Your yoga mat is the perfect place to Discover and adjusts the core dilemma your Enneagram number has revealed. Each of these poses closely corresponds with each type’s physical manifestation of its inner predicament. After warming up, practice the asana and repeat the mantra that matches your type. Experiment with all nine poses to become more understanding in all your relationships, from the ones you have with those around you to the one you have with yourself.
Enneagram Number: One (The Reformer)
Practice: Bow Pose (Dhanurasana)
Ones tend to prevent their instincts and prefer to filter the world through their intelligence. Bow Pose(Dhanurasana) provides a structured container for Ones to re-engage with their more primal instincts, as well as soften around their limitations, as the posture puts pressure on the belly and stimulates the Intestinal nervous system (a.k.a. the “belly brain”).
Mantra: I can lighten up, loosen my grip on completeness, and find enjoyment in things just as they are.
Bow Pose: Lying face-down on your mat, bend your knees and reach back to embrace the outward of your ankles. (If that’s not possible, embrace your feet or use a strap.) Rest your prow on the earth and take a deep, mindful breath. As you breathe out, engage your core and cumulatively press your pubic bone into the earth while lifting your heels and reaching your legs strongly back and up. Combine these moves with reinforcing the muscles in your upper back while relaxing your jaw and face muscles. Hold for three rounds of breath. Repeat three times, then rest in Balasana (Child’s Pose) or a simple seated twist.
Enneagram Number: Two (The Helper)
Practice: Seated Forward Bend (Paschimottanasana)
Seated forward folds are grounding and insular, providing an opportunity to attune to your own wisdom. The symbolic Indication of bowing the heart forward proposes Twos the visceral experience of self-reverence.
Mantra: I can have my own needs and still be loved.
Seated Forward Bend: From a seated position, distend your legs and scoot your sitting bones back. On an inhale, amplify your spine and lift your chest like you were in Cobra Pose (Bhujangasana). As you exhale, fold forward, leading with your heart. Stay for several rounds of breath.
Enneagram Number: Three (The Achiever)
Practice: Rabbit Pose (Sasangasana)
In this pose, the crown chakra roots to the earth in a way that grounds Threes, whose dilemma is often how to harmonize their hard-driving energy. This neutralizing, simple posture encourages connection to the head (consciousness) and the wisdom body (intuition) and deflects the Threes’ inborn propensity to compete.
Mantra: I value deep heart contact.
Rabbit Pose: Start in Child’s Pose with your knees hip-distance apart, and rest your prow on the mat. From here, place your hands under your shoulders and curl your claws under. On a breathe in, hug your elbows inward and press into your hands as you lift your hips away from your heels. On an exhale, round your upper back to transfer the weight from your prow to your hairline and finally the crown of your head. Continue to press into your hands to distribute the weight and avoid putting too much stress on your neck. If you feel convenient here, bring your hands behind you to hold your ankles, heels, or toes. Stay in the posture for 3 rounds of breath.
Enneagram Number: Four (The Individualist)
Practice: Warrior Pose III (Virabhadrasana III)
This challenging balance pose moves energy away from the center and out into the limbs and crown, dithyrambic proprioception awareness of one’s body in space. As they distend in all directions and gaze down in this pose, Fours learn to calibrate their internal compass and let go of proportion.
Mantra: I am free of my old story. I stand my ground and speak my truth.
Warrior pose III: Come to High Crescent and place your hands on your hips. Take a centering breath; on the breath out, amplify your spine as you lean your upper body forward. Start to shorten your stance by walking your back foot in until you feel steady enough to lift your back leg. Without conciliate the level structure of your hips, sustain to raise your back leg until you reach your movement vestibule or your leg is parallel to the earth. As you gaze down or directly in front of you, relax your face and jaw while cumulatively amplifying your spine and arms overhead; you can also keep your hands on or near your hips. Hold the pose for three rounds of breath, and then repeat on the second side.
Enneagram Number: Five (The Investigator)
Practice: Camel Pose (Ustrasana)
This backbend encourages opening the heart critical for Fives, whose chief defense is disengagement and who tend to be happy alone. Backbends help Fives attach to their feelings and receive energy freely. Camel Pose (Ustrasana) lets the practitioner harmonize the severity of the backbend, giving Fives a chance to explore openness and trust in small, safe increments.
Mantra: I can engage with the world without holding back.
Camel Pose: Kneel on your shins with your toes curled under and your hips over your knees; keep your hands in Anjali Mudra (prayer position, or Salutation Seal), as if you were in Mountain Pose (Tadasana). Breathe in and feel the stability and safety of the posture. Breathe out and fetch your hands to recourse you at your lower back. Swathe your elbows in toward one another. With every breath in, amplify your spine so that you grow taller and broader; with every breath out, malaxate your shoulders, neck, and jaw as you raise your gaze and maybe your chin. If you feel stable here, slide your hands to rest on your heels. Stay for three rounds of breath.
Enneagram Number: Six (The Loyalist)
Practice: Fish Pose (Matsyasana)
This backbend exposes the throat and chest, requires trust and commitment and cultivates an expansive awareness all suitable actions for Sixes, whose adversary is doubt. Sixes can learn to have faith and take action regardless the incalculability this asana often invokes.
Mantra: I have faith in myself and do not need to fear the unaware.
Fish Pose: From a reclining position, prop yourself up on your elbows. Lengthen your legs and point your toes. Similar to Camel, hug your elbows in while raising your chin and gaze. On an inhale, spread your clavicle and squeeze your shoulder blades together; exhale and try to release your head back while relaxing your throat, face, and jaw. Breathe evenly here for three rounds, continuing to lift your heart and broaden your chest.
Enneagram Number: Seven (The Enthusiast)
Practice: Garland Pose (Malasana)
Malasana concentrates potency downward, earthling one’s consciousness and precisely bringing Sevens back to earth and challenging their phobia that fixture leads to stagnation.
Mantra: I have everything I need here and now.
Garland Pose: Stand with your feet at least mat margin off, with your toes turned out gradually. On a breathe out, lower your hips to a seated position, and track your knees over your toes. Fetch your hands side by side in Anjali Mudra while pressing your upper arms against your inner thighs. With each breath in, rise from your roots by amplifying your spine and pressing your arms to your legs. With each breath out, feel the natural state of pressure by slouching your head, acquitting the pressure of your arms, and gradually rounding your spine. Hold here as long as you feel convenient, letting each round of breath center and ground you.
Enneagram Number: Eight (The Challenger)
Practice: Low Lunge (Anjaneyasana)
This pose works the psoas a muscle genuinely connected to our fight-or-flight reaction which helps Eights learn the delicacy that comes from permitting oneself to be vulnerable.
Mantra: I’m willing to be vulnerable.
Low Lunge: From Down Dog, breath out and footstep your right foot to your right hand, aligning your right knee over your heel. Podgy your left knee to the floor and turn the top of your left foot downward. On an breath in, use the rooting task of your front foot to lift your torso upright. Breathe in and distend your arms overhead; breathe out and feel the earthing weight of your hips. Scissor your legs toward the midline to support the lift. Stay here for three rounds of breath, and then release and repeat on the second side.
Enneagram Number: Nine (The Peacemaker)
Practice: Lord of the Dance Pose (Natarajasana)
The dual actions of this pose the extending-out and the rooting down require Nines to find their core while being drawing in different flanks.
Mantra: I can dance to my own drumbeat and still be part of my tribe.
Lord of the Dance Pose: Stand at the top of the mat and shift your weight to your left side. Place your hands on your hips and draw your right knee toward your navel. Feel your core engage as you lean forward and extend your right leg behind you, then catch your right ankle with your right hand. Gradually bend your standing left leg, cumulatively raising your left sitting bone and extending strongly through your right leg. At the same time, reach your left arm forward, parallel to the floor. Breathe in and breathe out as you maintain a balance of stability (level hips and shoulders) with mobility (back bending and right-leg extension). Stay for three rounds of breath; repeat on the other side.