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Yoga for Beginners

The Best Yoga Pose For Your Enneagram Number

Your yoga mat is the perfect place to explore and reconcile the core dilemma your Enneagram number has revealed. Start here.

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Your yoga mat is the perfect place to explore and reconcile the core dilemma your Enneagram number has revealed. Each of these poses closely corresponds with each type’s physical manifestation of its inner predicament, says Coral Brown, a yoga teacher and licensed mental-health counselor in Rhode Island. After warming up, practice the asana and repeat the mantra that matches your type. Experiment with all nine poses to become more discerning in all your relationships, from the ones you have with those around you to the one you have with yourself.

Enneagram Number: One (The Reformer)

bow pose

Practice: Dhanurasana (Bow Pose)

Ones tend to repress their instincts and prefer to filter the world through their intelligence. Bow Pose provides a structured container for Ones to reengage with their more primal instincts, as well as soften around their limitations, as the posture puts pressure on the belly and stimulates the enteric nervous system (a.k.a. the “belly brain”).

Mantra: I can lighten up, loosen my grip on perfection, and find pleasure in things just as they are.

Bow Pose: Lying face-down on your mat, bend your knees and reach back to clasp the outside of your ankles. (If that’s not possible, clasp your feet or use a strap.) Rest your forehead on the earth and take a deep, mindful breath. As you exhale, engage your core and simultaneously press your pubic bone into the earth while lifting your heels and reaching your legs strongly back and up. Combine these actions with activating the muscles in your upper back while relaxing your face and jaw muscles. Hold for 3 rounds of breath. Repeat 3 times, then rest in Balasana (Child’s Pose) or a simple seated twist.

See also Target Tight + Weak Spots: A New Way To Do Bow Pose

Enneagram Number: Two (The Helper)

seated forward bend

Practice: Paschimottanasana (Seated Forward Bend)

Seated forward folds are grounding and insular, providing an opportunity to attune to your own wisdom. The symbolic gesture of bowing the heart forward offers Twos the visceral experience of self-reverence.

Mantra: I can have my own needs and still be loved.

Seated Forward Bend: From a seated position, extend your legs and scoot your sitting bones back. On an inhale, elongate your spine and lift your chest like you were in Bhujangasana (Cobra Pose). As you exhale, fold forward, leading with your heart. Stay for several rounds of breath.

See also Not Flexible? You Need This Seated Forward Bend

Enneagram Number: Three (The Achiever)

Rabbit pose

Practice: Sasangasana (Rabbit Pose)

In this pose, the crown chakra roots to the earth in a way that grounds Threes, whose dilemma is often how to modulate their hard-driving energy. This neutralizing, simple posture stimulates connection to the head (consciousness) and the wisdom body (intuition), and deflects the Threes’ innate tendency to compete.

Mantra: I value deep heart contact.

Rabbit Pose: Start in Child’s Pose with your knees hip-distance apart, and rest your forehead on the mat. From here, place your hands under your shoulders and curl your toes under. On an inhale, hug your elbows inward and press into your hands as you lift your hips away from your heels. On an exhale, round your upper back to shift the weight from your forehead to your hairline and finally the crown of your head. Continue to press into your hands to distribute the weight and avoid putting too much pressure on your neck. If you feel comfortable here, bring your hands behind you to hold your ankles, heels, or toes. Stay in the posture for 3 rounds of breath.

See also My Month of “No”: How Saying It More Often Changed My Life

Enneagram Number: Four (The Individualist)

warrior iii

Practice: Virabhadrasana III (Warrior Pose III)

This challenging balance pose moves energy away from the center and out into the limbs and crown, stimulating proprioception—awareness of one’s body in space. As they extend in all directions and gaze down in this pose, Fours learn to calibrate their internal compass and let go of comparison.

Mantra: I am free of my old story. I stand my ground and speak my truth.

Warrior III: Come to High Crescent and place your hands on your hips. Take a centering breath; on the exhale, lengthen your spine as you lean your upper body forward. Begin to shorten your stance by walking your back foot in until you feel steady enough to lift your back leg. Without compromising the level structure of your hips, continue to lift your back leg until you reach your movement threshold or your leg is parallel to the earth. As you gaze down or directly in front of you, relax your face and jaw while simultaneously extending your spine and arms overhead; you can also keep your hands on or near your hips. Hold the pose for 3 rounds of breath, and then repeat on the second side.

See also Strong Spirit: 5 Steps to Warrior III

Enneagram Number: Five (The Investigator)

camel pose

Practice: Ustrasana (Camel Pose)

This backbend encourages opening the heart—critical for Fives, whose chief defense is disengagement and who tend to be happiest alone. Backbends help Fives connect to their feelings and receive energy freely. Camel Pose lets the practitioner modulate the intensity of the backbend, giving Fives an opportunity to explore trust and openness in small, safe increments.

Mantra: I can engage with the world without holding back.

Camel Pose: Kneel on your shins with your toes curled under and your hips over your knees; place your hands in Anjali Mudra (Salutation Seal, or prayer position), as if you were in Tadasana (Mountain Pose). Inhale and feel the safety and stability of the posture. Exhale and bring your hands to support you at your lower back. Wrap your elbows in toward one another. With every inhale, elongate your spine so that you grow taller and broader; with every exhale, soften your shoulders, neck, and jaw as you lift your gaze and maybe your chin. If you feel stable here, slide your hands to rest on your heels. Stay for 3 rounds of breath.

See also 3 Ways to Modify Camel Pose (Ustrasana)

Enneagram Number: Six (The Loyalist)

Fish pose

Practice: Matsyasana (Fish Pose)

This backbend exposes the throat and chest, requires trust and commitment, and cultivates an expansive awareness—all appropriate actions for Sixes, whose nemesis is doubt. Sixes can learn to have faith and take action despite the uncertainty this asana often invokes.

Mantra: I have faith in myself and do not need to fear the unknown.

Fish Pose: From a reclining position, prop yourself up on your elbows. Lengthen your legs and point your toes. Similar to Camel, hug your elbows in while lifting your gaze and chin. On an inhale, broaden your collarbones and squeeze your shoulder blades together; exhale and try to release your head back while relaxing your throat, face, and jaw. Breathe evenly here for 3 rounds, continuing to lift your heart and broaden your chest.

See also 3 Ways to Modify Fish Pose for Joy + Contentment

Enneagram Number: Seven (The Enthusiast)

garland pose

Practice: Malasana (Garland Pose)

Malasana concentrates energy downward, grounding one’s awareness and literally bringing Sevens back to earth and challenging their fear that stability leads to stagnation.

Mantra: I have everything I need here and now.

Garland Pose: Stand with your feet at least mat distance apart, with your toes turned out slightly. On an exhale, lower your hips to a squatting position, and track your knees over your toes. Bring your hands together in Anjali Mudra while pressing your upper arms against your inner thighs. With each inhale, rise from your roots by lengthening your spine and pressing your arms to your legs. With each exhale, feel the natural state of contraction by bowing your head, releasing the pressure of your arms, and slightly rounding your spine. Stay here as long as you feel comfortable, letting each round of breath ground and center you.

See also 7 Steps To Master Garland Pose (Malasana)

Enneagram Number: Eight (The Challenger)

low lunge

Practice: Anjaneyasana (Low Lunge)

This pose works the psoas—a muscle directly linked to our fight-or-flight response—which helps Eights learn the humility that comes from allowing oneself to be vulnerable.

Mantra: I’m willing to be vulnerable.

Low Lunge: From Down Dog, exhale and step your right foot to your right hand, aligning your right knee over your heel. Lower your left knee to the floor and turn the top of your left foot downward. On an inhale, use the rooting action of your front foot to lift your torso upright. Inhale and extend your arms overhead; exhale and feel the grounding weight of your hips. Scissor your legs toward the midline to support the lift. Stay here for 3 rounds of breath, and then release and repeat on the second side.

See also Why Strength Training Is the Perfect Complement to Yoga

Enneagram Number: Nine (The Peacemaker)

lord of the dance pose

Practice: Natarajasana (Lord of the Dance Pose)

The dual actions of this pose—the extending-out and the rooting-down—require Nines to find their core while being pulled in different directions.

Mantra: I can dance to my own drumbeat and still be part of my tribe.

Lord of the Dance Pose: Stand at the top of the mat and shift your weight to your left side. Place your hands at your hips and draw your right knee toward your navel. Feel your core engage as you lean forward and extend your right leg behind you, then catch your right ankle with your right hand. Slightly bend your standing left leg, simultaneously lifting your left sitting bone and extending strongly through your right leg. At the same time, reach your left arm forward, parallel to the floor. Inhale and exhale as you maintain a balance of stability (level hips and shoulders) with mobility (backbending and right-leg extension). Stay for 3 rounds of breath; repeat on the other side.

See also Find Your Inner Cosmic Dancer