The Importance of a Psychophysical Approach to FEBI and How Yoga Can Help
By Brad Reed and Courtney Amo
Editor’s note: How does FEBI support yoga and how does yoga deepen one’s experience of FEBI patterns? Combine a couple of yoga teachers who are also FEBI-philes and some interesting points of convergence emerge:
1. Yoga is a complete system of mind-body-spirit growth and integration that relies on 8 fundamental limbs. The third limb, Asana is the emphasis on physical postures which train practitioners to hold various forms in a stable, comfortable way.
2. The poses themselves have rich histories and reasons behind why they are practiced, with the ultimate goal of facilitating easier access to embodied awareness and interoception. The poses are containers for energy - each “shape” holding and moving energy in certain ways.
3. FEBI, like yoga, understands that various ways of moving create different states in the mind-body which precipitate different ways of thinking, feeling and behaving. Although we may have dominant patterns (Visionary, Collaborator, Driver, Organizer) we have the capability of accessing and cultivating all of them leading to a more integrated and optimal way of responding to different situations.
4. With yoga and consistent practice of various Asana, pranayama (breathing techniques) and pratyahara (sense withdrawal), we can get a much more visceral feel for these patterns in the body. With practice, the different energetic patterns become more familiar and accessible. We can more easily move into the “shape” that is needed in the moment.
5. The key is consistent practice, and also practices that challenge you to take on shapes that are outside of your normal comfort zone. Like FEBI, if we want to become more embodied and well-rounded leaders, we need to more confidently access parts of our nervous system and ways of being in our bodies that are not traditionally our default responses.
Here’s a 30-minute yoga flow that integrates the FEBI patterns with the principles of yoga to build a more well-rounded, integrated, and embodied way of responding to life situations:
30-Minute Yoga Flow for Integrating FEBI Patterns
1. Introduction and Grounding (5 minutes)
Focus: Cultivating body awareness and centering the mind to prepare for the integration of FEBI patterns.
Seated Meditation or Sukhasana (1 minute)
Sit comfortably with a straight spine. Close your eyes and bring your attention inward. Take a few deep breaths, feeling the rise and fall of the chest. Connect to your inner state and visualize the different energy patterns within you (Visionary, Collaborator, Driver, Organizer).Guided Breathwork (Pranayama) (2 minutes)
Practice a simple 3-part breath (dirga pranayama). Inhale into your belly, then the ribs, and finally the chest. Exhale, starting from the chest, then the ribs, and belly. This deep, mindful breath connects to the body and helps ground the nervous system.Body Scan (2 minutes)
Do a quick body scan, bringing awareness to each body part: feet, legs, hips, torso, arms, neck, and head. Notice any tension or tightness in your body and focus on softening those areas.
2. Warm-Up and Mobility (5 minutes)
Focus: Preparing the body to move into different postures with a focus on breath and interoception.
Cat-Cow (1 minute)
On all fours, inhale and arch the back (extension), lifting your head and tailbone (accessing Visionary energy — openness, expansive, and forward-thinking). Exhale and round the spine (flexion), tucking the chin (accessing Collaborator energy — inward, sensitive, and attuned). Move slowly between these two postures, following your breath.Lateral Stretch (1 minute)
From seated or standing, inhale to lift the arms overhead. As you exhale, side-bend to the right (side stretch) and feel the opening in the left side of your body. This movement helps access Bend (Collaborator energy), fostering fluidity and connection. Repeat on the other side.Ankle Rolls & Wrist Rolls (1 minute)
Mindfully move your wrists and ankles in circular motions. This practice helps integrate fine motor control and access the Organizing energy, bringing attention to the smaller, intricate details.
3. Dynamic Flow to Activate FEBI Patterns (15 minutes)
Focus: Accessing and integrating the four FEBI patterns through specific asanas that cultivate energy flow, balance, and stability.
Mountain Pose (Tadasana) with Grounding Breath (2 minutes)
Stand tall in Tadasana, with your feet rooted and your palms facing forward. Focus on your breath and feel the ground beneath you (access Organizer energy — stability, structure, and presence). Breathe deeply and center yourself in this stable posture.Warrior I (Virabhadrasana I) (2 minutes)
Step one foot back into a lunge, arms overhead, and chest open. This posture accesses Visionary energy — expansive, forward-moving, and open to possibility. The strength and focus required also challenge the Driver energy — taking charge, moving forward, and being bold. Hold the posture and breathe deeply.Warrior II (Virabhadrasana II) (2 minutes)
From Warrior I, open your hips and shoulders to face the side, extending your arms in both directions. This posture incorporates Collaborator energy — openness and connection with others, while also grounding and rooting yourself. It helps develop balance and grounded strength.Chair Pose (Utkatasana) (2 minutes)
Bend your knees and sit back as though you’re sitting in a chair. Arms reach upward, shoulders relaxed. This pose helps develop Driver energy — determination, strength, and forward momentum, while also fostering endurance.Downward Dog (Adho Mukha Svanasana) (2 minutes)
Lift your hips up and back, creating an inverted V-shape. This posture engages Visionary energy — the openness of the chest and arms helps activate forward-thinking and clarity, while the inversion stimulates the nervous system, promoting awareness. Hold and breathe into the stretch.Tree Pose (Vrksasana) (2 minutes)
Stand on one leg, placing the opposite foot on the inner thigh or calf of the standing leg. Bring your hands to prayer position or reach them overhead. This pose connects to Organizer energy, requiring focused attention and balance, while fostering stillness and inner stability.Bridge Pose (Setu Bandhasana) (2 minutes)
Lie on your back with your knees bent, feet hip-width apart. Lift your hips toward the ceiling, pressing into the floor with your feet. This pose fosters Flexion and Extension patterns and opens the chest, encouraging Visionary energy to emerge — expansive, forward-thinking, and clear.
4. Cooling Down and Integration (5 minutes)
Focus: Bringing the body into a state of balance and integration, allowing the nervous system to recalibrate and absorb the benefits of the practice.
Supine Twist (1 minute)
Lie on your back, bring one knee toward your chest, and twist it across your body. Keep both shoulders grounded on the mat. This twist provides a gentle release to the spine, fostering flexibility and integration of Collaborator energy (fluid, adaptable, and connected).Happy Baby Pose (Ananda Balasana) (1 minute)
Lie on your back, grab the outsides of your feet, and gently pull your knees toward the floor. This open, grounded posture encourages release and relaxation, integrating Visionary energy — openness, lightness, and expansion.Savasana (3 minutes)
End the practice lying on your back in Savasana. Let your body relax completely into the floor, focusing on the sensations of release, integration, and embodiment. In this space of stillness, allow the different FEBI patterns to come together, and notice if any particular pattern is more activated.
Closing Thoughts
This yoga practice, inspired by the FEBI framework, cultivates a balance of the four energy patterns (Visionary, Collaborator, Driver, and Organizer) through various asanas. By consistently engaging in these poses, particularly those that challenge you outside of your comfort zone, you can build the capacity to access and integrate all these patterns. The ultimate goal is to become a more well-rounded, embodied individual who can fluidly respond to life’s challenges from a place of awareness, balance, and alignment.
Brad Reed is a ZL instructor and the founder of Repurpose You.
Courtney Amo is an ZL Practioner and the founder of Mahaa.
