Best Grounding Yoga Poses

Grounding yoga poses help to quiet the mind and release anxiety. They are especially good to practice during the fall and winter, known as Vata season in Ayurveda, since Vata is associated with air, upward flowing energy and anxiety. Grounding yoga poses are those in which the energy of the pose moves down and the body feels rooted and connected to the earth. Below are my choices for the ten best grounding yoga poses. Be sure to read all ten, and work with a certified yoga instructor if you are unfamiliar with the poses.

10. Tadasana

Also called Mountain pose, Tadasana is the basic standing yoga pose which establishes the alignment for most other yoga poses. Although standing up straight with your feet together may seem like a simple task, yoga practitioners know that Tadasana is anything but simple. Tadasana is one of the best grounding yoga poses because it requires a solid foundation through the feet and a straight spine that allows the free movement of energy both up and down. If feeling anxious or "airy," spend a few minutes in Tadasana remembering all the many alignment cues (toes spread wide, inner thighs rolling back, tailbone drawing down, tops of thigh bones back, shoulder blades together, biceps externally rotated, chin drawn back, etc.) and focusing on the feeling of your feet rooting into the earth.

9. Vrksasana

Tree pose, like Tadasana, requires a solid feeling of being rooted to the earth, making it one of the best grounding yoga poses. Vrksasana is a balance pose that can be very meditative and calming to the mind, once you establish your balance. Although the full version of the pose has the foot pressing into the inner thigh, you can also practice tree pose with the foot on the calf or ankle (but not on the knee). If balance is challenging, place one hand on a wall to steady yourself. Focus the mind by fixing your gaze on one unmoving point and softening your eyes and facial features.

8. Uttanasana

Uttanasana, Standing Forward Bend, is a soothing and grounding yoga pose that can relieve anxiety and calm the mind. With both the feet rooted solidly into the floor and the head reaching down toward the feet, Uttanasana is a grounding and introspective yoga pose, especially useful for the winter months. Uttanasana may not be a good choice for you if you have blood pressure problems (either high or low) or spinal problems, but seated forward folds such as Paschimottanasana can give you many of the same grounding benefits.

7. Adho Murkha Svanasana

One of the standard poses in almost any yoga class, Downward Facing Dog Pose can also be one of the best grounding yoga poses. As a mild inversion, it increases blood flow to the brain, which can quiet the mind and relieve anxiety. When performed correctly, the weight is distributed evenly between the hands and feet, creating a very solid and grounding stance. If you feel your weight more in the arms, ask your yoga teacher for an adjustment that will make the pose feel lighter and more relaxing. If you have high blood pressure, carpal tunnel syndrome or frequent headaches, try an upright variation with your hands pressed into a wall.

6. Prasarita Padottanasana

Wide Legged Standing Forward Bend can relieve stress and anxiety by placing the head beneath the heart. The wide stance requires the feet to be solid and grounded. If you can, place both palms flat and the top of the head on the earth for even more of a grounded sensation. Use blocks in you cannot reach the ground and be sure to keep your spine straight and your legs unlocked. If you have blood pressure problems, frequent headaches or lower back injuries, choose the similar seated pose Upavistha Konasana instead.

5. Virasana

In Mark Halpern's article "Ayruveda and Asana," he recommends both Virasana (Hero's Pose) and Supta Virasana (Reclining Hero's Pose) as grounding yoga poses that can calm mental agitation and counteract Vata anxiety. Sit on a block for Hero's pose if you have any knee pain, and focus on externally rotating your thighs and drawing your tailbone down toward your knees. Hero's pose is a good seated pose for meditation, as well, and may be combined with apana mudra to aid the downward flowing energy of the pose.

4. Parsvottanasana

Also called Intense Side Stretch, or sometimes Pyramid, this is a forward bending yoga pose that is calming and increases the flow of downward energy in the body. A variation of this from the Bikram series known as Compression Pose is also a useful grounding yoga pose, since it employs Jalandhara Bandha, the lock that stops upward flowing energy, and also takes the gaze up toward the naval for a more introspective pose. If you have blood pressure problems, opt for seated forward folds instead.

3. Horse Stance/Victory Squat

This grounding yoga pose is a wide-legged squat. The feet should be turned out at a diagonal, with the knees tracking over the second toe. Push your pelvis as far out behind you as you can and then draw your tailbone down toward your heels to reduce the curve in the low back and stack your torso over your hips. If you add the arms in "cactus position," with the elbows bent at a 90 degree angle, this pose may also be known as Moonflower or Goddess pose.

All squat poses are good grounding yoga poses. This squat variation is accessible to most practitioners and the wide stance creates a very solid grounding sensation. For an even greater sense of downward-flowing energy, add Jalandhara Bandha, the throat lock, to Horse Stance.

2. Viparita Karani Mudra

Legs-Up-The-Wall pose is an excellent restorative yoga pose that calms the mind, relieves stress and anxiety and increases downward flowing energy. Place a prop beneath your hips and leave a bit of space so that your sit bones are just off the prop. This will allow your femur bones to root deeply into your hip sockets. According to Hatha Yoga Illustrated, this pose is contraindicated for people with glaucoma.

1. Balasana

Balasana, or Child's Pose, is one of the best restorative and grounding yoga poses there is. With your knees wide and toes together, sit back on your heels and rest your forehead on the ground. Arms can be extended out in front of you or down at your sides. You can also use bolsters or blankets to support yourself in this pose. Balasana relieves fatigue and anxiety, and calms both the mind and the body. Close your eyes in this pose and allow the weight of your body to sink toward the earth.

Considerations

If you are in need of grounding yoga poses, avoid doing backbends, since they may further agitate your mind. Also avoid heating series such as quick sun salutations and opt for a gentler practice to help calm your mind. Practice in a dim room and remember to keep your gaze soft and your facial features relaxed. Focus on your foundation and your connection with the ground beneath you, and visualize your energy moving downward.

Sources:

Hatha Yoga Illustrated; Martin Kirk, Brooke Boon & Daniel DiTuro; 2004

Yoga Journal; Find Your Roots; Richard Freeman; http://www.yogajournal.com/practice/2585?print=1

Ayruveda and Asana; Mark Halpern; http://www.satyoga.com/documents/teachings/Mark%20Halpern%20on%20Ayurveda%20and%20Asana.pdf

California College of Ayurveda; Yoga and Ayurveda: Two Sides of One Coin; http://www.ayurvedacollege.com/articles/drhalpern/Yoga_Ayurveda_Two_sides_Coin