Positive Affirmations Feature in This Gentle Yoga Practice

The poses in this slightly longer than 15-minute yoga class target muscles throughout the hips, legs, and low back, each with an accompanying positive affirmation to inspire, reduce stress, and increase feelings of trust and safety. This alignment of words and movement can help you tune into sensations in the body, improving your mindset even as you lengthen and strengthen.

So when you need a quick confidence boost, some positive energy, or just some real relaxation, this class is for you.

17-Minute Positive Affirmations Yoga Practice

All you will need for this practice is a yoga mat or comfortable space on the ground to relax, unwind, and move your body.

Bound Angle Pose

Begin in Bound Angle Pose. Bring the soles of your feet together, allowing you knees to fall to either side. If you need extra support, feel free to sit up on a bolster or folded blanket rather than on your mat. Place your hands wherever feels comfortable.

Stay here for 1-3 minutes or as long as you’d like.

Positive affirmation: I am anchored.

Seated Pigeon Pose

Bend your knees with the soles of your feet flat on the mat. Bring your hands behind you for support, palms facing whichever way feels best.

Take your left foot and place it above your right knee or on your right shin, letting your knee fall to the left in Seated Pigeon Pose.

Stay here for 1-3 minutes or as long as you’d like. When you’re ready, lower your left leg and repeat on the opposite side.

Positive affirmation: I am open to healing.

Seated Forward Bend

Move out of the shape, bringing your legs straight in front of you. Take one full breath here. With your next exhalation, either sit taller or hinge at the hips, leaning as far forward as you’d like in Seated Forward Bend. Add a gentle bend to your knees, add a block or a bolster beneath your knees, or keep your legs straight.

Stay here for 1-3 minutes or as long as you’d like.

Positive affirmation: I can do hard things. 

Child’s Pose Variation

Move through Tabletop, placing your knees together or as wide as you like, big toes touching. Shift your weight back so your sit bones land over your heels. Your arms can be lengthened in front of you, bent with some of your weight on your forearms, or resting alongside your body, whichever is your ideal variation of Child’s Pose.

Stay here for 1-3 minutes or as long as you’d like.

Positive affirmation: I am worthy of rest. 

Constructive Rest

Continue to rest in Child’s Pose, or if you’d like, flip onto your back body. Bend your knees with your feet on the mat and take a full breath in Constructive Rest.

Bridge Pose

Place your feet hip-width distance and raise your hips in Bridge Pose. If Bridge isn’t accessible to you, try a pelvic tilt by tucking your tailbone under and squeezing the glutes without elevating your hips.

Stay here for 1-3 minutes or as long as you’d like.

Positive affirmation: I am strong. 

Reclining Hand-to-Big-Toe Variation

Gently lower down and straighten both legs. Take your right leg out to the right side, off your mat. If it’s accessible to you, grab your big toe and fully extend your leg out to the side in Reclining Hand-to-Big-Toe pose. Or you can simply rest your leg on the floor at an angle, enjoying this inner thigh stretch.

Stay here for 1-2 minutes or as long as you’d like. When you’re ready, lower your left leg and repeat on the opposite side.

Positive affirmation: I am worthy of the life I desire. 

Savasana

When you’re ready, bring both legs back to center and rest in Savasana for as long as you’d like. Return to the positive affirmation that resonated most, and let those words help you integrate your practice.