscle groups. Try focusing for 2-3 seconds at a time. You can start from your toes and feet and slowly move upwards and shift concentration to arms, hands, glutes, thighs, neck, jaws, arms and chest. Ensure you are breathing slowly and deeply all the while. As your muscle is tense, you need to hold for 5 breaths and again breathe out slowly and relax.

Shoulder Stand with Chair

This pose helps in relaxing the mind and bring positivity. It slowly removes thoughts of sadness and loneliness. You will need a folding chair for the exercise. Keep it at least one feet away from any wall. You can keep a blanket on the chair seat for additional padding and protection. You will also need to place blankets beneath the chair. Now start draping your knees on chair, backside. Hold the sides of the chair as you do this. Now, slowly lower your body so that your head moves towards the floor. You will keep lowering till your head touches the floor and your shoulders touch the blankets. Your arms shall move through the lower portion of chair. You will hold on to the chair. Sacrum shall rest on chair and your legs will lift upwards. You will pull the chair with your arms and slowly move your back ribs towards your body so that you open up your chest. This is a restful pose and calms down the mind. It helps in overcoming negativity and grief.

Child’s Pose

An effective posture which helps in relaxing and calming down the nervous system. It relieves constipation and relaxes the back muscles with regular practice. Start by sitting down on heels on the yoga mat. Sit as you keep your hips on heels. Bend a bit forward and slowly lower your forehead towards the floor. Your arms shall be by the side of your body and your hand shall be on floor. Your palms shall face up. You will slowly press the chest on your thighs. Hold on to this position. Come up and sit on your heels. Relax and breathe comfortably.

Standing Forward Bend

This posture is very helpful for those suffering from mental tension, stress, sadness, anxiety and depression. Start the exercise by standing straight in a comfortable position on your yoga mat. Your feet will be parallel to hips. As you keep the back straight, you will slowly bend from your hips until you feel a stretch in the hamstrings. If you can, you can keep your hands on floor, beside your feet. Or else, you can cross your arms. Cross by keeping each hand on your opposite elbow. As you exhale, you can let your body relax deeply and stretch. As you stretch, you will will be reducing all negativity and strain from your mind. Do this posture for at least 10 minutes in a day or whenever you feel stressed out or sad. It helps in relaxing and cooling the mind offering relief in a short time.

Corpse Pose

As per experts, Corpse pose is the best exercise for complete relaxation of the mind and relief from anxiety disorders.  It helps in calming down tension and reduces stress, is effective in curing headache and offers relaxation from mild depression, sadness and those who are experiencing some kind of grief. For this posture start by sitting on floor in a comfortable position. Keep the knees bent and your feet shall be on floor. You will slowly lift your pelvis from the floor.You will push your pelvis to the tailbone just before you come down to rest on floor. As you slowly breathe in, you will push through heels so that both your legs are stretched. Let your groin relax and ensure your feet is at an angle from your spine. Let your torso and tailbone relax. Your hands will be behind the back of head so that it does not lie with your spine. Lastly, you will slowly lay down your head. Remain in this posture for at least 3 minutes or 5 minutes if you can.


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