17-Minute Positive Affirmation Yoga for a Confidence Boost

On April 7, 2026, Yoga Journal published a guide for a 17-minute positive affirmation yoga practice designed to provide a confidence boost through the alignment of words and physical action.

The practice, led by yoga teacher Audriana Monteiro, combines specific physical movements with encouraging language to foster a more resilient mindset and improve mental health. This approach is based on the premise that the regular use of positive affirmations can rewire neural pathways.

The routine targets muscles throughout the legs, hips and low back. By integrating affirmations with movement, the practice aims to help participants tune into bodily sensations, reduce stress, and increase feelings of trust and safety.

Structure and Requirements of the Practice

The session is designed as a quick dose of self-care that requires minimal equipment, specifically a yoga mat or a comfortable space on the ground to move and relax.

The practice incorporates a variety of poses to lengthen and strengthen the body while improving the practitioner’s mindset. These movements include:

• Bound angle pose
• Seated pigeon pose
• Reclined pigeon pose
• Staff poses
• Seated forward bend
• Child’s pose
• Constructive rest
• Bridge pose
• Reclining hand-to-big-toe pose
• Savasana

Specific Poses and Affirmations

Certain poses in the sequence are paired with specific affirmations to anchor the mental focus during the physical stretch.

In Bound Angle Pose, practitioners bring the soles of their feet together and allow the knees to fall to either side. For those requiring extra support, a folded blanket or bolster may be used instead of the mat. The accompanying positive affirmation for this pose is I am anchored.

The Seated Pigeon Pose involves bending the knees with the soles of the feet flat on the mat and placing the left foot above the right knee or on the right shin, letting the knee fall to the left. Hands are placed behind the body for support. The affirmation used during this pose is I am open to healing.

These movements are typically held for one to three minutes, or for as long as the practitioner desires, before repeating the process on the opposite side of the body.