Those who are resilient get through life better. Resilience means inner resilience and resilience yoga is a great way to strengthen it. Here are five resilience yoga exercises that will build your confidence and make you more relaxed.

We all and certainly you too navigate through stormy times full of challenges, stress and worries. Working life with its high demands and stresses, but also private conflicts and personal crises, can bring us into extreme stress at any time.

If stress persists, we run the risk of burnout or depression. That is why we would like to help you here to strengthen your resilience with yoga. Below we have five yoga exercises for you that will help you with this.

In contrast to other yoga styles, which involve a series of different yoga positions, resilience yoga is a coordinated sequence of asanas in combination with affirmations. Resilience Yoga focuses on the mind of focusing and centering on the key aspects of resilience, because when we are centered we are very close. Everything is spirit and comes from the spirit, says the Kybalion. And this is exactly where I start. That is the difference to other yoga directions. 

In this blog article I give you a little insight into the series of exercises for acceptance by showing you the first five asanas. With these asanas you can sense acceptance, feel it and perceive it emotionally in yourself, whereby the accompanying affirmations help to call acceptance again and again into consciousness. So I can deal with it, how do I deal with acceptance in my everyday life, where do I feel acceptance in my body and where are my resistances? The goal of Resilience Yoga is to be in your own centeredness and to live your everyday life calmly and with a balance and to accept the challenges that are presented to you.

What is resilience and why is it so important?

Resilience is a term from developmental psychology and stands for mental resistance. A resilient person always trusts his own abilities, has an optimistic attitude towards life, and shapes his life positively and actively. He remains calm and balanced even in stressful situations. And not because he ignores the problems, but because he is so solid in himself that he does not suffer any psychological damage – no matter what.

An example:

Children who grow up in a problematic environment and whose childhood is marked by poverty, violence and drugs can still lead a successful life as adults and grow up to be mentally healthy people with high resilience. And then when they do not remain in the role of victim, but actively take their lives into their own hands. If a person is resilient, then he has the deep basic trust in himself to always be the own master of his fate. Resilient people have retained their positive, goal-oriented approach to life despite unfavorable circumstances and unpleasant experiences. They always try to make the best of their life. And this article is all about: How you charge your inner powers, and not just how you “endure your life”.

How we develop resilience

The nice thing about resilience is that we can learn it at any time, because each of us has the opportunity to strengthen this wonderful quality in ourselves. Resilience is first and foremost an inner attitude towards life that is developed early in life. In this way, your own basic trust in life is promoted by a loving, supportive home. But even if you, dear reader, have perhaps noticed a thick package of unpleasant experiences from your childhood, you can still manage to be good with it and master your life in satisfaction according to your wishes.

Today I want to show you how you can strengthen yourself with yoga and meditation. A good picture for the basic attitude of resilience can be explained by a bamboo:

“The bamboo bends in the wind, it doesn’t break and it comes back to its natural position when there is no wind.”

Or my personal definition of resilience is:

I keep coming back to my own source of strength, to my own center.

In the following, this article is about how you can use yoga to find a sustainably resilient posture and a harmony between your thinking and your actions. And how you find the strength to improve your life sustainably by recognizing strokes of fate as a learning process and making the best of it.

Before we get to the resilience yoga exercises, it makes sense that you become aware of where you can actually use inner strengthening.

The eight key competencies of resilience

With these characteristics you will get through every stormy rapids in life well and spiritually unscathed. Take the time to think about in which of the following areas you are not yet established, because this is first about the knowledge.

  1. Live optimism and zest for life
  2. Acceptance of what is
  3. Have a future orientation and be proactive
  4. Live mindfulness in everyday life
  5. Have confidence
  6. Act solution-oriented in the event of problems
  7. Take responsibility for your life
  8. Network-oriented thinking

How are you doing with these eight traits and your personality? For example, you could award points here: from one, not at all, to five, completely fulfilled. That will give you a pretty clear result.

Then it continues with the question: How can I experience myself in a new way – physically and mentally?   Here it is important that you discover the spirit of joy in life in you and that you can progress on your way with joyful ease. Then, with confidence and strength, you can begin to achieve your goals.

What are Resilience Yoga Exercises?

By practicing the resilience yoga sequences below, you can learn how to stay in your centering and practice staying with yourself, even when things get turbulent outside.

The goal is to arrive and linger with yourself . We encourage this ability in Resilience Yoga by lingering in each asana for a few breaths. You can expand this for yourself and expand it longer if you feel the need for it.

This is of course the basis in almost every yoga practice, but with Resilience Yoga we are clearly going in the direction of specifically strengthening your eight key competencies with the asanas and the associated emotions. This is less about relaxation and stretching, but rather about strengthening the three most important basic attitudes of resilience:

  • Acceptance
  • optimism
  • Self-confidence

Resilience training is therefore a path of presence, mindfulness and awareness

That is why I would like to advise you to do additional meditation and breathing exercises, because these help you particularly profoundly so that you can develop even more serenity and a trained, mindful mind. Effective resilience meditations are not relaxation meditations, they rather lead you to a strong sense of self-confidence. They show you a way to leave your victim role and to feel your own BEING powerfully and consciously.

So let’s get started. Here are my favorite exercises to build your resilience:

The best five yoga exercises for greater resilience

1. Tadasana – The Mountain

Come to a stand. Your feet are hip-width apart. Your upper body is upright, your head is centered and the palms of your hands are facing forward; legs are stable. Straighten your sternum a little and bring your shoulder blades together with a little. Feel how your feet touch the ground, how they are in contact with the earth. Feel in contact with the earth.

Mountain Pose (Tadasana) - Yoga Journal
Source: Yoga Journal

Gently tense your buttocks. Inhale towards the center of your body and exhale through your legs and feet towards the ground. Perceive mental stability in you and steadfastness and centering in your body.

Stay upright for 3 to 4 breaths here, stable in your base.  

2. Ashta Chandrasana – moon variation

Lunge backwards with your left leg from a standing position; the left leg remains straight.

The heel of the left foot goes gently towards the ground; the right forefoot is in firm contact with the ground.

Keep your upper body facing forward, with your hips in the same alignment as your shoulders.

Inhaling, bring your arms stretched over the sides above your head towards the ceiling so that the palms of your hands touch. Then, while exhaling, bring your right knee to a right angle. At the same time, the pelvis gently pulls towards the floor.

Feel your stability, your steadfastness and your serene centeredness here. Stay powerful in the base, open and wide in the upper body.

Remain in this position for 3 to 4 breaths. Then go straight to the page break. Then release and feel.

3. A Prasarita Padottanasana – The straddle forward bend

You stand across the yoga mat, with your feet a leg length apart.

Inhaling, raise your arms toward the ceiling. Exhaling, lower your arms down and bring your fingertips or palms to the floor in front of you.

Alternatively, place your hands on yoga blocks or grip your ankles from the outside with your hands. Bring stability to your base.

Stay wide and soft in your shoulders. Keep your head completely relaxed. Attention: If there is pressure in the head or in the eyes, resolve the position in good time.

Alternatively, if you have high blood pressure, do the seated straddled forward bend. Remain in this position for 3 to 4 breaths.

In this exercise you are very close to yourself. Withdraw the senses and regenerate. Feel the surrender to what is. That is acceptance. Then detach yourself from the exercise.

4. Utthita Parshvakonasana – extended lateral angular position

Get into the four-legged position and bring your right foot forward between your hands for “the sprinter”.

Extend the left leg through and backwards, bringing the sole of the left foot across the floor so that the toes point away from the body.

Now inhaling bring your left shoulder with your left arm straight towards the ceiling. The right hand remains on the ground.

Arms and shoulders are in a straight line. Hold this position for 4 to 5 breaths. Feel openness, space and acceptance: there are different opinions and truths. To loosen, come back to the four-footed position and then switch sides.

5. Balasana – the child’s pose

Get in the heel seat. Now bring your upper body slowly forward and place it on your thighs.

Bring your forehead to the ground in front of you. The arms are on the sides of the body, the fingers point towards the feet.

Balasana: Benefits, Steps & Precautions(Child's Pose) - YogaHolism
Source: YogaHolism

Your back is completely relaxed. Breathe into the middle of your body and let your body become very heavy; be in contact with the earth.

Let go with each exhalation and flow even more into the earth. Stay for about 10 breaths.

Come to rest here and let go of all stress, all tension and resistance and all your thoughts for a moment.

Conclusion:

If we practice resilience yoga and meditation for some time – tread a path towards more awareness, satisfaction and balance, it helps us to lead a self-determined life.

You can then immerse yourself again in your own strength, feel more vitality and zest for life and you can regain your own ability to act. In this way you will achieve a positive-active attitude towards the challenges of your life and you will succeed in getting out of the unreflected automatisms and the blind functioning in everyday life. This means that you can control your everyday life independently instead of becoming the plaything of the usual stress triggers and stress-related, automatic behavioral reactions. 

You see, resilience yoga encompasses a whole bundle of important basic postures and strategies that are important for a fulfilled life and that each of us can develop.

I wish you from the bottom of my heart that you are always strengthened for your life. 

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