Yoga for Grief and Mourning

I might not know exactly what you’re going through, but I know life can be tough. Loss and disappointments are inevitable but that doesn’t mean they’re easy to go through. I hope this yoga practice gives you some much-needed space and comfort as you navigate grief.

Whether it was the loss of a loved one, the loss of a pregnancy, a negative pregnancy test, an infertility diagnosis, a failed IVF or IUI cycle, or any of the incalculable ways we’re forced to come face to face with pain and grief, please know that you’re not alone. And it’s ok to not be ok right now. You don’t have to put on a happy face. You can cry, shout, wail, groan, or sit in silence. This video is me sitting with you.

Don’t hesitate to reach out to a friend, family member, spiritual leader, mental health professional, or other trusted support person as you move through this experience.

Music by Chris Collins, ”Soft Rain”

Transcript

Hi there, Kendra Tolbert here. I'm a registered dietitian and yoga teacher, And I specialize in women's health and fertility. And today I have a yoga for grief and mourning practice for you. So this is quite a bit different than what I tend to share here, But I don't think we can talk about life without yoga. I don't think we can talk about creating a new life. Without also talking about loss and talking about grief and mourning. So I wanted to do this practice because I wanted you to have a tangible way to be with a very difficult experience and a very difficult emotion. This practice has actually been super helpful for me. Some of you know that I experienced an unexpected loss of a dear friend and so yoga has been there for me and I hope that it is there for you as well no matter what. What type of loss or unexpected misfortune you may be experiencing right now or have experienced previously. So for this practice, I do encourage you to grab a pillow or cushion and a blanket. Those are the only two props that I would recommend, But feel free to grab anything that you think would help you feel more supported in today's practice. All right, So grab your props, Roll out your mat, And let's get started. Place your pillow or cushion at the short back edge of your mat. And come down to the floor. When you're ready. Lie down on your side, Resting your head onto your pillow or cushion. Bend your knee. And if it feels good and comfortable to you. Close your eyes. Rest here. Place your top hand onto your hips. As you inhale, Reach that arm up and overhead. Then allow it to rest on your head, Reaching your fingertips down towards the mat. Release your hand back to your hips. And place it on the mat in front of you. Help to prop yourself up. As you prepare to repeat on the other side. Move your cushion or pillow to the short front edge of your mat and lie down on the other side. Once again, Rest your head onto your prop. Bend your knees. And feel free to close your eyes. Bring your top hand to your hips. Then inhale to circle your arm up and overhead. Allow your arm to rest on your head, Fingertips down towards the mat. When you're ready, Bring your hand back to your hip. And to the mat in front of you. Slowly make your way up onto your hands and your knees. Place your big toes together, Bring your knees out wide. Send your hips back to your heels. And bring your forehead down to the mat. Reach your arms behind you. Allow the back of your hands to rest down on the mat, Palms up. Rock your head from side to side to massage your forehead. When you're ready to stop rocking your head from side to side. Be still. Rest here. Bring your hands forward and place them underneath your shoulders. Press yourself up. Bring your knees together. Bring your shoulders over your hips. Place your hands onto your thighs. And give them a gentle rub. Arch your spine. Then lower your torso down towards your thighs. Round your spine. Bring your shoulders back up over your hips. Arch your spine. Lower down to your thighs. Round your spine. Bring your torso up. Continue arching your spine, Lowering down. Rounding your spine and coming up at your own pace. Last time. Come back up, Shoulders over hips. Place your hands off to one side. Then place your hips over to the same side. Straighten your legs out in front of you. Flex your feet. Place your palms down next to your hips. Then as you inhale, Reach your arms up overhead. Exhale to bend forward. Inhale, Come back up, Allowing your hands to brush against your legs. Reach your arms up overhead. Exhale, Bend forward. Again, Inhale, Come back up. Reach your arms up. Exhale, Bend forward. Continue with this rowing motion at your own pace. Last time, Stay here in your forward bend. Then begin to shift your weight from side to side, Rocking yourself gently. Find some stillness in your forward bend. And rest here. When you're ready, Slowly roll yourself up. Come into a comfortable cross-legged seated position. Placing one leg in front of the other. On your next inhale, Bring your arms up and out at shoulder height, Fingers spread wide. As you exhale, Give yourself a hug. Use your hands to rub your shoulders. To pat yourself on the back. Give to yourself what you would so generously give to others. Release your arms back out to the side. Then once again embrace yourself. Take this moment to give yourself compassionate touch. Release your arms and place your hands down on the mat in front of you. Make your way onto your hands and your knees. Wrists under shoulders, Knees under hips. Curl your toes under. Send your hips back towards your heels. Then raise your knees and send your hips up and back as you straighten your legs for downward facing dog. Bring some movement to your downward facing dog. And walk your hands back to meet your feet. Bend your knees and slowly roll up. Begin to sway from side to side. There's no right way to move here. Do what feels good to you. Begin to stomp your heels or maybe even your whole foot. Into the mat. Then if you'd like to, You can begin to stomp your way forward. Bouncing allowing the movement to move up your body. Into your shoulders. Back and forth. Continue to move freely in whichever way feels supportive to you. Perhaps stillness feels best right now. When you're ready, Meet me at the short back edge of your mat. On your next inhale, Circle your arms up overhead, Palms touch. Exhale to circle your arms down. Again, Inhale, Arms up. Exhale, Arms down. Last time, Inhale, Arms up. This time as you exhale. Bend forward at the hips, Circling your arms down, Fingertips towards the mat. Bend your knees generously. And walk your hands forward. Lower your knees, Uncurl your toes, And lower yourself all the way down, Resting your head onto your pillow or cushion. Turn your head to one side. Rest here. Lift your head and turn it to the other side. Continue to breathe and rest here. Lift your head. Turn it to face forward and either rest your forehead or your chin onto your pillow or cushion. Then bend your right knee and draw your foot towards your bottom. Reach back. Take hold of the top of your foot and draw it in closer to your bottom. Release your right foot, Then bend your left knee and repeat on your left side. Release your left foot. Slowly press yourself up just enough to roll over onto your back. Draw your knees into your chest, Hug them in, And then rock from side to side. Be still here for a moment. And bring the soles of your feet down to the mat. Then straighten your legs. Place one hand at the center of your chest and the other on your lower abdomen. Or maybe anywhere else on your body that you feel could use some gentle touch. When you're ready, Grab your blanket and cover yourself. Make yourself as comfortable as possible. As we prepare to come out of our final resting pose, I invite you to inhale deeply. And exhale audibly through your mouth with a sigh. Slowly roll over onto your side with your knees bent. Then press yourself up to come to a comfortable seated position. With your fingers spread wide apart, Place one hand at the center of your chest, Then place the other hand on top of that hand. Begin to gently sway from side to side. Feel free to hum here if that feels soothing to you. Take a moment to be still. Thank you for allowing me to guide you in today's practice. Thank you so much for practicing with me. I hope that you enjoyed this practice. This could have been a very emotional one for you, And if it was, Know that you're not alone in that. I do encourage you to take good care of yourself after this practice. So perhaps you journal, Or call a friend, Or someone else that you trust and love that you can speak to honestly about what you are experiencing. Maybe make yourself a cup of tea, Or have some chocolate, You know, Cupcakes, Something like that. All right, I hope that you enjoyed the rest of your day. Be well and bye for now.