Pride Pose
When to perform: Before attempting to achieve a big goal, and afterwards to celebrate your achievement

Upward Salute
When to perform: As a daily morning gratitude

Shake
When to perform: When nerves or stress hit

The Serena
When to perform: When you need to feel powerful and focused

Inner Strength Stance
When to perform: Ahead of physically and mentally challenging days

The Self-Hold
When to perform: Before or after stress-inducing events

Child’s Pose
When to perform: When you’re anxious or too in your head

Standing Thinker Pose
When to perform: When feeling pessimistic or imposter syndrome

Lightning Bolt Pose
When to perform: When in need of a creative spark

Ma Bu
When to perform: When feeling out of control

Inner Teacher
When to perform: Before spiritual practices and when you need clarity

Dynamic Forward Fold
When to perform: When you need a perspective shift

Star Pose
When to perform: Before stepping into the spotlight

Prayer Pose With Visualization
When to perform: When you lack self-belief

Energizing Breath
When to perform: Before you need to perform at your best

Wonder Woman
When to perform: To keep confidence in conversations

Empowered Pose
When to perform: To come out on top during negotiations

Confidence Pose
When to perform: When you want to exude cool confidence in tense situations

Mountain Pose
When to perform: When you need to ground and calm yourself

CEO Pose
When to perform: When you need to take charge

The Steeple
When to perform: When you need to soothe nervous energy

Supported Pose
When to perform: When you need to calm your nerves

Queen Pose
When to perform: When you need to offer friendly guidance to yourself or others

Presence Pose
When to perform: When you need to limit distractions

Engaged Listening Pose
When to perform: When deeply connecting

Perch Pose
When to perform: When you want to be a leader

Wholeness Pose
When to perform: When you want to lighten the mood

Creative Pose
When to perform: When you want to boost creativity and release creative block

Box Breath
When to perform: When dealing with anxiety

Gratitude Pose
When to perform: When having difficult conversations

Warrior I
When to perform: To celebrate or encourage a new beginning

Warrior II
When to perform: When you need to find gentle strength and stability

Warrior III
When to perform: When you need to find your focus

Triangle Pose
When to perform: When you need an energy boost

Goddess Pose
When to perform: When you want to feel bold and fearless

Cow Face Pose
When to perform: After a day sitting or when you’re feeling stuck

Tree Pose
When to perform: When you’re feeling off balance

Open Palm Meditation
When to perform: In the lead up to personal challenges

Clasped Hand Forward Fold
When to perform: In the evening to get rid of the stress of the day

Wild Thing
When to perform: Before or after serious moments

Self-Hug
When to perform: When negative self-talk hits

Digestion Pose
When to perform: In the morning to start the day positively

Resetting Breath
When to perform: To destress before bed

Yogi Squat
When to perform: In the morning for digestion and lightness

Half Pigeon Pose
When to perform: At the end of the day to release pent up stress

Crow Pose
When to perform: In the morning for a powerful day

Legs Up The Wall Pose
When to perform: After busy, stressful days

Camel Pose
When to perform: When feeling sluggish and fatigued

Lion’s Breath
When to perform: Before big conversations to discover your voice

Corpse Pose
When to perform: At the end of the day to de-stress before sleep

Chloe Gray is a journalist and fitness trainer. She writes about women’s health, fitness and equality and is passionate about demystifying exercise and wellbeing while moving away from aesthetic-based movement in favour of empowering and health-focused messaging.
She writes for Stylist, Red, Women’s Health, inews, Marie Claire, Glamour, Good Housekeeping and more. She also teaches strength and movement classes, both in studios and virtually.
Instagram:
@graychlo
Website:chloe-gray.com
Kadna Anda is a graphic designer and illustrator based in London, UK.
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