Walking around with slouched-over shoulders and poor posture not only can make you feel weak on the inside, but it also projects a similar message to the outside world.

Yoga therapist and transformational coach Ariel Kiley wants to help you find your inner power and radiate confidence from the inside out by refining your posture. Use her six moves below to access your inner confidence. These are simple moves accessible to many ages and body types that are wonderfully transformative for both body and mind.

Posture-for-Confidence Practice

Move #1 – Short Warrior Arm Circles

  • Step your right foot forward and your left foot slightly back into Short Warrior.
  • Straighten your back leg and drill your front heel down into the ground.
  • Strengthen up through your legs and take your left arm, sweep it up, forward, back and down.
  • Make these big circles with your shoulder to loosen and free up the tissues in your shoulder, upper back and pecs.
  • After a few circles, repeat on the opposite side.

Move #2 – High Lifted Lunge

  • Step your right foot forward and your left foot back to come into a lunge, back heel lifted.
  • Stack your front knee over your front heel and firm up through your hips to lift from underneath.
  • Slide your arms forward and up alongside your ears to find length in the sides of your body.
  • Push your back heel back, lift your gaze and find the stretch down the front right side of your body.
  • Hold, inhaling and exhaling. Release and repeat on the opposite side.

Move #3 – Infinity Hip Circles

  • Stand with your feet slightly wider than your hips and bend your knees slightly.
  • Take one hip and circle it in one direction.
  • Take the other hip and circle it off in the other direction.
  • Continue circling your hips side to side, making an infinity symbol with your hips, as you find mobility in your ankles, knees, hips and upper body.

Move #4 – Upper-Arm Stretch With Neck Strengthener

  • Come to a neutral stance. Stand strong through your quads, glutes and lower abdomen.
  • Reach both arms up. Flex your left elbow to bring your left hand to the middle of your upper back.
  • Flex your right elbow to bring your right hand over to hold your left elbow. Push your left elbow up into the palm of your right hand as you spin your face to press it into your left arm.
  • Hold, inhaling and exhaling. Repeat on the opposite side.

Move #5 – The Star (Full Thoracic Breath)

  • Take a wide stance.
  • Turn your palms forward and firm through your legs by pulling your legs toward each other.
  • Lift your arms up and open, and touch together your thumb and index finger.
  • Close your eyes and take five big breaths right into your rib cage.

Move #6 – Confident Stance

This might feel new—standing upright on your own two feet—but practice and it will feel more and more like home!

  • Stand with your feet under your hips parallel to one another.
  • Engage through your quads, glutes and abdomen and up through the back of your neck.
  • Let your arms hang and turn your palms open.
  • Affix your gaze on the horizon. Stand tall. Resist the temptation to drop your weight into one side or the other.
  • Breathe long and clean in through your nose and into your rib cage.

Photo and video credit: Mark Kuroda, kurodastudios.com