Grounding Yoga Poses for Stress Relief

Yoga is an excellent combination of physical and spiritual exercise. The forms, or asanas, strengthens the body while the journey one takes strengthens their inner being. Each pose is a challenge to be met, and a lesson in release. There are several "grounding" poses which will help increase your focus and calm you during your day. You don't have to be an experienced yoga practitioner to reap the benefits of these poses. Remember to focus your energy downwards. Be conscious of the earth beneath you, in all its rhythms.

1) Mountain Pose - Stand with your feet no more than shoulder width apart, hands loose by your side. Relax your shoulders and neck. Your knees should be slightly bent, not locked. Close your eyes, and let gravity take hold. Focus on the feeling of the floor beneath your feet as your weight sinks downwards, and braces you. As with all yoga poses, inhale fully and slowly, and exhale completely.

2) Tree Pose - Start in mountain pose. Slowly let your right foot travel up the inside of your left leg until the arch braces against the inside of the knee. Your free hip should be turned out. You can bring your hands, palms together, to heart center, or raise them over your head. This is a balance move, but I find it very grounding because of the focus on the standing leg, and the controlled breathing. Slowly lower your leg, and switch to the other side. Keep your breathing steady.

3) Forward Fold - This basic pose loosens the tension in your back. Start in mountain pose, and slowly raise your arms over your head. Dive down, and let your whole body relax. Allow the arms to dangle loosely, and feel the feet plant into the floor. Inhale deeply, and as you exhale let your body relax just a little more, folding inwards, head towards the floor.

4) Warrior Pose - There is just something about this pose that feels powerful, yet at the same time it is very meditative. Extend your right leg into a forward lunge, but don't go too deep. Your torso should face the side of the room, but your gaze is over your knee. Your arms are lifted, right arm in front extending over your bent leg, left arm in back. Sink into the lunge. Remember to breathe.

5) Monkey Pose - Keeping your back straight, squat down as though you are about to sit in a chair. Slowly extend your arms in front of you at ear level, fingers together. Find your balance in your feet from your heel to your toes.

6) Triangle Pose - Place your feet slightly more than shoulder width apart. Extend your arms to either side, and shift your rib cage outside of the triangle you've created. Slowly bend to the side so that one hand is touching the floor or your foot, and the other is facing the sky. Look up to the skyward hand. Breathe easy. Engage your front foot to bring yourself back to center, then slowly go to the other side.

7) Lotus - or "Indian style". There are variations to this pose, from crossing one foot over the other, to placing both in your lap. I prefer the standard "criss-cross applesauce" as my youngest likes to say. Get comfortable on your hips and tailbone, and close your eyes. Feel yourself sinking into the earth. Breathe deeply, and focus your energy on your surroundings.

8) Supine - meaning basically to lay on your back. This is also referred to as "corpse pose". Lay back on the floor with your hands palm upwards beside you. Breathe gently, and feel each part of your body connect with the earth. This is also an ideal pose for meditation.

9) Downward Dog - bend into a forward fold, as though to touch your toes. Place your hands on the floor underneath your shoulders, and step back with both feet to a point past your hips. Press your heels towards the floor. Your thighs should be rotated inwards just slightly, and eyes should be focused between your hands. Feel the stretch in the back of your legs, and up your spine. Carefully step, or jump, your feet back between your hands. Another option, is to go to plank position from downward dog. Lower your torso until your body is in the top half of a push-up, then press back to downward dog.

10) Child's Pose - sit on your heels, and slowly lower your body to rest on your thighs. You can extend your arms in front of you, or leave them palm upwards by your side. Carefully rest your forehead on the floor.

These poses can be used individually or together in a sequence. Be careful when trying these, and remember that yoga is all about release. Do not push yourself too far. Grounding is more a mental exercise than a physical one.