For a long time, I felt inadequate and insecure. I was often called out for not speaking up in class, and at family gatherings I was considered the most timid. This energy didn’t only show up in my personality. Even in my body, I didn’t feel strong or capable. I felt scared and unable to express myself in most aspects of my life.

When I started studying to become a yoga teacher in Rishikesh, India, I wasn’t sure I could handle it. Also known as the yoga capital of the world, the city takes the practice especially seriously. The curriculum was intense and expectations were high. But over time, I chanted to find my voice, practiced poses that helped me develop physical strength and stability, and did breathwork that supported my focus and made me feel more grounded. I didn’t learn how to be more confident overnight, but by showing up consistently and facing challenges head-on, I felt a more authentic version of myself emerge. One who believed that she was strong and capable.

Yoga explains this change with the word svadharma, which is a personal path or duty that is unique to an individual. What I’ve found is that when I am able to connect with a purpose that’s larger than myself, slowly but surely, my confidence grows.

6 Ways to Practice Yoga for Confidence

The following yoga poses and breathwork won’t magically transform you—and that’s exactly the point. Instead, they help you tap into inner resources that you’ve always possessed but perhaps needed reminding.

(Photo: Courtesy Riya Davda)

1. Seated Mountain Pose (Parvatasana)

Something as simple as adjusting your posture can help you feel more confident. Seated Mountain Pose wakes up your postural muscles to build that strong foundation.

How to: Sit comfortably. Reach your arms overhead, press your palms together, and interlace your fingers in Seated Mountain Pose. Allow your lower body to feel grounded as you sit tall and feel a stretch along both sides of your torso. Breathe here.

(Photo: Courtesy Riya Davda)

2. Cobra Pose (Bhujangasana)

In yoga, your heartspace represents your authentic self. In Cobra Pose, you’re sharing it with the world.

How to: Lie on your belly with your palms pressing against the mat on either side of your chest. As you inhale, lift your head, neck, and chest off the mat any amount in Cobra Pose. Keep your elbows bent and gaze forward. Stay here for 5-8 breaths, then release your chest back down to the floor.

(Photo: Courtesy Riya Davda)

3. Low Lunge (Anjaneyasana)

Similar to Cobra, Low Lunge involves a strong heart opening. In this posture, you’re also opening the hips, which many believe helps release unresolved emotions.

How to: Come to your hands and knees. Step your right foot forward between your hands. Lift your chest and reach your arms overhead in Low Lunge. Stay here or reach your arms slightly behind you to come into a small backbend. Stay here for 5-8 breaths, then switch sides.

(Photo: Courtesy Riya Davda)

4. Warrior 2 (Virabhadrasana)

This strong posture isn’t just physically engaging, it’s also a form of expressing your power.  As a result of embodying this solid stance, you’ll tap into your own “inner warrior.”.

How to: Stand on the mat with your legs 3-4 feet apart. Turn your right foot toward the short side of the mat and angle your left foot slightly outward. Bend your right knee and straighten your arms toward the sides in a T shape as if you were holding a bow and arrow, in Warrior 2. Gaze over your right fingers. Press your feet into the mat and reach the crown of your head toward the ceiling. Stay here for 5-8 breaths, then switch sides.

(Photo: Courtesy Riya Davda)

5. Tree Pose (Vrksasana)

This pose is a beginner-friendly balancing pose that encourages a steady focus and helps build a strong lower body.

How to: Stand tall with your feet together or hip-distance apart. Lift your right foot and place it against your inner left thigh or calf. Press your left foot into the mat in Tree Pose. Press your palms together in prayer position (anjali mudra) overhead or in front of your chest. Gaze at a steady point straight in front of you to help maintain your balance. Stay here for 5-8 breaths, then lower your right foot to the mat. Switch sides.

(Photo: Courtesy Riya Davda)

6. Humming Bee Breath (Brahmari Pranayama)

This breathwork (pranayama) practice gently stimulates your vocal cords. With practice, the voice gets more melodious and clear, a skill that is believed to carry over into life and help you speak your truth. Similar to certain other breathwork techniques, Bee Breath also helps calm the mind.

How to: Sit comfortably. Gently cover your eyelids with the first four fingers on each hand and cover your ears with the tips of your thumbs. Inhale through your nostrils and on the exhalation, keep your mouth closed and create a humming sound. Feel the vibrations of Bee Breath around your lips and the rest of your head. Practice this for 3-7 rounds or whenever you need a confidence boost.