Yoga Sequences

8 Poses to Cultivate Courage and Reduce Self-Conciousness

Yoga teacher and YJ cover model Sara Clark shares her journey toward courageousness, plus an asana practice and mantra to help you feel confident in your own skin.

I remember the first time I became self-conscious about my body. I couldn’t have been older than seven. I was wearing my favorite floral one-piece bathing suit, and my friend’s little brother told me that I had big legs. Those words felt like a punch to the gut. I was suddenly aware of my body in a way that I hadn’t been before. From that moment on, my body became something others could accept or reject without my consent. That comment planted a seed of shame that would eventually grow and lead me on a long journey from self-destruction and dysmorphic thinking to self-discovery and spiritual renewal.

At the age of nine, I transitioned from being homeschooled in a diverse suburb of Syracuse, New York, to the public school system in Bel Air, Maryland—a predominantly white community. I was not only aware of my “big” legs, but also my hair texture, my far from European-shaped nose, and my darker skin color.

I began comparing myself to the “popular” girls, who wore ponytails that swayed from side to side as they walked the halls. In an attempt to “fit in,” every few months I would sit for hours in a salon while a hairdresser transformed my hair into hundreds of long, tiny braids, called micro-minis, in hopes of mimicking long, flowing hair.

My image consciousness wasn’t helped by the fact that my loving parents, who grew up in the South during the civil rights era, were incredibly conservative. To protect me from what they viewed as a world that oversexualized black women’s bodies, they made sure there were no short shorts in my wardrobe. Instead of celebrating my long limbs, I hid them, growing more and more ashamed of my figure.

See also Tap the Power of Tantra: A Sequence for Self-Trust

Negative self-talk began to fill my head. During my senior year, I went to the prom with a white friend. After that, his friends stopped talking to him for choosing a “brown girl” as his date.

I internalized the hate until I despised every square inch of who I was. According to the Mayo Clinic, the symptoms of dysmorphia include having perfectionist tendencies; constantly comparing your appearance with others; having a strong belief that you have a defect in your appearance that makes you ugly or deformed; avoiding certain social situations because of it (which for me meant wearing a bathing suit or shorts in public); and being so preoccupied with your appearance that it causes major distress or problems in your social life, work, school, or other areas of functioning while always seeking reassurance about your appearance. I unknowingly could have checked off all those boxes.

It had been a dream of my grandmother’s that I’d have a “black experience,” and so for undergrad I attended a predominantly black, prestigious, private college in Virginia. It was healing in some ways, but isolating in others.

It was a relief not to stick out like a sore thumb. I even traded my long braids for my natural hair—which I wore as an afro and then dreadlocks that grew down my back—perhaps, an act of rebellion after years of conformity.

See also 4 Poses to Build Confidence (and Sense of Humor)

While I still hadn’t made it into the “popular” clique, I did gain a tiny bit of self-confidence. My freshman year, I ended up at the same fraternity party as the handsome senior I’d had a huge crush on. He’d never paid any attention to me until then. I was flattered.

Trying hard to fit in, I consumed a lot of alcohol for the first time. What started off as a fun night with my girlfriends ended with a devastating sexual assault.

I was left feeling even more insecure about both my body and my self-worth, and I turned to the gym as an escape. I’d work out obsessively for hours. My soul knew I needed help. At the time, I felt isolated and conflicted. I had always believed that black women didn’t have this problem; that curves were celebrated, not despised. And yet, skinny equaled happy in my mind.

During the summer break after freshman year, there was no gym where I could sweat out my emotions. I needed another way to feel in control. I began bingeing and purging everything I ate—a different way to cope with the lack of control I’d experienced throughout my adolescence. But a small voice within begged me to stop, and I finally confided to my dad that I needed help.

The next day, I saw an eating disorder specialist. Soon after, I was hospitalized and began a rigorous treatment process. My breath became my anchor as I slowly began my recovery. When I would think about purging after a meal, I’d use my breath to calm my thoughts.

See also Kat Fowler on Embracing Yoga and Conquering Self-Doubt

I had taken a yoga class with my older sister in high school. What a gift that 90 minutes had been; a break from my own self-criticism. I hadn’t practiced yoga since then, but when I returned to college my sophomore year, I took a yoga mat and DVD with me. I began practicing in my dorm room. For once, I was more interested in celebrating what my body was capable of than what it looked like. Yoga wasn’t popular then, but I stuck to my practice throughout college, and I took it with me to New York City after I graduated.

In New York, I started attending hot yoga classes and found confidence in wearing just a sports bra and leggings; I was even occasionally bold enough to wear shorts. While I wasn’t fully free from my negative thinking, I finally felt strong in my body. I could look at myself in the mirror and greet my reflection with a smile.

As I deepened my practices of vinyasa, mindfulness, and meditation, I reached a place where I could be the observer of my thoughts, not a servant to them. The power of mantra has been profound, and I now rewrite my negative “broken records” as positive affirmations. I still battle with self-criticism; however, I now have the tools to recognize and shift my thoughts with self-compassion.

See also Fear Not: Overcoming the Many Faces of Fear

The Power of Words

When your inner dialogue is repeatedly negative, it can feel like you’re listening to a broken record. These self-defeating thoughts can wreak havoc on your self-esteem. Luckily, you have the capacity to turn that overplayed tune into a sacred love song. By repeating positive words or phrases, you can start to shift into a healthier state of existence. The more you practice, the more you’ll be able to speak to yourself as if you are a divine being (which you are!). In the following sequence­—which uses twists to help you mentally detox and lunges to help root you in your power—silently repeat the mantra for each pose, and imagine its meaning permeating every cell of your body as your breath soothes your soul!

Balasana, variation (Child’s Pose)

Chris Fanning

Kneel on the floor. Touch your big toes together, and sit on your heels; then separate your knees about as wide as your hips. Exhale, and lay your torso down between your thighs. Reach your hands out in front of you, resting your forehead on your mat. Bend at your elbows, and drop your hands at the back of your neck with your palms pressed together. Hold for 5 breaths. As you root down, send your awareness to your heart. With each inhalation and exhalation, say: “My body is worthy of my love.”

See also Do Less With More Awareness: Child’s Pose

Utkatasana (Chair Pose or Fierce Pose)

Chris Fanning

Come to Tadasana (Mountain Pose). Inhale, and raise your arms perpendicular to the floor with palms facing inward. Exhale, and bend your knees to come into Utkatasana, taking your thighs as close to parallel with the floor as possible. Allow your weight to rest in your heals. Become aware of your strength, imagining your energy beaming out through your fingertips. With each inhalation and exhalation, say: “My body is fierce and fabulous.”

See also How to Be Fierce

Floating Chair Twist

Chris Fanning

Exhale to bring your hands to Anjali Mudra (Salutation Seal) in front of your heart. Inhale, come to the balls of your feet, sinking your hips down to your heels. Exhale, and hook your left elbow outside your right thigh, pressing your palms together. Hold for 5 breaths, then exhale and unwind. With each inhalation and exhalation, say: “My body is strong and stable.” Repeat on the other side.

See also 5 Strength-Building Yoga Poses for Beginners

Anjaneyasana (Low Lunge)

Chris Fanning

Come down onto your hands. On an exhalation, step your right foot forward between your hands, aligning your right knee over your heel. Lower your left knee to the floor, and slide your left leg back until you feel a comfortable stretch in the front of your left thigh and groin. Place the top of your left foot on the floor. Inhale, and sweep your arms up. With each inhalation and exhalation, say: “My body is full of wisdom.”

See also Make the Shift: Finding Wisdom

Anjaneyasana, variation (Low Lunge)

Chris Fanning

Come down onto your hands. On an exhalation, step your right foot forward between your hands, aligning your right knee over your heel. Lower your left knee to the floor, and slide your left leg back until you feel a comfortable stretch in the front of your left thigh and groin. Place the top of your left foot on the floor. Inhale, and sweep your arms up.

Exhale to bring your hands into Anjali Mudra in front of your heart. Exhale and hook your left elbow outside your right thigh, pressing your palms together. Hold for 5 breaths, then exhale and unwind. With each inhalation and exhalation, say: “My body is powerful beyond measure.” Repeat poses 4–5 on the other side.

See also The Power of Self-Inquiry for Uncovering the Real You

Vrksasana, variation (Tree Pose)

Chris Fanning

Come to Tadasana. Shift your weight slightly onto your left foot. Draw your right foot up, placing the sole against your left inner thigh. Place your left hand on your heart and your right hand on your belly. Hold for 5 breaths. With each inhalation and exhalation, say: “My body is balanced and beautiful.” Repeat on the other side. 

See also Finding Balance

Savasana, variation (Corpse Pose)

Chris Fanning

Lie down face up on your mat. Place one block lengthwise between your shoulder blades, and another (at the tallest height) beneath your head for support. Rest your arms, palms up, alongside your body as you allow your chest to open. Hold for 5 breaths. Bring your hands to rest on your belly, and feel your inhalations and exhalations as you continue to relax into the support of the blocks. With each inhalation and exhalation, say: “Thank you, body.”

See also A Practice to Help You Break Up with Your Bad Body Image Once and for All

Siddhasana (Adept’s Pose)

Chris Fanning

Slowly come up to sit in Sukhasana (Easy Pose). Place your left hand over your heart, right hand over your belly, and close your eyes as you come back to your breath. Become aware of the energy flowing through your body. With each inhalation and exhalation, say: “I trust my body.” 

See also Slow Down + Take Time to Learn

See also Nurture the New You

About Our Pro
Teacher and model Sara Clark is a vinyasa and mindfulness teacher in New York City. She is a faculty member at the Kripalu Center for Yoga & Health, and the creator of a series of online yoga and meditation classes for YogaGlo. Learn more at