When you think of yoga, chances are you’re already familiar with its transformative power. Whether you’re a seasoned practitioner or a curious beginner, yoga can strengthen your body, calm your mind and connect you to your innermost self. But did you know certain yoga poses can help you tap into your inner strength and confidence as a woman?
Individual poses allow you to feel more grounded, balanced and empowered in your daily life. They can even have physical benefits, such as strengthening your bones. One study showed 83% of participants could increase bone density by practicing yoga every other day for two years.
Explore the top yoga poses below to help you cultivate your feminine power and energy. Plus, you’ll get tips on how to modify each pose for beginners.
Yoga Poses for Feminine Empowerment
Warrior II Pose
Warrior II is a classic yoga pose that helps you cultivate strength and confidence. While it will strengthen your legs, it also opens up your chest and shoulders, allowing you to feel more expansive and powerful. Imagine yourself as a warrior standing confident in the face of any challenge that comes your way.
To perform this pose:
- Start standing with your feet hip-width apart.
- Step your left foot back, keeping your toes pointing forward.
- Bend your right knee, making sure it stays directly over your ankle.
- Stretch your arms in opposite directions, with your right arm pointing toward the front of the room and your left arm pointing back.
- While in this position, gaze over your right fingertips and hold the pose for five to 10 deep breaths.
Listening to your body and modifying this pose as necessary is essential. If you experience pain (not discomfort), try adjusting your stance or easing out of the posture.
The Tree Pose is a beautiful and grounding yoga stance that can help you cultivate balance physically and mentally. In the pose, you can picture yourself as a tree rooted deeply into the Earth and reaching up towards the sky. Focus on maintaining a steady breath and gaze, allowing yourself to feel anchored and present in the moment.
To start the Tree Pose:
- Stand with your feet apart.
- Bring your right foot up and place it in your left inner thigh, pressing your foot into your thigh and your thigh into your foot.
- Place your hands in front of your heart with palms together, holding the pose for at least five breaths.
For some, the Tree Pose can be challenging to balance. Consider placing your foot on your calf instead, or use a wall or chair for support, the ground is always there for you. This grounding pose is a great way to find calmness and clarity in your daily life as you step back from your endless flow of thoughts.
The Goddess Pose — or Utkata Konasana — is a powerful and energizing yoga pose that activates your lower body and creates a sense of inner strength and power. Think of yourself as a goddess when holding this pose, standing tall. Focus on keeping a steady breath and a solid core to feel centered.
This pose starts with:
- Standing with your feet apart — wider than your hips — and your toes pointing outwards.
- Bend your knees and sink your hips toward the ground, bringing your thighs parallel to the floor.
- Next, place your hands on your heart by pressing your palms together and hold this pose for a few breaths.
With practice, this hip-opening pose can be your go-to for channeling your inner goddess and increasing your strength. At least half of U.S. citizens are at risk for heart disease and consistent practice can benefit you in reducing your risk.
The Plank Pose is a foundational move to engage your entire body and build strength from the inside out — especially in your core, arms and legs. It’s a great way to feel like a sturdy plank of wood, enabling you to support your entire weight easily. When you’re in a plank position, mind your body to feel grounded.
You can start with this pose in a push-up position with your arms straight and palms flat on the ground, shoulder-width apart. Your feet should also be hip-width apart and your body should form a straight line from your head to your heels.
The plank pose can be challenging to hold, so try dropping your knees to the ground to modify as necessary. However, practice makes progress and will make you more stable as it harmonizes your body, breath and mind.
The Camel Pose — or Ustrasana — is energizing and opens up your heart while you cultivate inner peace. It’s a great way to stretch your back and chest while building strength in your core and legs. When you’re in this position, think of yourself as a graceful and majestic camel, able to move through life with ease.
This yoga pose will allow you to feel open and free, so start by:
- Putting your knees and feet flat on the ground, hip-width apart.
- Place your hands on your lower back, fingers pointing down.
- As you inhale, lift your chest towards the sky and begin to arch your back, bringing your hands down towards your heels and holding.
Whenever you find it hard to reach your heels, try placing your hands on your lower back or blocks instead. The Camel Pose is an empowering posture because it allows you to clear your heart chakra and check in with yourself.
Unleash Your Inner Strength With These Empowering Yoga Poses
Yoga is more than a physical practice — it’s a way to connect with yourself, build strength and flexibility, and foster a sense of empowerment. By trying out these yoga poses, you can tap into your inner power and unleash your full potential.
Whether you’re a beginner or a seasoned yogi, these poses will help you find strength and peace in life. So grab your yoga mat, find a quiet space, and allow yourself to move and flow confidently.