Yoga poses for strength and courage

Magazine: Trust engenders courage – October 2022

Yoga has an effect on the body and soul. The principle of mindfulness sits at the very core of yoga practice and helps us to improve our presence, clarity and concentration. Studies also show that yoga can stimulate our sense of happiness, and as a consequence increase our sense of well-being. Yoga even encourages us to be brave, since it helps us cast away our anxieties, indecisiveness and emotional instability, and instead deal with the challenges of everyday life confidently, decisively and assertively. Try out the exercises below for yourself.

Mountain pose – Tadasana

Concentration, Inner stability, Self-confidence


  • Stand up straight and bring your feet together closely in parallel with each other. Your toes should be stretched out flat on the floor. Spread your weight evenly across your feet.
  • Stretch your arms down deep along the sides of your body. Gently bend your knees and tense the muscles in your calves, thighs and buttocks.
  • Gently pull your stomach inwards. Straighten your back, roll your shoulders back and down and open up your shoulder blades.
  • Hold your head straight and make sure that it’s in line with your spinal column.
  • Calmly look straight ahead, breathe slowly and hold the position for two or three breaths.
  • Alternatively, you can also stretch your arms above your head and look upwards.

Tree pose – Vrksasana

Focus, Inner peace, Grounding


  • Similarly to tadasana, the mountain pose, stand up straight and bring your feet together closely in parallel with each other.
  • Put your weight on your left leg – this is now your standing leg. If you feel you need more stability you can try doing this exercise next to a wall.
  • Raise your right foot and place your sole on the inner thigh of your left leg. If you need to, you can also use your hands to put it in position. You can also place your foot on your calf or your ankle, but don’t press it against the inside of your knee.
  • Repeat the exercise on the other side of your body.

Warrior pose I –  Virabhadrasana I 

Inner strength, Assertiveness, Composure


  • Take a big step backwards with your left foot while breathing out, and form a 45-degree angle with your foot to give you more stability. Your front foot should be pointing forwards.
  • Now bend your right knee until your thigh is roughly parallel to the mat and your knee is above your ankle.
  • When breathing in, lift both your arms and stretch them above your head, with your palms facing each other. Now pull your shoulders downwards.
  • Hold this position for ten breaths. Look confidently ahead, and feel the courage, clarity and stability within you each time you breathe in.
  • Repeat the exercise on the other side of your body.