Superhero Poses

At a Glance

• Time: 30-45 seconds
• Prep: None
• Group: Whole class (individual participation)
• Setting: Any (works in-person or online, seated or standing)
• Subjects: Universal
• Energy: Medium

Purpose

Build confidence and reduce anxiety before challenges (tests, presentations, difficult tasks) through "power posing"—expansive, confident body positions. Use this strategically before any high-stakes moment to help students access feelings of strength and capability.

How It Works

Step-by-step instructions:

1. ANNOUNCE (5 seconds) - "Stand up! Before we start this challenge, we're striking superhero poses for 15 seconds to activate confidence."
2. DEMONSTRATE (5 seconds) - Show a power pose: feet apart, hands on hips, chest out (Wonder Woman), or arms raised in V-shape
3. POSE (15 seconds) - Everyone holds their chosen superhero pose silently
4. BREATHE (10 seconds) - "Hold your pose. Breathe deeply. Feel strong."
5. TRANSITION (5 seconds) - "And...relax. You've got this. Let's begin."

What to Say

Opening: "Stand up. We're about to start this quiz/presentation/challenge. First, we're going to activate confidence through body language. Pick your superhero pose: hands on hips like Wonder Woman, arms raised in a V like you just won a race, or fists on a table like Superman. Strike your pose and hold it for 15 seconds. Ready? Pose!"

During: (Silent for most of it, then:) "Hold it. Stand tall. Breathe. Feel powerful."

Closing: "And sit down. You just told your brain 'I'm confident and capable.' Your body believes it now. Your brain will follow. Let's do this."

Why It Works

Research on "power posing" (popularized by Amy Cuddy) suggests that holding expansive, confident body positions for even brief periods can influence emotional states and increase feelings of confidence. While the hormonal effects are debated, the psychological impact is clear: adopting confident postures activates associated mental states through embodied cognition. Standing tall and expansive counteracts the contracted, closed postures associated with anxiety. This creates a sense of agency and readiness. Additionally, taking a deliberate pause before a challenge allows students to reset their emotional state rather than rushing in anxiously.

Research Citation: Power posing research shows that expansive postures can increase feelings of power and confidence (Cuddy et al., 2010; though effects on hormones are debated, subjective confidence increases are documented).

Teacher Tip

Time this strategically. Don't do superhero poses randomly—save them for moments when students actually need confidence: before tests, presentations, debates, difficult problem sets, or any high-stakes situation. The association between the pose and "facing a challenge" makes it more powerful over time.

Variations

For Different Subjects

• Before Tests: "Strike your confident pose before the test begins. Feel ready."
• Before Presentations: "Everyone presenting today, strike your pose. You've got this."
• Before Difficult Content: "This next concept is challenging. Let's pose up. We can handle it."
• Before Competition/Games: "Educational quiz game coming up. Power pose. Feel confident."
• Universal: Any moment where students need a confidence boost

For Different Settings

• Large Class (30+): Everyone does it simultaneously. The collective energy amplifies confidence.
• Small Class (5-15): Same approach. Can even do it in a circle facing each other for group solidarity.
• Seated Version: Can do seated power pose—sit up tall, shoulders back, hands clasped behind head (confident CEO pose)
• Online: Works perfectly. Students strike poses on camera. Screenshot the group poses for memory.

For Different Ages

• Elementary (K-5): LOVE this. Make it playful: "Show me your strongest superhero!" Let them choose their favorite superhero to emulate.
• Middle/High School (6-12): Keep it quick and purposeful. Frame it as "confidence activation" or reference the science. They'll do it if you explain why.
• College/Adult: Definitely explain the research first. Adults appreciate knowing the psychology. Frame as "embodied confidence technique used by athletes and performers."

Online Adaptation

Tools Needed: Zoom, Teams, any video platform

Setup: Students turn cameras on and sit or stand in frame.

Instructions:

1. "Before we start, everyone strike a confident pose on camera—hands on hips, arms raised, whatever feels powerful to you."
2. "Hold it for 15 seconds. I want to see confidence!"
3. (Count down silently or aloud) "15...10...5...and relax."

Pro Tip: Take a screenshot of the gallery view with everyone in power poses. Share it in the chat with caption: "This confident class is ready for anything!" Positive reinforcement through shared image.

Troubleshooting

Challenge: Students feel silly or self-conscious. Solution: Explain the science briefly: "Research shows that holding confident poses actually makes you feel more confident. Your body language affects your mind. Try it for 15 seconds. What do you have to lose?"

Challenge: Some students refuse to participate. Solution: Don't force it. Say, "If you don't want to do the pose, at least sit up tall and take a deep breath. Even that helps." Respecting autonomy increases future buy-in.

Challenge: The pose doesn't seem to help—students still look anxious. Solution: Combine with breathing: "Hold your pose. Now breathe in for 4 counts. Hold. Breathe out for 4 counts. Again." The combination of posture and breathwork is more effective than posture alone.

Extension Ideas

• Deepen: After using it before a test, discuss afterward: "Did anyone notice a difference in how they felt after the power pose? That's embodied cognition at work."
• Connect: Link to content: "We just stood tall and confident. That's how civil rights leaders stood when facing opposition. Body language communicates power."
• Follow-up: "Feeling nervous about something at home? Strike a power pose for 2 minutes before you start. Athletes do this before competing."

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Related Activities: Shake It Off, Statue Freeze, Silent Scream