5 yoga poses to practise self-love

Why: This one is pretty self-explanatory — you’re giving yourself a nice, warm hug. Who doesn’t love that? In a time where many of us are goal-oriented and striving for success, it’s common to be hard on ourselves.

When was the last time you gave yourself a pat on the back and said you did well? Now’s the time to wrap yourself in a big hug, and be proud and thankful of where you are today.

How to do it: Start by sitting in a crossed-leg or kneeling position. Reach your hands out to the side as you push your chest forward. Inhale as you look up and hold for three counts. Exhale as you bring your hands back in and place them on the opposite arm to give yourself a hug. Hunch your back and tuck your chin into your chest. Hold for three counts. Repeat 10 times.

Why: Also known as “savasana”, this pose is often the last pose in yoga classes because it releases tension and relaxes your body, reminds you to let go, and allows you to be in stillness.

It’s not often we allow ourselves to consume space and time without doing anything. In this pose, we’re truly just lying there. It may feel mentally uncomfortable at first, but with practice, you’ll learn to give yourself that time and space to unwind.

How to do it: Lie flat on your back with your feet slightly wider than hip-width apart. Relax your feet and let them comfortably fall outwards. Place your hands slightly away from your body to relax your shoulders. Adjust yourself until you’re comfortably lying flat, with your entire body in contact with the ground. Take a deep breath in through your nose, and sigh it out through your mouth. Breathe deeply through your nose and hold for five to 10 minutes.

Why: This pose is similar to the seated self-hug, but for your lower body. As we sit for many hours a day, we hold a lot of tension in our hips. Opening your hips can reduce emotional and physical tension, lifting a weight off you and allowing you to breathe more lightly.

How to do it: Sit down with your legs straight out in front of you. Bend your right knee to place your right foot on top of your left knee. Bend your left knee to place your left foot on top of your right knee. Adjust your feet so that your ankles do not press uncomfortably into your knees. Keep your hips square and knees at a 90-degree angle if possible. Hold for one to two minutes, then repeat on the other side.

Why: In most lower body stretches, you will stretch your hamstrings, quads, hips, or a combination. However, your groin seldom gets a stretch. As such, you may feel a lot of tightness in your groin and inner thighs. Unlocking long-term tightness can provide an emotional and physical release.

How to do it: Sit up straight and bring the soles of your feet together. Reach your knees out to the side. Place your hands on your knees and try to press them towards the floor. If this feels too much, you can bring your feet farther away from your body. Keep lengthening your spine and pressing your knees down. Hold for one to two minutes.

Why: When we’re standing or sitting, our spine isn’t always straight. Even if you have proper posture, it’s rare that you’ll maintain that perfect posture all day long. As a result, our lower back bears a lot of weight throughout the day. By releasing tension in your tailbone, pelvic area, and lower back, it will bring more ease and freedom into your mind and body.

How to do it: Lie flat on your back. Bend your knees and bring your feet close to your butt, keeping them hip-width apart. Engage your quads and glutes to lift your hips up, then place a block under your tailbone. Make sure it’s at a comfortable position to avoid compression in your lower back. Relax onto the block and stay for 30 to 60 seconds.

The bottom line

Yoga and stretching isn’t just a physical practice. With the right intention and mindset, you can release emotional stress, pain, or trauma, and practise self-love.

Carissa Wong is a 200h Certified Yoga Teacher who focuses on alignment, mobility, and strength. She started practising yoga in 2016, and has been teaching since mid-2020. Currently, she teaches private 1-on-1 yoga classes (online and in person) and creates personalised stretch and strength plans.

You can find Carissa on Instagram (@MovewithCarissa), and her e-books “Form & Alignment” and “Banishing Back Pain” here.

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