GROUNDING FOR CALM
grounding asanas in yoga are characterized by slow and intentional movements, long holds, and extended exhales. they allow us to access the reassuring stability of the earth beneath our feet for emotional recalibration.
the standing practice builds strength and stability. rooting to rise gives us confidence in our ability to meet challenges facing us off the mat with strength and grace. seated and supine postures deepen our sense of calm. they allow us to to be held by the earth beneath us and foster trust.
props and materials that mimic the sensation of grounding can compound the benefits of this practice and lead to the release of stress and tension stored in the body.
standing asanas
mountain pose
the pose connotes your confidence and arrival in moment. plant your feet firmly into the support of your cushioned mat hip distance apart. allow the toes to spread and the heels to ground down to create a tripod stand for each foot and determine your center of gravity. let your arms rest on the sides of your body. inhale and exhale 10 times. with each exhale release shoulders down and reach fingers towards the floor.
tree pose
create a strong base by bringing your feet together on your mat and your palms together at your heart center. focus on a point or drishti in front of you for stability. puposefully lift your right foot off the floor and open you knee out to your right side. place the sole of your right foot on the inner left leg on the shin or thigh but not on the knee itself. raise your arms and then spread them out like the branches of a tree for balance and strengthening. hold for 10 breaths and then repeat on the left side.
warrior #1
a postures that anticipates action and re-iterates your agency. begin in mountain pose at the back of your mat. take a large step forward with one leg and come into a lunge position with the knee bent. keep your other leg straight with heel turned out at a 45 degree angle for stability. raise both arms straight up near your ears with shoulders down and shoulder blades retracting as your arms reach higher. raise your eyes and chin to gaze up at your hands. breathe and hold for 5 breaths. repeat sequence on the other side.
warrior #2
a pose of fierce concentration and determination. begin with your feet about three feet apart on your mat and parallel to the floor. raise your arms to the sides keeping shoulders relaxed. turn one foot at a 90 degree angle and move into a lunge position. track you knee to be in line with your ankle. turn your head towards your bent leg and gaze at the fingertips of that hand. breathe and hold for 5 breaths. repeat on the other side.
chair pose
chair pose is an powerful standing squat and can be extremely centering. begin in mountain pose. start to bend your knees keeping toes pointed forward. draw your lower abdomen in to support your lower back as your send your hips back. your legs should be almost parallel to the floor. inhale and raise your arms close to your ears. lower your shoulders to release any stress. keep reaching higher as you sit ever lower for at least 5-10 breaths. exhale as you come back into mountain pose.
eagle pose
a challenging posture that combines complex balance and binds with a fierce focus. begin standing with knees bent slightly. transfer your weight on one leg and lift the other leg and wrap it around your thigh as high as possible. hook your foot around the calf of your standing leg. bring both arms parallel to the floor. bend your arms and wrap one arm over the other clasping the hands to complete the bind. lift elbows to engage and open the shoulder blades. let the torso and head rise as if floating to create space in the torso. hold and breathe for 5-10 breaths. repeat on the other side.
seated and supine asanas
garland pose
keep your shoulders down away from your ears and your spine extending from your sacrum as you sit into a deep squat. take your upper arms and press them into the inner thighs to keep the body active. brings hands in a prayer position at your sternum. keep pressing your thumbs firmly into the sternum to keep the chest lifted. one or two blocks may be used for elevation and comfort if you have tight hips or ankles. an extremely grounding posture that gets easier with time and practice.
happy baby
lie on your back and find a relaxed neutral spine. bring your knees toward your chest keeping them wider than hip width. flex your toes and face soles towards the ceiling. take hold of your big toe with the first two fingers of your hand and pull feet down slightly to release your hips to the ground. breathe deeply and rock back and forth to release your back and hamstrings like a happy baby.
child's pose
this pose allows us to become intimate with our breathing and our state of mind. as we sit back on our heels with our big toes touching and our knees spread wider than our hips. we release the tail bone down and lean our body forward so that our forehead makes contact with the mat. we release all tension and stress as we extend our arms forward and rest. breathing is slow steady and effortless.
crocodile pose with deep belly breathing
deep belly or diaphragmatic breathing is extremely grounding and calming because it activates our parasympathetic nervous system. lay down on our belly to breathe placing your head in a pillow made by your palms. take full deep inhales and exhales in a 5-5 breath pattern to experience calm.
savasana
in this posture allow as much of our body to make contact with your mat for grounding. lie down on your mat with arms along your sides with palms facing up in a gesture to receive the wisdom of your efforts. let your legs be hip width distance and your feet open up to to relax fully. let go and breathe without effort. release into the pose for deep rest. soak in the benefits of your practice.
GO FURTHER
for detailed guidance on these and other grounding poses and sequencing please refer to our teachers and apps page.
BAREFOOT MEDITATION
by slowing down the pace and turning our attention to the simple act of putting one foot in front of the other, we can transform the act of walking into a moving meditation.
the practice
pick your venue with intention
not every place is safe to walk barefoot. ideally pick a patch of grass, a sandy beach, or very clean trail.
go barefoot
remove your shoes and socks so you can walk unencumbered, rooting each foot with intention as you walk. take few moments to reacquaint yourself with the many muscles and joints that move your foot. wriggle them to activate your awareness.
extend each foot in all directions
even before your take your first step allow your foot to stretch forward by extending your big toe and stretching the arch of your foot as much as possible. extend toes in all directions and imagine making a tripod with each foot so you can engage the nerve endings fully. your feet should feel strangely alive.
walk very slowly
slow down your gait even more. this can be very frustrating at first and it will take some time to adjust to the feeling of slowness, of going intentionally nowhere. this is the monk's walk of just breathing and being fully immersed in the moment.
etch the walk in your memory
when you have walked in this a few times yo will begin to create a memory of it. you use retrieve this memory and sensation in times you need to find calm.
repeat with shoes the next time
it is not always possible or safe to walk barefoot, but by bringing your attention to your feet even in your shoes, you can tap into your awareness for greater calm and grounding.
