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In a world that often pulls us in many directions, cultivating inner resilience is essential for maintaining balance, strength, and equanimity. Yoga offers a useful toolkit to nurture this resilience, combining physical strength, emotional grounding, and mindful presence. The following poses invite you to tune into your inner power, steady your mind, and open your heart. Practice them with intention and care, staying connected to your body and your breath.
Easy pose with hand on heart and belly
How to Get Into It: Sit cross-legged on the floor or a cushion, allowing your knees to relax downward. Place one hand on your heart and the other on your belly. Close your eyes and take slow, deep breaths, feeling the rise and fall beneath your palms.
Variations: If sitting cross-legged is uncomfortable, sit on a chair with your feet flat on the ground. You can also use a folded blanket under your hips and knees for additional support.
How Long to Stay: Stay for 1-11 minutes, focusing on your breath and cultivating a sense of grounded presence.
How to Come Out: Gently release your hands, uncross your legs, and stretch your legs forward. Follow with a gentle seated forward fold to stretch your lower back.
Archer Pose
How to Get Into It: Stand with your feet wide apart and bend your right knee into a lunge, keeping your left leg straight. Bring both arms straight out in front of you, palms facing. Curl the fingers of both hands into the palms, thumbs pulled back. As if pulling back a bow and arrow, draw the left arm back, bending into the left elbow until your left fist meets your left shoulder. Keep both shoulders relaxed and arms engaged. Keep your eyes open and gaze beyond your right thumb as if you were looking out into infinity.
Variations: Switch sides after holding for several breaths. For more stability, practice near a wall for balance.
How Long to Stay: Hold for 5-10 breaths on each side, embodying strength and determination.
How to Come Out: Straighten your bent leg and return to standing. Shake out your legs if you need to.
Vrksasana – tree pose
How to Get Into It: Stand tall in Mountain Pose with both feet grounded firmly into the floor. Shift your weight onto your right foot, left and bend your left leg and place the sole of your left foot on your right inner thigh, calf, or ankle. Bring your hands to prayer at your heart or extend them overhead.
Variations: Use a wall for balance or keep your toes on the ground if you’re feeling wobbly.
How Long to Stay: Hold for 5-10 breaths on each side, focusing on your steady breath and cultivating inner balance.
How to Come Out: Lower your lifted foot to the ground and return to Mountain Pose. Shake out your legs if you need to and repeat on the other side.
Navasana – boat pose
How to Get Into It: Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Extend your arms forward and, if possible, straighten your legs to form a V-shape with your body.
Variations: Keep your knees bent or hold onto your thighs for support. For more intensity, pulse your legs slightly up and down.
How Long to Stay: Hold for 5 breaths, rest, and repeat up to three times to build core strength.
How to Come Out: Lower your feet to the ground and sit upright. Hug your knees towards your chest to stretch your lower back.
Hero pose with cactus arms
How to Get Into It: Kneel on the floor, sitting back on your heels or a block for comfort. Raise your arms to shoulder height and bend your elbows to form a 90-degree angle to resemble a cactus shape. Keep your shoulders relaxed and your palms stretched open.
Variations: If kneeling is uncomfortable, sit cross-legged or on a chair.
How Long to Stay: Hold for 5-10 breaths. Feel the gentle opening across your chest and shoulders.
How to Come Out: Release your arms and place your hands on your lap. Transition into Child’s Pose for a gentle counter stretch.
Supported Bridge Pose with Bolster
How to Get Into It: Lie on your back with your knees bent and feet on the floor. Place a bolster or rolled-up blanket under your sacrum (the base of your spine). Allow your arms to rest by your sides, palms facing up, or stretch your arms overhead and let your body relax into the support.
Variations: For more comfort, keep your feet hip-width apart and allow your knees to gently touch. Alternatively, extend your legs straight if it feels comfortable.
How Long to Stay: Rest in this pose for 3-5 minutes, focusing on your breath and allowing your body to release tension.
How to Come Out: Gently press into your feet, lift your hips slightly, and remove the bolster. Slowly lower your hips back to the ground and hug your knees into your chest for a gentle counter stretch.
These poses are more than just physical postures—they are opportunities to connect with your inner strength and serenity. As you practice, let your breath guide you, and remember that resilience is not about never falling but about rising again with grace and intention. Take these moments for yourself and carry their steadiness into your day-to-day life.
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