Yoga for Courage: 6 Poses to Embrace Vulnerability & Strength

Published March 2, 2026 08:08AM

Finding Strength in Softness: Yoga and the Courage Within

There’s an adage, commonly attributed to Nelson Mandela, that goes something like, “Courage is not the absence of fear, but acting despite it.” Each time I think of this phrase, I’m reminded of the vulnerability inherent in courageousness. The idea that bravery isn’t about *not* feeling afraid, but about moving forward anyway, feels particularly resonant in a world that often equates strength with stoicism. Exploring practices like yoga can offer a pathway to understanding and embodying this nuanced form of courage, reminding us that true strength often arises from embracing, rather than suppressing, our vulnerability.

As a somatic therapist-in-training, I spend a lot of time exploring the seemingly opposing concepts of courage and vulnerability. We tend to think of courage as something resolute and strong. Vulnerability, is typically associated with softness and susceptibility. Yet being vulnerable enough to explore our truth requires that we be brutally honest about how we show up to self, others, and the world. And that can be daunting. It’s much easier to set on our armor and close ourselves off than remain open to our pain as well as the pain of others. But to integrate what we learn, we need to call on our strength, especially when we’re confronted with aspects of ourselves that we find uncomfortable or with certain truths about societal injustice and the suffering of others.

Durga’s Dance: A Mythological Framework for Courage

Perhaps there is no better embodiment of the emotional journey from vulnerability to courage than the fierce Hindu goddess Durga, whom I learned about in Acharya Shunya’s book, Roar Like A Goddess. Durga is considered to be the divine primordial feminine energy, Shakti, incarnate. In Hindu mythology, she is commonly depicted as riding a lion who was sent to protect the celestial realm from a rogue king, Mahishasura. This imagery speaks to a powerful, protective force, but the story of Durga is far more complex than simple strength.

There are nine forms of Durga, and each speaks to a different aspect of the divine feminine within us. Most of these forms present Durga as a protector, defender of justice, and awakened warrior. Yet there is also a peaceful form of Durga, known as Maa Mahagauri, that is associated with compassion and tranquility. In this form, Durga reminds us that softness and vulnerability are integral aspects of the courageous warrior. This duality – the fierce protector and the gentle nurturer – highlights that courage isn’t a single trait, but a spectrum of qualities.

Like Durga, People can hold these seemingly opposite yet complementary truths within us. Stepping into personal power requires us to accept our imperfect selves, and to honor the courage that comes with being vulnerable. From this softness comes great strength.

6 Yoga Poses to Cultivate Courage

It is my belief that you can more easily explore heady concepts by first physically feeling them. The following yoga poses help you explore what it feels like in the body to be vulnerable and courageous. As you explore intuitive movement in each shape, you learn to challenge any rigid patterns of movement that keep you trapped in your personal armor. These aren’t about achieving a perfect pose, but about noticing the sensations and emotions that arise as you move.

1. Cat-Cow (Marjaryasana-Bitilasana) – Grounding and Releasing

Cat-Cow is a full-body stretch that helps activate the Svadhisthana, or sacral chakra, believed to house creativity, emotionality, and sensuality. It’s also considered the seat of divine feminine power. Adding Lion’s Breath (Simhasana Pranayama) as you move into Cow can bring awareness to and stimulate the Vishuddha, or throat chakra, the seat of vulnerable communication. Cat–Cow.

Focus: Pressing your hands and feet into the Earth grounds you, helping you feel your strength even as you explore softness. Move intuitively, incorporating circles with the hips or wrists.

2. Sphinx Pose (Salamba Bhujangasana) – Heart-Forward Stability

Sphinx promotes a sense of stability while encouraging heart-forward thinking. It stimulates the sacral chakra and also lifts the chest, accessing the Anahata, or heart chakra, believed to be the source of unconditional love and bravery. Sphinx Pose.

Focus: Your forearms pressing into the earth provide support, mirroring the emotional support you can offer yourself.

3. Reverse or Peaceful Warrior (Viparita Virabhadrasana) – Leaning into the Unknown

All Warrior poses require a stable foundation. Reverse or Peaceful Warrior asks you to lean back into the unknown, but only after finding steadiness. Reverse Warrior.

Focus: Notice how it feels to not know what’s ahead, yet lift your heart and remain ready to move forward.

4. Pyramid Pose (Parsvottanasana) – Grounded Surrender

Like the Warrior poses, Pyramid requires grounded stability. Unlike Reverse Warrior, which elevates the heart space outward, Pyramid cultivates inward awareness. Pyramid Pose.

Focus: Bringing your head below your heart, with grounded feet, is a physical reminder that self-compassion arises from strength.

5. Bow Pose (Dhanurasana) – Opening the Heart

Bow activates the courage of the sacral and heart chakras. This backbend fosters vulnerability, and using props to reach your ankles is a form of self-compassion.

Focus: Pressing your hips into the Earth grounds you, allowing you to rise, both in this pose and in life.

6. Supported Bridge (Salamba Setu Bandhasana) – The Courage of Rest

Rest is a form of courage, a rejection of norms that allows us to cultivate reserves. Supported Bridge, with a block beneath your sacrum, allows you to practice this. Supported Bridge.

Focus: Allow yourself to simply rest and accept support.

cultivating courage isn’t about eliminating fear, but about learning to move with it. Yoga, with its emphasis on mindful movement and breath, can be a powerful tool for developing this capacity. It’s a practice of showing up for yourself, with all your vulnerability and strength, and remembering that you are capable of navigating whatever life brings your way.