Did you know that self-control predicts success even more reliably than IQ?
It’s true — a 2022 study showed that those who can regulate their emotions and behaviors tend to achieve their goals more consistently.
Self-control is often thought of as a skill — one that helps us resist impulses, stay focused, and make decisions that align with our goals.
In yoga, self-control goes even deeper.
As a self-compassion and emotional regulation researcher, I’ve seen how yoga can play a crucial role in developing self-control. It’s not just about holding poses or perfecting balance — it’s about cultivating discipline, focus, and inner calm.
If you’re curious about how yoga can help strengthen your self-control, you’re in the right place.
First, let’s explore the psychological foundation of self-control and how yoga complements it. Then, I’ll provide 7 powerful yoga exercises that can help you build this life-changing skill.
What is self-control in psychological terms?
In psychology, self-control refers to the ability to regulate your behavior, emotions, and thoughts in pursuit of long-term goals.
In simple terms, it’s what keeps you from hitting snooze when you’ve committed to waking up early or helps you focus on a task despite distractions.
But here’s the thing: self-control isn’t just willpower.
According to psychologist Roy Baumeister’s research, self-control is like a muscle — it can be strengthened over time but also gets depleted when overused.
In yoga, self-control aligns with the principle of “tapas” — a Sanskrit word that translates to discipline or inner fire.
Tapas teaches us to stay committed even when things get challenging. For me, yoga has been a powerful tool to improve my self-control, teaching me patience and perseverance both on and off the mat.
Now, let’s dive into seven effective yoga exercises that can help you build this essential skill.
1) Tree Pose (Vrksasana): Cultivate focus and balance
Balancing on one leg might seem simple, but it requires a surprising amount of concentration and inner calm.
Tree Pose teaches you to steady both your body and mind, making it a powerful exercise for practicing self-control.
To practice, stand tall and shift your weight onto one foot.
Place the sole of your opposite foot on your inner thigh or calf, avoiding the knee.
Bring your palms together at your chest or raise them overhead. Focus on a fixed point in front of you and hold the pose for 30 seconds to a minute.
Tree Pose challenges your ability to stay present and grounded, even when you feel unsteady.
Personally, it’s taught me that balance—both physical and mental—isn’t about perfection but about continuous adjustment.
2) Seated Forward Fold (Paschimottanasana): Build patience
Forward folds are a beautiful way to slow down and practice patience.
This pose encourages you to embrace discomfort gently, reminding you that progress often takes time.
- To begin, sit with your legs extended straight in front of you.
- Inhale to lengthen your spine, then exhale as you fold forward from the hips.
- Reach for your feet, shins, or knees — whatever feels comfortable.
- Breathe deeply and stay in the pose for 1-2 minutes.
Seated Forward Fold is one of those poses that looks simple but can feel incredibly challenging, especially on tight hamstrings.
For me, it’s a reminder to accept where I am while continuing to move forward, one breath at a time.
3) Plank Pose (Phalakasana): Strengthen mental endurance
Plank Pose is the ultimate test of endurance, requiring you to engage your core, arms, and legs while resisting the urge to give up.
Start in a tabletop position, then extend your legs back to create a straight line from head to heels. Engage your core, press into your palms, and hold the pose for as long as you can maintain good form.
This pose has taught me so much about mental resilience.
When my arms start to shake and my mind tells me to quit, I’ve learned to breathe through the discomfort and focus on staying present.
4) Alternate Nostril Breathing (Nadi Shodhana): Control emotions with breath
When emotions run high, self-control can feel out of reach.
Alternate Nostril Breathing is a pranayama technique that helps calm the mind, balance your nervous system, and regain emotional control.
How to do it:
- Sit comfortably and close your right nostril with your thumb.
- Inhale through your left nostril, then close it with your ring finger.
- Exhale through your right nostril, then inhale through the same side.
- Alternate for 5-10 rounds.
Why it works: This practice soothes emotional turbulence and strengthens your ability to pause and reflect before reacting. For me, it’s been a lifesaver during stressful moments.
5) Chair Pose (Utkatasana): Embrace discomfort
Chair Pose is a lesson in embracing discomfort and staying steady when the going gets tough.
It challenges your thighs, core, and determination all at once.
Begin by standing tall, then bend your knees and lower your hips as if sitting in an invisible chair. Extend your arms overhead and hold the pose for 20-30 seconds.
Chair Pose reminds me that strength comes from persistence.
As a result, I try to stop avoiding difficulty. Instead, I meet it with grace and grit.
6) Corpse Pose (Savasana): Master stillness
At first glance, lying still might not seem like an exercise in self-control.
But guess what?
Corpse Pose is deceptively challenging — it requires you to let go of restlessness and fully surrender to the present moment.
Lie flat on your back, with your legs extended and arms relaxed by your sides. Close your eyes and focus on your breath, staying in the pose for 5-10 minutes.
For someone like me, who’s always juggling tasks, Savasana is a powerful practice of doing nothing and being okay with it.
It’s taught me that self-control isn’t always about action—it’s also about rest.
7) Eagle Pose (Garudasana): Balance strength and flexibility
Eagle Pose combines balance, focus, and flexibility, making it a comprehensive exercise for self-control.
To practice:
- Stand tall, then wrap your right leg over your left and your right arm under your left.
- Squeeze your thighs and forearms together while maintaining balance.
- Hold for 20-30 seconds, then switch sides.
This pose requires concentration and the ability to adapt — both essential for dealing with life’s challenges with composure.
Final Thoughts
To me, yoga isn’t just a physical practice — it’s a way to cultivate the self-control to deal with life’s challenges.
Whether it’s holding a pose a little longer or breathing through a difficult moment, each of these exercises builds the muscle of self-discipline — both literally and figuratively.
Yes, I’ve seen how yoga can transform not just my body but my mindset too. I know I’m not perfect but I try to show up and grow.
So, why not try one or two of these poses today?
You might just discover a new sense of strength and resilience within yourself.
