Yoga for Stage Fright
A practice for steadiness and presence on stage and beyond
One of the biggest fears many people carry is the fear of speaking or performing in front of others.
And while the nerves are common, the way stage fright expresses itself is deeply personal. For me, it often showed up as control. I’d become hypervigilant about soundcheck details, the way my hair looked, who was coming to the show, or whether everything was running exactly as planned. It was as if I could anchor myself by holding it all together through perfection, tight schedules, and paying attention to details that probably didn’t matter as much.
Maybe you’ve noticed something similar.
Stage fright doesn’t always announce itself with trembling hands, racing heartbeats, sweaty palms, or a shaky voice. Instead, it can weave itself into our habits. It might show up as over-preparing, tension in the body, a short temper, or a need to manage every moving part. However it arrives, it is simply the body asking for grounding.
Here are a three poses that remind me that grounding doesn’t come from control. It comes from presence. I invite you to practice these before a show to steady your nerves, and after a show to gently bring your energy back home.
1. Tadasana (Mountain Pose)
Far from being static, Mountain Pose is alive with energy. Rooting down through your feet while lifting gently through the crown of your head, you find yourself both grounded and expansive. Let this pose whisper, You are here. You are rooted.
2. Virabhadrasana II (Warrior II)
With legs steady and arms reaching wide, Warrior II is a posture of presence. It doesn’t force confidence, it invites it. Gaze softly over your front hand and feel yourself opening into calm authority.
3. Viparita Karani (Legs-Up-the-Wall Pose)
After the show, when the adrenaline is high and the energy still buzzing, rest here. This gentle inversion soothes the nervous system and helps the body come down from the performance high into a state of easeful rest.
A Gentle Ritual.
As you move through these poses, pause and ask yourself:
How is stage fright showing up for me right now? Notice without judgment. Let each inhale remind you of your steadiness and each exhale release what you no longer need to hold. End in stillness, remembering that the ground is always beneath you.
