Published March 2, 2026 08:08AM
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 this courageousness.
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, on the other hand, 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 put 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.
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.
Yet 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.
Like Durga, we 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 Ways to Practice Yoga for 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.
1. Cat-Cow
Cat-Cow (Marjaryasana-Bitilasana) is a full-body stretch that helps activate the Svadhisthana, or sacral chaka, which is believed to house creativity, emotionality, and sensuality. It is also considered the seat of divine feminine power that resides within each human.
If you like, add a Lion’s Breath (Simhasana Pranayama) as you move into Cow to bring awareness to and stimulate the Vishuddha or throat chakra, the seat of vulnerable communication.
What to focus on: Pressing your hands and tops of your feet into the Earth helps ground you, which in turn helps you feel your strength even as you explore your softness. Let yourself move through both exertion and release as you transition in between these two poses. You can also incorporate any other intuitive motion as you move between the two shapes, such as making circles with the hips or wrists.
Practice Cat–Cow
2. Sphinx Pose (Salamba Bhujangasana)
A shape that’s both grounded and uplifted, Sphinx promotes a sense of stability while encouraging heart-forward thinking. It’s another pose that stimulates the Svadhisthana or sacral chakra, yet it also asks you to lift your chest and access your Anahata or heart chakra, believed to be the source of unconditional love as well as bravery and self-compassion.
What to focus on: This pose is an epitome of the idea of rooting to rise. Your forearms, firmly pressing into the earth, consider it a solid support that you can provide for yourself on an emotional level as you bring your heart space forward.
Practice Sphinx Pose
3. Reverse or Peaceful Warrior (Viparita Virabhadrasana)
All Warrior (Virabhadrasana) poses require a stable foundation from which to rise. Reverse or Peaceful Warrior is arguably the most courageous of these postures. It asks you to lean back into the unknown. But only after finding steadiness in the lower body to support your exploration of openness in the upper body.
What to focus on: This relatively uncommon version of Reverse or Peaceful Warrior keeps the feet in a Warrior 1 position rather than the more familiar Warrior 2 stance. Yet unlike Warrior 1, in which your gaze is straight ahead, this version directs your vision slightly backward. Feel into not knowing what is ahead of you and still lifting your heart and remaining ready to move forward.
Practice Reverse Warrior
4. Pyramid Pose (Parsvottanasana)
Like the Warrior poses, Pyramid requires grounded stability in order to explore forward movement in the upper body. Unlike Reverse Warrior, which elevates the heart space with an outward focus, Pyramid cultivates the experience of bowing down and turning inward in the quest for awareness.
What to focus on: Bringing your head below your heart even as your feet remain firmly grounded is a physical reminder that the gentleness of self-compassion works from a foundation of strength.
Practice Pyramid Pose
5. Bow Pose (Dhanurasana)
Similar to Sphinx Pose, Bow activates the courage and power of the sacral chakra as well as the heart chakra. This rather intense backbend fosters vulnerability by shifting the heart space forward. For many of us, it requires the use of props to reach for ankles. Surrendering to the needs of the body and asking for support are forms of self-compassion.
What to focus on: Bring your awareness to the fronts of your hips and pressing them into the Earth. Like in Sphinx, consider how grounding yourself allows you to rise, and not just in this pose but in many life situations.
Practice Bow Pose
6. Supported Bridge (Salamba Setu Bandhasana)
In our contemporary world, rest itself is a form of courage, a bucking of norms that allows us to cultivate the reserves to keep going. Supported Bridge, with a block or stacked pillows beneath your sacrum, allows you to practice that. The supported backbend activates the openness of the heart chakra while also allowing the body to rest.
What to focus on: This is another posture that leans into the vulnerability of releasing expectation for how the posture should look. Instead, explore what it feels like to allow yourself to simply rest and accept support.
Practice Supported Bridge