Why IFS belongs on the Mat
Internal Family Systems (IFS) names what yogis have long felt: the mind is naturally multiple. inside are protectors, exiles, managers, firefighters—each trying to help in the best way it knows. practice becomes powerful when we can welcome these parts somatically and let self lead.
The 8 c’s are qualities that signal self energy is present: calm, clarity, curiosity, compassion, confidence, courage, creativity, connectedness. Below you’ll find how to cultivate each one through breath, shape, and attention.
Before you begin, read protector on the mat for a deeper primer on welcoming protective parts during practice.
Note: this article is educational and non-clinical. Internal Family Systems was developed by Richard Schwartz; this piece adapts the spirit of the model for yoga practice.
A 10-minute Arrival to Access Self
Orient: look around the room, name five things you see, four you hear, three you feel.
Breathe: nasal in 4, out 6. let the jaw and tongue soften.
Place a hand: one on the lower ribs, one on the heart. feel the diaphragm descend, ribs widen laterally.
Permission: silently say to your parts, you don’t have to change or go away; you’re welcome here. i’ll listen.
The 8 C’s, Translated for the Body
Calm
Somatic lever: longer exhales, quiet eyes, tongue resting on the palate.
On the mat: supine bound angle with a bolster; breathe wide into the side ribs.
Cue: nothing to fix. rest back into breath cadence.
Clarity
Somatic lever: simple shapes and precise attention. witness what is, not what should be.
On the mat: sphinx for two minutes; feel the belly meet the floor on inhale. notice sensations without story.
Cue: what’s true now, in this breath?
Curiosity
Somatic lever: slow down and ask, where is this felt? temperature? pressure? movement?
On the mat: supported lunge, micro-rocking. track how hip, breath, and mood change with one millimeter.
Cue: interesting. tell me more.
Compassion
Somatic lever: place a palm to the place that tightens; breathe into your own hand.
On the mat: child’s pose over a bolster; imagine exhale bathing the area that feels guarded.
Cue: of course you’re here. thank you for trying to help.
Confidence
Somatic lever: stack bones, allow ground to carry you; minimal effort, clean lines.
On the mat: mountain pose with a strap around the ribs to feel lateral expansion; stand in quiet steadiness.
Cue: less bracing, more bearing. let structure do the work.
Courage
Somatic lever: titrate sensation; step toward the edge without flooding.
On the mat: dragonfly (wide-leg fold) with blocks under forearms. stay only while breath remains smooth.
Cue: enough is enough. step in, then step back out.
Creativity
Somatic lever: offer options. change angle, prop, or tempo. invite play.
On the mat: twist in recline; try a small hum on the exhale to explore laryngeal vibration.
Cue: what’s another way this shape could feel like a yes?
Connectedness
Somatic lever: include the space behind you, beneath you, and the people around you.
On the mat: seated side bend facing a wall; feel the wall as support, not obstacle.
Cue: you’re not doing this alone. let the room hold you.
Mini Sequence: The 8 C’s in 30 Minutes
Breath rhythm for all shapes: in 4, out 6, nasal; jaw and tongue soft.
Constructive rest, strap around shins (3 min)
Intention: calm
Feel the belly soften under your hands; let the strap hold the weight of the thighs.
Bananasana side bend r/l (3 min each)
Intention: clarity
Track breath into the long ribs; small is honest.
Sphinx → crocodile (4 min total)
Intention: curiosity
Notice how the front body drapes in sphinx, then how the belly meets the floor in crocodile.
Low dragon, right and left side with blocks (2–3 min each)
Intention: courage
Only as deep as the breath stays even. if the low back compresses, back out and prop higher.
Supported bridge (3–4 min)
Intention: confidence
Block under sacrum; groins soften. feel structure carry you.
Supine twist, right and left (2 min each)
Intention: creativity
Play with arm position or a soft hum on the exhale.
Seated or lying rest, one hand heart, one hand ribs (3 min)
Intention: connectedness
Sense the whole field around you. thank parts for their effort.
For working specifically with protectors that spike during shapes like dragon, see protector on the mat.
Scripts for Common Protector Moments
Perfectionist manager says this pose should look different
Response: Let’s define success as breath coherence, not a picture. can you help me keep the exhale soft?
Hyper-vigilant sentinel keeps scanning the room
Response: Thank you for watching. can you sit beside me while I count five exhales? you can take over again after.
Pusher wants deeper, faster
Response: I hear you want progress. we’ll test a one-millimeter change and check breath. If it tightens, we’ll return.
Numbing firefighter wants to check out
Response: Makes sense you want relief. Let’s try three low humming exhales to see if that helps before we pause.
Journal Prompts to Integrate After Practice
• Which part showed up first today, and where did i feel it in my body
• What shape helped self come online most clearly
• What boundary or permission would make practice feel safer tomorrow
• One sentence of appreciation to a protector that worked hard today
Teacher’s Corner: Language that Invites Self
• You’re welcome exactly as you are.
• Measure progress by breath and ease, not range.
• If a part needs a change, tell me and we’ll adjust together.
• Curiosity over conquest; consent over contortion.
FAQ
What if i get overwhelmed meeting parts during practice?
Titrate. Smaller ranges, more props, shorter holds. Lengthen the exhale and orient to the room. You can always pause, journal, or seek support.
Does this replace therapy
No. This is an educational approach for the mat. If intense memories or symptoms arise, consult a licensed clinician trained in trauma-informed care.
Can I do this in a flow class, not just yin
Yes. the Levers are breath pace, precision, and attention. even in vinyasa, you can cue curiosity, compassion, and clean lines that reduce bracing.
Keep Exploring:
Work With Me:
IFS Virtual Circle: a live container for parts-based somatic inquiry with prompts, practices, and mentoring
1:1 Mentorship: tailored guidance for teachers and practitioners integrating ifs with yoga, subtle body, and nervous-system science