Yoga and Imposter Phenomenon

Imposter phenomenon is something that holds so many people back, particularly at work. But it is not just limited to our professional lives; it can creep into all areas, making us doubt our skills, achievements and even our place at the table.

Reading time: 3 minutes

Recently, I ran a LinkedIn poll asking people how they manage imposter phenomenon. The options were:

Talking to peers for support.
Remembering past achievements.
Fake it till I make it.
Still struggling with it.

The votes were evenly split, showing that everyone manages it differently. But one thing was clear, imposter phenomenon affects a huge range of people at all career levels.

As a yoga practitioner, I know that yoga offers powerful tools for tackling these feelings. Yoga helps us recognise imposter thoughts, regulate our response and cultivate confidence without the pressure to be perfect.

Here is how we can take the four poll responses and go deeper with a yoga-inspired approach.

Talking to peers for support: Practising mindful awareness

In yoga, we practise svadhyaya, or self-study, the ability to observe our thoughts without judgment. Instead of pushing away imposter phenomenon, we can use these difficult feelings as an opportunity to ask what they are telling us.

Sometimes, it means we care deeply. Other times, it is a reminder to seek support from our community and get perspective.

Next time self-doubt hits, pause. Instead of believing the thought, name it. Acknowledge that imposter phenomenon has shown up again. Then reach out to a trusted colleague or friend to remind you that your feelings do not define you, but they can teach you something.

Remembering past achievements: The power of presence

Yoga helps us anchor in the present. Instead of getting lost in fear-based thoughts, we can move out of our heads and into our bodies. When imposter phenomenon strikes, it helps to ground ourselves in what we have already accomplished. We rarely take the time to do this, but sometimes it only takes a minute to shift our energy.

Yoga and Imposter Phenomenon: Practical Tools for Work

Take five slow breaths and with each inhale, recall a moment when you felt confident or capable. Let that memory settle in your body. This practice strengthens muscle memory for self-belief. You might find it hard to think of anything at first, especially if the doubt is strong in that moment. If this happens, it can help to write one or two things down when you feel able, so you can refer to them when it feels impossible to recall anything good you have achieved.

Practical Tools for Work.

Achievements are personal, so do not focus on others and their milestones. Be present only with your own journey. Maybe you are doing better today than last week. Maybe you are doing something better now than you were a year ago. There is always movement, sometimes it is micro, but small steps add up quickly.

Fake it till you make it versus embodied confidence

Confidence is not just a mindset, it is a body state. Research shows that posture affects our emotions (did you see that Amy Cuddy Ted Talk? I recommend). Yoga gives us a way to shift from faking it to truly embodying it. Big, expansive gestures and postures can transform feelings of doubt. It may sound fake, but it’s backed by science.

Try standing in mountain pose, feet grounded, spine tall, arms by your side, palms facing forward. Feel your own stability. Next time you are in a meeting or feeling vulnerable at work, check your posture. Are you shrinking or hunching? Adjust, sit tall and embody confidence.

Still struggling with it: Self-compassion over perfectionism

Yoga reminds us that we do not have to fix imposter phenomenon but rather, we can work with it. Instead of resisting the struggle, we can soften into it. Perfectionism and imposter phenomenon often go hand in hand. We think we need to perform flawlessly, but just as yoga goes deeper than the aesthetic social media poses, success at work is about showing up, learning and growing.

Place a hand on your heart and repeat, I am learning, I am growing, I am enough.

Going forward

Practising ahimsa, or non-judgment, towards yourself makes imposter moments easier to navigate. If you would not say it to your best friend, why is it okay to say it to yourself?

Next time self-doubt shows up, you have the tools to meet it, breathe through it, and move forward- on and off the mat.