Updated on May 8, 2026 at 02:18 PM
In a world that rewards dynamic speed and quick reactions, many people miss out on the benefits of a commonly misunderstood practice: empathy.
Although you may consider empathy a “soft” quality, it is actually a hidden power. Think of empathy as a bridge between awareness and action. It’s one thing to admit that someone is going through a difficult time; It’s another thing entirely to stay open and give them grace for that reason.
Likewise, when you are self-compassionate, you meet your thoughts and emotions with kindness rather than criticism. Compassion shows up in the ways you talk to yourself, the ways you show love, and the ways you embrace yourself and others.
As with any skill you want to develop, empathy is something that takes consistent practice. Yoga helps you enhance this quality in ways that may surprise you.
How yoga helps build compassionn
On a physical level, it includes yoga poses that open the heart Back bendsconfront the “protective” look you may find yourself in while spending long hours hunched over devices and working under pressure. Over time, body and mind thrive on guarding each other.
When you move consciously and breathe slowly as you do in yoga, you activate your nervous system.Rest and digestion“This gives you more space to process your feelings and tap into a greater sense of empathy.
According to the yoga tradition, when you stretch your frontal body and literally “open” it to the world, you will experience emotional release and a greater sense of acceptance toward yourself and others.
5 heart-opening yoga poses to help you practice more compassion
Movement, breathing, and careful awareness can help create a feeling of openness in the body and mind. Creating this space means you have more room to accept people and situations as they really are without judgment. Move slowly and let your breath guide the pace. These are not performance modes. They are opportunities to observe, acknowledge, and appreciate yourself.
1. Puppy pose (anahatsana)
This stretch creates space in the chest and shoulders while inviting you to embrace softness and surrender.
How to: Start on your hands and knees. Walk your hands forward and allow your chest to melt toward the mat while keeping your hips stacked over your knees Puppy pose. Place your forehead or chin on the mat or pillow, depending on what feels most comfortable for your neck and shoulders. Breathe deeply into your ribcage, side body and upper back. Stay here for 5-8 breaths.
2. Cobra Pose (Bhujangasana)
A backbend that doesn’t require much physical effort, the Cobra allows you to stay on the ground because it encourages a slight lift in your heart space. It is a balance between strength and softness.
How to: Lie on your stomach with your legs extended directly behind you and the tops of your feet pressed into the mat. If your lower back is tight, make your feet wider than your hips. Place your palms next to your lower ribs and pull your elbows close to your body. As you inhale, slowly lift your chest inward snake pose, Using your back strength more than your hands. Draw your shoulders toward each other and keep your neck relaxed. Keep looking forward and down to keep the back of your neck long. Stay here for 3-5 breaths, then slowly lower your chest to the mat. Repeat 2-3 times.
3. Fish Pose (Matsyasana)
In this heart-opening yoga pose, the chest and throat may appear particularly exposed. They are areas associated with expression, emotion, and vulnerability, vital qualities essential for empathy.
How to: Lie on your back with your legs extended straight out or keep your knees bent and feet on the mat, hip-width apart, if that feels more supportive of your lower back. Move your hands under your hips, palms down, and press into your forearms to lift your chest up. Allow the crown of your head to tilt back and gently touch the floor Fish pose Without putting extra weight in your neck. Keep your breath soft and your chest wide. Stay here for 3-5 breaths.
(Photo: Courtesy of Rhea Davda)
4. Wheel Pose (Chakrasana)
This challenging backbend is a reminder that leading with your heart is a powerful choice.
How to: Lie on your back with your knees bent and your feet on the mat, hip-width apart. Extend your arms up and place your palms on the mat next to your ears, with your fingers pointing toward your shoulders. As you inhale, press your hands and feet into the mat and lift your hips until the crown of your head is just outside the mat. Wheel position. Draw your elbows towards each other and your knees towards each other so that they are not spread apart to the sides. Stay here for 3-5 breaths.
To come out of the pose, pull your chin toward your chest and lower your hips to the mat.
5. Child’s Pose (Balasana)
Compassion is not just about openness. It’s also about feeling supported and included. Child’s Pose is not only an antidote to opening the heart, but an underappreciated way to free up the back of the heart space or heart chakra.
How to: Start on your hands and knees. Keep your knees as close together or as far apart as feels comfortable. Shift your hips back toward your heels. Walk your hands forward on the mat while folding your chest forward. Place your forehead on the mat or on a pillow Child’s position. Smooth your jaw, shoulders and abdomen. Relax your shoulders. Stay here for 5-10 breaths.
Additional yoga practices for compassion
Sometimes it’s easier to feel compassion for each other when you realize that you’re part of something bigger than yourself. This is the kind of emotional resonance that other yoga practices, including chanting and meditation, can help you achieve.
chanting mantra
Repeating the sound while chanting the mantra creates a rhythmic focus that can help mitigate negative emotions by grounding you more in the present moment.
How to: Come into a comfortable sitting position. Place your palms together over your heart in prayer position (Anjali mudra) Or place your hands gently on your chest. hymn on Three times. Alternatively, you can silently or softly repeat a phrase that has meaning to you, such as “I hope I am nice” or “I hope others are comfortable.” Hold for 1-3 minutes.
Loving-kindness meditation
This practice supports emotional resilience, self-compassion, and an increased sense of connection with yourself and others. Below is an abbreviated version of A Loving kindness Meditation can be practiced anytime and anywhere.
How to: Sit comfortably with your back relaxed but upright. Close your eyes or lower your gaze. Start silently repeating phrases such as: “May you always be safe,” “May you always be peaceful,” or “May you always be at peace.”
After a few rounds, remember someone you love and offer them the same phrases. Then extend these wishes to a neutral person, a difficult person, and ultimately to all beings. Hold for 3-5 minutes, or longer if you feel supported.
Compassion grows in society as well
In addition to individual practice, yoga has always focused on… The importance of spiritual community known as Sangha. Empathy often deepens when we look beyond our personal preferences and become willing to recognize the difficulties another person or group of people may be facing. Sangha reminds us that yoga is about building relationships – with ourselves and with others.
When compassion is incorporated into your practice, yoga begins to expand beyond the mat. It becomes a way of life.
