If you’re feeling scattered or your mind is racing all over the place or you feel like life is just too chaotic at times, it’s important to ground yourself. Grounding can be a physical connection through your feet to the ground, or a more psychological mental shift to help you release your stress and become energized again if you’ve been feeling sluggish.
Yoga is a great way to start practicing grounding yourself if you’re feeling frazzled. It allows you to feel and connect with your body, stretching and moving, on an energetic level that comes from the root chakra or base chakra. When you ground yourself through yoga poses, you’ll begin to feel more secure, patient, calm, and well…grounded!
3 Grounding Yoga Poses
Here are three easy yoga poses that will help ground you and bring balance back into your life. One of the best ways to practice these grounding poses is outside so you can connect with nature and really feel the deep connection with the ground, but you don’t have to if you prefer to stay indoors.
Pose #1 – Legs Up the Wall (Viparita Karani)
Legs Up the Wall: Choose a clear space at the wall. You can also use a chair or sofa or other piece of furniture that is nearby. Sit near the wall or furniture, lie down and scoot your bottom close to it, and then rest your legs up the wall or on the furniture. You may notice yourself shifting into a deep state of relaxation. Set your phone or timer for 5-15 minutes and breathe normally. When you’re done, push yourself away from the wall or furniture first before you turn to the side and gently lower your legs.
Tip: If you need support for your back, use a thick folded blanket or a firm round bolster underneath. If your body is stiff, be sure the support is lower and you’re farther away from the wall or furniture. If your body is more flexible, then you can use a higher support and be closer to the wall or furniture. Also, the distance from the wall or furniture can depend on your height: If you’re shorter, move closer, and if you’re taller, move farther away. You can experiment with the positioning to see what feels most comfortable for you.
Pose #2 – Mountain Pose (Tadasana)
Mountain Pose: Stand with your big toes touching and your heels slightly apart. Stand up straight, lengthening your spine, keeping your shoulders down and wide, and head and neck straight. You can keep your arms at your side, palms facing inward or outward, you can raise your arms above you, or you can bring your hands together in prayer in front of your heart. Breathe normally and hold the pose for 1-5 minutes. Feel your feet rooted into the ground and the stability of the earth beneath you, steady and unshakable, like a mountain.
Tip: Practice this pose outside where you can really connect with the earth and nature, placing your feet in the soil, grass, or sand.
Pose #3 – Lotus Pose (Padmasana)
Lotus Pose: Sit on the floor with your legs crossed and focus on the root chakra/tailbone sacral area. If you are flexible, you can bring your feet up to lie on the opposite leg and cradle your feet. If these positions are not comfortable, any sitting position will work. Sit up straight, lengthening your spine and keeping your head and neck straight. You can place your hands palms facing down on your knees, or palms up with the thumbs and first fingers touching, or place your left hand over your heart and your right hand just below your belly button. Breathe normally and hold the pose 1-5 minutes.
Tip: If you’re a beginner, you may want to only hold the pose for a few seconds and gradually build yourself up to a few minutes.
In addition to these yoga poses, you can also focus on your breath and practice breathing techniques to help ground you and calm your mind down. Mindful breathing will allow space to enter a cluttered mind. You can practice mindful breathing anytime, anywhere to bring about a space of grounding and ease, whether you’re driving to work, walking the dog, doing the dishes, making a meal, or just lying in bed.
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