## 25-Minute Yoga to Remind You of Your agency
Updated December 23, 2025 01:54PM
at some point when I was running around doing a bunch of people’s work for a project that was supposed to be supported by an entire group, I thought, “Wait a minute. Why am I in this by myself?!” Then I remembered something that I’d heard from someone a few years prior that basically asserted non-reciprocal relationships are abusive relationships.
WOAH.Wait. You mean cleaning up other people’s messes and doing everyone else’s work isn’t my job?
After examining the boundaries that I had-and hadn’t-set in my relationships, I realized that I’d already been doing this work in my movement practice. On days when I feel a little low, I take a spicier class to shift my energy. When I feel ungrounded and anxious, I take yin and restorative to shift my mood.I utilize discernment when I choose what type of yoga practice I need in order to meet myself where I am rather than shoving myself into a practice that doesn’t serve me that day.
I had already honed my ability to lean into my agency. If I could do this in relationship wiht my own body, I figured I could definitely do this with others.
The movement of yoga offers us an embodied practice of remembering how we can be off the mat-especially during obligatory and stressful situations,such as the holidays,that can make us feel overwhelmed and disempowered. In those moments, we can remind ourselves that we have the power to say no to others and yes to ourselves. Yoga can remind us that we have power.Yes, it can be scary to create a new boundary just as it can be intimidating to hold a pose for a long time. Yes, it can be frustrating to get into disagreements with people over how you want to spend your time just as it can be annoying to try postures that your body doesn’t want to move into. Yet we still show up for ourselves, exploring and moving with curiosity, as that’s what we do.
At one time, you didn’t know these postures and perhaps you struggled with them. Maybe some of these poses are frustrating to you. But what is without a doubt is that at there was a time when you didn’t even know what yoga was and now it’s a language that you speak with fluency. That happened as you chose yourself and your practice over and over again. You are capable. You are powerful. You are allowed to choose ease.
The following yoga practice asks you to listen to your body by remaining in long-held yin yoga poses and also finding your flow with a sequence of standing poses. Remember to listen to your needs, shake up what’s not showing up for you in the way that you want, and then allow yourself to rest and receive as you integrate the beauty and power of your decisions. Let your practice feel like coming home to yourself.
The following poses are a mix of new and old, yin yoga stretches and standing poses that are sometimes called diffrent names in different styles of yoga. Tend to your needs by having some props on hand to support yourself, including blocks, a bolster or stacked pillows, and a blanket.
### Tadpole | child’s pose | Balasana
Yoga for Agency: A Practice to Reclaim Your Power
Table of Contents
This sequence, led by yoga therapist Tamika Caston-Miller, is designed to help you connect with your inner strength and reclaim a sense of agency-your capacity to act independently and make your own free choices. It focuses on the hips, which often hold onto stored emotions and trauma, and incorporates mindful movement and breathwork to release tension and cultivate self-awareness.
What You’ll Need:
* A yoga mat
* 2-4 yoga blocks (optional)
* A blanket or cushion (optional)
The Sequence:
Sleeping Swan | Pigeon Pose | Eka Pada Rajakapotasana
Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left thigh, just above the knee. Flex your right foot. Gently draw your left thigh toward your chest, interlacing your hands behind your left thigh or shin. Keep your lower back grounded. If you feel any pinching in your right hip, back off slightly. Stay here for 3 minutes.
Dragon Flying High | Three-legged Dragon Pose | Anjaneyasana Variation
From Sleeping Swan, keep your right leg in the same position.Walk your hands forward and lift your torso upright,coming into a Low Lunge. If you want to create more space between your torso and thigh or experience more sensation along the front of your right hip, add blocks underneath your hands. Shift both hips forward until
## Yoga for Agency: A Flow to Empower Your Voice
Exhale, forward fold into Standing Forward Bend (Uttanasana).
Inhale, lift halfway while pressing your hands to your shins and lengthening the back in Standing Half Forward Bend (ardha Uttanasana).
From tabletop, tuck your toes and lift your hips up and back into Downward-Facing Dog (Adho Mukha Svanasana). Utilize the strength of both your upper and lower body in this inverted triangle.
Inhale, step forward into a halfway lifted position.
From Mountain, bend your right knee to bring the thigh toward parallel to the mat, externally rotate your right leg from deep within your right hip. Step your left leg back toward the short edge of the mat, tracking your right heel with your left arch.Widen across the chest as you extend your arms parallel to the mat in Warrior 2.
reverse Warrior | Viparita Virabhadrasana
Keeping your right knee bent and your left leg straight, reverse your Warrior by drawing your right arm toward the sky. You might enjoy binding your left arm behind your body in Reverse Warrior
## Yoga for agency: 3 Poses to Reclaim Your Power
When life feels chaotic and outside forces seem to dictate your path, it’s easy to feel powerless. But you do have agency-the capacity to act independently and make your own free choices. Yoga can help you reconnect with that inner power.This sequence, led by yoga teacher Tamika Caston-Miller, focuses on grounding and opening poses to help you embody a sense of agency and resilience.
“Agency is about recognizing your ability to respond,not react,to life’s challenges,” Caston-Miller says. “These poses are designed to help you feel rooted, centered, and capable of navigating whatever comes your way.”
Side Lunge | Skandasana
With awareness, place your left foot down on the mat and bending your left knee until your seat comes near the mat. Keep extending your right leg out toward the front of the mat as you shift onto your right heel in a Side Lunge. Bring your chest upright and find stability here with your hands together or on the mat or blocks.
Standing Wide-angle Forward Bend | Prasarita Paddotanasana
Bring your feet parallel to the short edge of the mat or pigeon toe your feet and send your seat toward the sky as you lean forward into a wide-legged standing forward bend. Bring your hands to the sides of your feet or your
Enhance Your Yoga Practice with Supported Legs-Up-the-Wall Pose (Viparita Karani)
This restorative yoga pose, a variation of Viparita Karani (Legs-up-the-Wall Pose), offers a gentle way to release tension, calm the nervous system, and integrate the benefits of your yoga practice. Instead of using a wall, this method utilizes a sofa or chair for support, creating a deeply relaxing and accessible experience.
Understanding the Benefits of Supported Viparita Karani
Viparita Karani, even in this supported variation, offers a multitude of benefits. It’s a powerful pose for:
* Reducing Swelling: Elevating the legs encourages venous return, helping to reduce swelling in the feet and ankles. According to the Cleveland Clinic, elevating legs can help reduce edema.
* Calming the Nervous System: The gentle inversion promotes relaxation and can help alleviate stress and anxiety. This is due to the activation of the parasympathetic nervous system, often referred to as the “rest and digest” system.
* Relieving Back Pain: By gently decompressing the spine, this pose can offer relief from lower back pain.
* Improving Circulation: The position encourages blood flow back to the heart, improving overall circulation.
* Integrating Your Practice: This pose is ideal for savasana (Corpse Pose) – a final resting pose – allowing the body to absorb the benefits of your yoga session. Learn more about Savasana and its importance here.
How to Practice Supported legs-Up-the-Wall Pose
Here’s a step-by-step guide to practicing this restorative pose:
- Positioning: Place a sofa or sturdy chair with a relatively short seat (so your heels don’t float) against a wall or in an open space.
- Lie Down: Gently lie on your back with your hips as close to the sofa/chair as cozy.
- Elevate Your Legs: Carefully swing your legs up onto the sofa or chair seat. Ensure your calves are comfortably resting on the support.
- Comfort is Key: Adjust your position until your lower back feels supported and relaxed. You can place a small cushion or folded blanket under your lower back for added comfort if needed.
- Swaddling: Wrap a blanket around your entire body for warmth and a sense of security. This encourages deeper relaxation.
- Relax and Breathe: Close your eyes and focus on your breath. Allow your body to wholly release into the support. Stay in the pose for 5-15 minutes.
- Coming Out: Gently bend your knees and slowly lower your legs to the floor. Take a few deep breaths before sitting up.
Modifications and Considerations
* Pregnancy: Consult with your doctor before practicing this pose if you are pregnant.
* **Men
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