Yes, yoga is excellent for advancing your flexibility, but did you know that yoga can also improve your confidence? Try these poses and move through your day with a boost.
In this yoga practice, you’ll move through a series of standing poses. We suggest holding each pose for 3 – 5 breaths, but feel free to go at your own pace. You can also use a sturdy chair or counter top for balance support. Move through each pose with intention and control. Pay attention to your breathing and try to achieve deep inhales and exhales throughout the practice.
Before you begin, kindly let your tasks or concerns for the day leave your mind and try to focus on your body and your breathing.
Stand tall with your feet hip-distance apart. Take both hands and place them on your lower back or in your back pockets. Slightly bend your knees, gently squeeze your shoulder blades and lift your chest. This is Standing Arch pose. Hold here and take 3 – 5 deep inhalations and exhalations.
This is a classic yoga pose that you may already know. First, step your feet apart with a wide, but still comfortable, distance between them. Turn your right foot out to the side, then gently push the heel of your left foot away from you. Gently bend your front knee. For Warrior 1, you’ll turn your hips to face your right foot, so that your upper body and right toes are facing the same direction. Keep your core strong here, pulling your navel in and up. You can choose to bring your hands together at heart-center, stretch them forward, or raise both arms to the sky. This is Warrior 1.
To transition from Warrior 1 into Warrior 2, twist your hips and torso back to the front of the room. Your right knee is still bent, and your feet should remain in the same position as they were for Warrior 1. You can stretch your arms out wide to each side or place your hands on your hips. Just like in the previous pose, you’ll want to engage your core muscles and breathe deeply. This is Warrior 2.
Reverse Warrior Pose
Move from Warrior 2 into Reverse Warrior by raising your front arm (arm nearest your bent knee) to the sky. Then, allow your other hand to rest gently on the thigh of your back leg. Keep your chest up and spine tall and hold here. This is reverse warrior.
Exhale and gently relax from this wide stance pose. Then, move through each of these poses on other side.
This move will challenge your balance, so feel free to use a sturdy chair or countertop for support. Start by standing with your feet apart at a comfortable distance. Step one foot back and keep your back heel lifted off the ground. You’ll want your back leg to be aligned with the front. Then, bend your front knee. Engage your core muscles, draw your hands together at heart-center or raise your arms above your head. This is a lunge.
For an added balance challenge, move from your lunge into Airplane Pose. Spread your arms out wide to each side. Then, step your back foot forward a bit, with front foot still planted firmly to the floor. Straighten your front leg and shift your weight forward. The toes of your back foot should be pointing down. Then, slowly lift your back toes from the floor. You choose how high you want to lift your back foot; you can also skip this step if it’s not uncomfortable.
Repeat your Lunge and Airplane Pose on both sides of the body.
If you’ve ever sat down in a chair, then you already have experience with this move! Stand tall with your feet hip-distance apart. Gently bend your knees, push your hips back. Slowly bend forward from the hips and shift your weight to the heels of your feet. It should feel like you’re moving to sit in a chair (hence the name). You can bring your hands together above your heart, extend your arms forward, or raise both arms above your head. Hold for 3 – 5 breaths.
These yoga poses help you to become more aware of your body while also relaxing your mind. There are many different benefits of doing yoga; building confidence is just one of them. You might be a surprised to find yourself feeling more confident and more positive after doing yoga. Add one or all these poses to your yoga practice or daily exercise routine for a little confidence boost and balance challenge.
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