15-Minute Yin Yoga Practice for an Instant Confidence Boost

Feeling blah is part of being a person. But the right yin yoga practice can call you back to yourself, helping you exchange insecurity or stagnation for assurance and a lit-from-within brilliance.

Yoga teacher Taylor Lorenz  created this yin yoga sequence to “boost your confidence and twist out your self-doubt.” The practice centers around your solar plexus chakra (also known as manipura or navel chakra), which is your body’s fiery energetic center. Focusing on holds and twists within this space can help release blockages and reinvigorate your sense of self—and self-esteem.

Yin yoga’s holds are usually extended, beginning at 3 to 5 minutes per pose, though they can be shorter, as in this sequence. So, should you have the time, remain in any (or all) of these poses for as long as you’d like, the longer the better to stoke your inner fire.

15-Minute Yin Yoga Practice for Confidence

This yin yoga sequence calls for two blocks for additional support throughout some of the long-held postures. You can also reach for firm pillows, small stacks of books, or folded blankets or towels as an alternative.

Tabletop

Begin in a Tabletop position.

Supported Toe Squat

You’ll be starting on your knees, so if you would like additional padding, fold your mat over itself for some extra cushioning. Curl your toes underneath you and settle your weight back toward your heels. You can keep your hands flat on the ground in front of you or bring them up on blocks set on any height.

Alternatively, you can place your palms flat on your thighs. Relax your shoulders away from your ears and stay here for 2 minutes.

Tabletop with Foot Tap

Shift your weight forward and bring your hands back to the mat in Tabletop. Uncurl your toes and gently tap the tops of your feet into the ground.

Sphinx Pose

Move any props to the side as you lower yourself all the way down onto the front side of your body. Bring your elbows slightly in front of your shoulders, press your forearms and palms into the ground, and lift your chest in Sphinx Pose. Stay here for 2 minutes.

Windshield Wipers

Draw your elbows wide and stack your palms underneath your forehead to create a pillow. Rest here for a moment before drawing your heels toward your bum, letting your legs windshield wiper from side to side.

Tabletop

Stack your hands beneath your shoulders, and push yourself back up into Tabletop. Have your blocks on hand near the front of your mat.

Extended Leg

Extend your right leg long behind you and hover away from the ground.

Dragon (Lizard) Pose

Bend your right knee and step your right foot to the outside of your right hand, keeping your left leg straight, as you come into Dragon or Lizard Pose. Place blocks under your hands for more ease. Stay here for at least 1 minute.

Twisted Dragon (Lizard)

Ground down through your left hand and use your right hand to gently push your inner right thigh away from your body. Pull your right shoulder back as you gaze to the right or over your right shoulder. Stay here for 5 cycles of breath.

Tabletop

Slowly come back to the mat and step your right knee back beside your left in Tabletop.

Knee Circles

Hover your right knee above the ground and draw some large circles using your right knee.

Extended Leg

Extend your left leg straight behind you and hover it above the mat.

Dragon (Lizard) Pose (L)

Bend your left knee and step your left foot to the outside of your left hand, keeping your left leg straight, as you come into Dragon or Lizard Pose. Place blocks under your hands for a bit more ease. Stay here for at least 1 minute.

Twisted Dragon (Lizard)

Ground down through your right hand and use your left hand to gently push your inner left thigh away from your body. Pull your left shoulder back as you gaze to the left or over your left shoulder. Stay here for 5 cycles of breath.

Knee Circles

Hover your left knee above the ground and draw some large circles using your left knee.

Savasana

Flip yourself over to sit on your bum before lowering yourself all the way down to Savasana. For extra support, place blocks on the lowest level beneath each knee. Stay here for 2 minutes.

Full Body Stretch

Come back to the space by wiggling your fingers and toes and rolling out your wrists and ankles. Bring your arms overhead and take a big full-body stretch.

Fetal Pose

Exhale, draw your knees to your chest, and roll over to your right side in Fetal Pose. Rest here for as long as you need.

Easy Seat

When you’re ready, push yourself up into a comfortable seat. Bring your hands to heart center and thank yourself for showing up on the mat today.

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Editor, Yoga Journal 🪷