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Yoga flows

Yoga for grief: a 15-minute gentle practice for hard days

A short, gentle practice for days when you're grieving. It won't take your grief away, and it isn't meant to: it's a way to move, breathe and rest for a few minutes. You can cry, stop, skip anything, or swap it for a walk. It starts and ends sitting up with your eyes open, and the short rest is optional. If you're struggling to cope, or your grief isn't easing as the months go by, talk to someone: a GP, NHS talking therapies or Cruse's free helpline on 0808 808 1677. The order and doses are our editorial choice, from Cruse's advice and our trauma-sensitive and stress classes; no trial has tested this class.

15 minBeginner12 movesA bench or box · A wallHip flexors · Shoulders · Calves · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Arrive, sitting (3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit on a chair, feet on the floor, eyes open or resting on one spot. In for a count of up to 5, out for up to 5, with no holds. Counting is optionalEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths
    Beginner · 3D demoArms rise as you breathe in and lower on a longer breath outHarder: Slow breathing (6 breaths a minute)

Move gently, sitting (3 minutes)

  1. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoAt whatever pace feels right todayHarder: Standing march
  2. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoSlow and smooth; let your shoulders dropHarder: Shoulder CARs (controlled articular rotations)
  3. Thoracic rotation5 each side
    Beginner · 3D demoArms crossed, turning slowlyEasier: Side-lying open bookHarder: World's greatest stretch

Stand and feel your feet (4 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoNotice your feet on the floor, a hand on the chair if you likeHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoA shallow bend is fineHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoAs deep or as shallow as you likeEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHand on the chair; keeping your toes on the floor is fineEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Rest, if it feels right (3 minutes)

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, a cushion under your chest. Or stay sittingHarder: Extended puppy pose (Uttana Shishosana)
  2. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoOr lie with your calves on a chair seat, eyes open if you prefer. If being still makes things feel harder, sit up and go on. Skip it with glaucoma or in later pregnancy, and keep your hips on the floor with high blood pressure that isn't controlledHarder: Plow pose (Halasana)

Finish sitting (2 minutes)

  1. Easy pose (Sukhasana)2 min
    Beginner · Hip flexors, Back · 3D demoOr sit on the chair. Eyes open: let your gaze rest on something in the room before you get upHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Tips

  • Use it when it helps, for a few minutes or the whole 15; there's no target.
  • On days when stillness feels too much, go for a 5-minute walk instead, and build up slowly.
  • You might cry. That's okay. If a pose or the rest makes you feel more upset, stop, put your feet on the floor and look around the room.
  • Keep breathing slow and without holds; skip any breathing exercise that makes you dizzy or anxious.
  • Chest pain that feels tight or like squeezing, or spreads to your arms, neck or jaw, is a 999 call, even when you're grieving.
  • This isn't a treatment for grief. If you are thinking about suicide or can't keep yourself safe, call 999 or go to A&E. For urgent help, call Samaritans free on 116 123, any time, or in England call 111 and select the mental health option. In the US, call or text 988.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for grief: a 15-minute gentle practice for hard days take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.