How Sword Yoga Built My Confidence (And How It Can Build Yours Too!)

By Sabina
Apr 21, 2025
Sword Yoga Confidence
I used to second-guess myself all the time. Even after years of yoga and martial arts I sometimes felt as though I faked my confidence. I knew how to move—but I didn’t always feel strong inside.

That changed when I finally launched WeaponUP.

Sword yoga fusion—what we do here at WeaponUP—did something different. It gave me a way to practice confidence. Not just think about it. Not just fake it. But feel it, in my body.

And I’ve seen the same thing happen over and over again to hundreds of women in our global community.

They come to the practice unsure. Some feel awkward. Some haven’t moved in a while. Some don’t feel safe in their bodies. Some want to be the woman with the sword, but don’t think they have it in them. 

But within a few weeks? They’re standing taller. Breathing deeper. Owning their space. And yes, wielding their swords!

This is why I created WeaponUP. I wanted a space where women could train physically, emotionally, and mentally. Where we don’t just get fit—we get powerful.

Here’s how it works.

Sword yoga strengthens your whole body.

You move through deep stances, balance drills, and controlled sword flows. Your legs get stronger. Your posture improves. Your focus sharpens. And that physical mind-body connection? It shows up in how you walk through life.

Sword dance isn’t just beautiful—it’s powerful.

When you move with a blade, even a practice one, you feel different. More alert. More graceful. More in control. Some have said, like a “valkyrie in training”.

And when you repeat these movements, over and over, your brain starts to believe it.

You don’t just look confident. You become confident. This is a mind-body practice that truly trains both.

Its a standing meditation. Sword yoga, like tai chi and martial arts, helps you regulate your nervous system. You breathe deeply. You stay focused. You learn how to stay calm and steady, even under pressure.

Confidence isn’t a personality trait. It’s a muscle.

And we train it here—every time we step onto the mat.

I’m not the same woman I was before launching WeaponUP.

I know my power.

And I want you to feel that too.

Let this be your invitation.

Come train with me. And start to move through the world like a woman who knows exactly who she is.

—

The Science Behind Sword Yoga and Confidence

Sword yoga fusion combines the mental health benefits of yoga, the structured discipline of sword training, and the fluid grace of tai chi. Here’s what the research shows:

  • Tai chi sword forms improve posture, coordination, and lower body strength, all of which contribute to stronger body awareness and female confidence.
  • Mind-body practices reduce stress and anxiety by activating the parasympathetic nervous system and lowering cortisol.
  • Yoga and tai chi increase self-esteem and mood, helping women feel more grounded and emotionally regulated.
  • Even short movement sessions in strong postures boost energy and self-image—proven to outperform power poses in building confidence.
  • Movement practices involving rhythm and flow (like sword dance) improve mental clarity and emotional resilience.

More Articles To Enjoy

WeaponUP Is Not a Program - It's a Practice

[Practicing WeaponUP at Home] A lot of people have sincerely told me: “I love the WeaponUP program!” And I flinch a little bit. I totally get it though. It can look like a program from the outside—especially with our online studio offers like Ten Days to Sword Mastery or Foundations and Flow.  But here’s the truth: WeaponUP is not a program. It’s a practice. Let me explain. A program has a beginning and an end. It’s something you complete. You check the box. You lose the weight. You are done. You move on. A practice is something you return to. It grows with you. It shifts as you shift. It’s something you come back to—on your strong days, your tired days, your “I just need to breathe and move” days. WeaponUP Sword Yoga Fusion is designed to live in your body—not just your schedule. Yes, we offer and will continue offering structured programs to help guide your journey. They’re incredible for getting started, staying focused, or building skills. But they’re stepping stones—not the whole path. Because this practice isn’t about finishing. It’s about feeling. It’s about learning how to move with your sword in a way that supports your strength, your rhythm, your confidence. It’s about discovering new layers of grace, power, and presence every time you step on the mat. It’s about giving your body a way to move that feels free, not forced. And the beautiful thing? All bodies are welcome here. You can be brand new. You can be coming back after a break. You can be deep in your training. Wherever you are, the practice meets you. And it has room for you to grow. I’ve been training for years, and I’m still learning. Still discovering new edges. Still softening old patterns. Still gaining new skills. Still showing up. So if you’re wondering whether WeaponUP is a program you can finish, the answer is: no. It’s a practice you can come home to. And if something in you is saying, “I want to try this…” — listen to that. Join us in the studio. Pick up a sword. Start moving. Not to complete something. But to come back to yourself. Wherever you are in your journey, you’re welcome here. We’ll meet you on the mat.

Sabina

Living and Training like Shaolin Monk in the Mountains of China: Six Lessons that still serve me a decade later.

[The Great Wall of China]Over a decade ago, I made a choice that veered sharply from the expected path. At 20 years old my academic and personal struggles had culminated in a profound sense of failure, driving me to seek discipline and self-understanding far from what I was used to. This search for meaning led me to study as a Shaolin monk in a kung fu academy in the mountains of China, a decision that reshaped my understanding of life, discipline, and personal growth. It was there that I would grow the seeds for the six lessons that still remain with me, a decade later, a strong yoga practice and multiple external achievements. 1. The Power of Starting The initial steps of any journey are met with resistance, both external and internal. My arrival in China was fraught with challenges, from financial to physical disorientation. I was lost for 48 hours, afraid I signed up for a scam when I couldn’t find the school and was ready to hightail it back to Toronto that very first night. Yet, looking back, these obstacles underscored the first crucial lesson of perseverance at the onset of a new endeavor. Like a physical law, initiating movement requires overcoming inertia, teaching me the value of resilience from day one. Similarly in yoga practice the initial resistance we feel when trying a new pose is not just physical but also mental. Overcoming this inertia is our first victory. 2. There's No Single Way to Live Your Life Living among monks and other students, I realized the beauty of diversity in life's journeys. Our societal narratives often dictate a linear progression: education, career, family. However, witnessing all the diverse backgrounds and journeys of my fellow monks revealed the richness of embracing one's unique path. When you are unbound by conventional expectations, you begin to craft your own path, much like yoga practice allows you to listen to your body and follow that internal guidance. You also begin to see that what we have been told is not necessarily how it has to be. You can be unique and innovative in your approach to life, but often we are not because we have never been exposed to other walks of life that we find inspirational. I was lucky enough to enter a society outside the general narrative and find beauty in this school that taught me my path didn’t have to be linear. [Sabina training the Wudang sword with Master Wu.] 3. Perfect Practice makes Perfect True mastery comes from perfect practice, not just repetition. Everyday discipline and consistency in training showed me the distinction between mere practice and perfect practice. Committing fully to each moment rather than half-hearted participation, fostered not only skill but a profound inner transformation. This lesson in dedication and focus transcends physical training and applies universally to both professional and personal pursuits. It is the commitment and the discipline that you bring to a practice that transforms us. It's about giving our all, in every moment, to truly evolve. 4. Confidence Through Discipline The daily eight hour training schedule straightened more than just my posture; it strengthened my confidence. Putting myself through challenging situations and overcoming them every single day gave me a confidence nothing had given me to that point. It allowed me to stand tall, walk with pride and take up space without hesitation. Seeing these changes in myself and other students also highlighted the lesson that confidence does not come from empty words and affirmations, but from doing difficult things and overcoming them. Similarly with a dedicated yoga practice, self-confidence is a very positive side effect of asana. [Sabina during a power stretching training!] 5. Embrace Life with Lightness Perhaps the most surprising lesson came from observing the joy and lightness with which my most respected master approached life; a man in his seventies with the ability to do the splits as if he was 22. Despite the seriousness of our training, he taught me the importance of not taking oneself too seriously, placing laughter and light-heartedness even in the most serious tasks. This balance between discipline and joy has become a cornerstone of how I approach challenges and setbacks. It is also a reminder to approach our yoga practice with a light heart, finding joy in each breath and movement. The goal is to enjoy the journey not long after the destination. 6. Avoid Complacency The final lesson I learned was to never settle and never to rest on one’s laurels.  Being 'smart but lazy' was a trap I fell into, thinking talent alone was enough. But in yoga, as in life, continuous effort and dedication to growth are what truly define us. Reflecting on these lessons a decade later, their impact extends far beyond the physical confines of the academy. They have shaped my approach to life, work, and personal growth, serving as a compass through challenges and decisions. As I navigate the complexities of the world, the principles of discipline, resilience, authenticity, dedication, joy, and continuous effort remain my guiding lights. In sharing these lessons, I hope to inspire others to embrace their unique journeys, confront challenges with resilience and joy, and pursue personal growth with discipline and openness. Remember, the path to self-discovery and fulfillment is both arduous and beautiful, paved with lessons learned from every step of the journey.[Sabina during a kung fu grading in front of the different Shaolin masters.]

Sabina

The WeaponUP Flex Series

Hey everyone! Welcome back to our blog series where I dive into the different movements you can expect from the WeaponUP practice. Today, we’re exploring the WeaponUP Flex series, which is all about stretching your limits—literally! This series combines dynamic yoga poses with traditional sword movements to open up your heart and hips, making you more agile and flexible. If you love yoga or are into martial arts, you’ll find this series super rewarding. What is the WeaponUP Flex Series? Think of the WeaponUP Flex as your go-to for flexibility training, but with a twist—adding a straight sword into the mix. It might sound a bit intimidating, but trust me, it’s a game-changer for deepening your stretches. The added coordination and weight of the sword helps extend your reach and intensifies each pose. From our WeaponUP Encyclopedia: Sword Dancer and Sword Camel [Sword Dancer]This sword yoga posture combines the flexibility, heart and hip opening of the dancer pose with different sword combinations. [Sword Camel]This sword yoga posture combines the flexibility and back opening of the camel pose with different sword combinations.  Incorporating the sword in these poses not only challenges your traditional practice but also spices it up, making you focus more than you might in a typical yoga class. Benefits of Sword Yoga and the Flex Series: • Increased Flexibility and Agility: You’ll notice a significant improvement in how deep you can go into poses with the added resistance of the sword. • Enhanced Heart and Hip Opening: These areas can be tight due to sitting or daily activities; our series specifically targets these to improve overall wellbeing. • Mind and Body Coordination: Handling the sword while engaging in deep stretches requires a level of coordination that really ties together your physical and mental practice. Try This FREE Ten-Minute WeaponUP Flex Basics Flow with Me Join me in a quick FREE session of WeaponUP Flex where we dive into the “Flying Pigeon”. This class is a ten minute session focusing specifically on the overhead flower mixed with the flying pigeon posture, opening the hips and training your sword skills! [WeaponUP Flex Flying Pigeon.mp4] We’re always adding new workshops and special classes to help both beginners and long-time practitioners advance their skills and tackle new challenges. I encourage you to come and try out the WeaponUP Flex series for yourself. Whether you’re aiming to improve your martial arts flexibility or want to add a new layer to your yoga routine, this series is designed to bring a new level of challenge and excitement to your practice.  Come join us at WeaponUP and stretch your way to a more flexible you with the straight sword! Stay tuned for the next entries in this series where we’ll dive into the Sculpt and Grace series, each with its unique blend of movements and benefits.

Sabina