As we enter back into our mundane life with full of routines after the summer, life can easily start to feel overwhelming and hectic. In moments like this, it is ever more important to have a personal toolbox to help you feel more grounded and in peace. It is a sad reality that our modern busy lifestyles are making us sick emotionally, physically and socially and making us having to reach for these grounding tools in the first place. You may have heard about overactive nervous system and how we're constantly just doing, seeing and having more. It is a great reminder of the importance of having a daily grounding practice and treat it as the top priority before anything else in life.
Like with anything, there is no one-size fits all approach to grounding. It depends entirely on your unique needs and situation. We human beings are also constantly evolving so what may feel good now, may not be so good in the next moment. Through the practice of yoga, we're able to sit still and listen to our inner voices better. It's only through slowing down and turning inwards, how we're able to tend to ourselves and take care of our innate needs. Through grounding, we can feel our breath slowing down which in turn creates a relaxed feeling in our bodies, our minds become clearer and we feel safer.
I've personally noticed lately how good it feels to just unplug completely. I haven't used social media for a long time but I keep up with daily news, work community and other "important" things online. I recently spent some time in the countryside where I immersed myself into outdoor activities and socialising with old friends but also made some new acquaintances. I felt like a new person and none of this experience involved technology. I began wondering, if I would be able to create this feeling also in my so-called urban life. Maybe I will share more lifestyle related content in the future.
Interestingly, when we use the word grounding, we often refer to the soil. In fact, the words grounding and earthing are often used interchangeably. Depending on the school of thought, the latter is often used to refer to practices that connect us more with the earth, such a walking barefoot in the grass. Grounding in turn is a form of mindfulness that can be done from the comfort of your own home or anywhere, just to make you feel at peace wherever you are.
While many of us are unable to change the modern way of living, we have the right to pursue finding ways to heal ourselves. Yoga offers a variety of asanas for different needs in our bodies and the following examples are just some you can try as a part of your grounding routine. If you're interested in connecting more with your root chakra (more on that later!) I highly recommend poses that are close to the earth, your feet or sit bones firmly on the ground.
Sukhasana (left hand on heart and right hand on abdomen) - Easy Seat Pose
A lovely pose to turn inwards and easily connect with your own breathing. The best part is that you can do this even by sitting in your office chair. If you would like to do a full grounding yoga routine, please check my YouTube video 15 MINUTE Grounding Yoga Class
Checking your alignment:
The first thing to do is to make sure your seat bones are firmly grounded on the floor or ground.
Your shoulders are pressing down. We have a natural tendency to lift our shoulders up, especially when we're stressed. Try to consciously push them downwards.
Relax your head, neck and the muscles in your face. It is totally fine if your mouth slightly opens to let your breath flow naturally. Please ensure that your breath can always flow with ease.
Place your left hand on your heart and right hand on your abdomen. You can combine this with some breathwork by counting inhales from the bottom of your stomach while feeling your abdomen rise all the way through your lungs and throat. You can then exhale (5-4-3-2-1) from throat, lungs and abdomen. Repeat.
Modification:
It is easy to modify the easy sit by bringing yoga blocks (or anything) under your knees to give support for your legs. You can even do this pose by laying down and having your knees open. If you lay down, make sure your spine is fully against the ground.
Malasana (Garland Pose) - Wide Squat Pose
A pose that required a bit of hip flexibility. Definitely making you feel connected to the earth and your root chakra. Some more rooting poses can be found from at the end of this video from the summer 15 MINUTE Yoga for Freedom
Checking your alignment:
Start this pose with your feet standing hip width apart from each other and squat down. Adjust your legs as needed. If you're unable to squat down, your bottom does not need to be so low.
Push your knees open with your elbows. Your shoulders are pressing down and your chest should be open. Bring your hands to your heart space. Try and think of your spine as a straight line. You can even imagine an invisible force pulling from the top your head to straighten your spine.
Try and keep your feet on the ground. You can create movement in your hips or be still. Please ensure that your breath can always flow with ease.
Modification:
It is easy to modify the easy sit by bringing a yoga block (or many) under your bottom. It normally straightens your spine quite effortlessly. You can also try another more gentle hip opener, which is salabhasana (child's pose) where you're laying your stomach against the ground knees wide open.
Uttanasana - Standing Forward Fold Pose
By providing you new perspectives, this pose is praised for a reason. You often see uttanasana as a part of vinyasa routines and it is the perfect pose in between surrendering to the ground and reaching your hands up towards the sky. If you're looking for a standard sunrise salutation flow (surya namaskar A) you should try my 10 MINUTE Midsummer Yoga 🌸
Checking your alignment:
A nice way to start this pose is standing in a mountain pose (tadasana) your feet planted on the ground. Begin by inhaling your arms up to the sky and exhale them down toward the ground. Do this slowly and roll you spine vertebra by vertebra.
Once you are in forward fold, relax your head, neck and shoulders. You can even shake them a little bit or move side to side by interlacing your hands to your elbows.
Keep your feet firmly and even on the ground. Your knees can be bent generously here. The goal is not to reach your hands to the ground and instead provide a space for release. Let them your hands stay where they are. You may feel stretch in your thighs and the back of your legs. Just breath through it. Ensure that your breath can always flow with ease.
Modification:
You can be creative with forward folds. Here I am literally sitting in a boat, trying to reap the benefits of a a seated forward fold without much space. For uttanasana, you can also sit with your legs straight in front of you, although it can feel quite intense or sit in a lotus pose like me and just stretch forward. Forward folds are often used in Yin Yoga practices because you can stay in the pose comfortably quite long. In fact, it takes some time for it to actually start to feel relaxing, once the initial stiffness in your legs begins to fade. Just follow the same alignment instructions for your head, neck and shoulders.
Eka Pada Rajakapotasana - Pigeon Pose
Pigeon pose is an intermediate or an advanced yoga pose, although I've seen beginner yogis to relax into a pigeon pose without any hesitation. It is a very soothing hip opener and stretches your gluteal muscles effectively. Rather nice sequence into pigeon pose can be found from early Spring video 15 MINUTE Grounding Yoga Class
Checking your alignment:
Perhaps the easiest way to fold into this pose is through a downward facing dog (Adho Mukha Svanasana). Start by opening either one of your legs up towards the sky (three-legged dog) and place it to the front into a low lunge. You can also start this pose from a simple table-top position but I find it easier to have more space and opening from the start.
Slowly move the foot that is at the front toward your opposite wrist and the knee toward the same elbow. So, if your left foot is at the front like in the picture, your left ankle should be facing your right wrist and left knee toward your right elbow. The left foot is flexed, this protects your knee. Your other leg is simply pointing straight back. Try and push your hips down toward the ground.
Relax your head, neck and shoulders. You can lean on your elbows. You can also stay on your fingertips, which means that your back stays straight and you're looking straight in front of you.
You may feel an intense stretch in your hips. Breath through it. It is normal that one of our sides is more flexible. Do not get frustrated and let the pose unfold naturally. Ensure that your breath can always flow with ease. Switch sides.
Modification:
If pigeon pose feels out of reach and creates too much discomfort, you can try a lizard pose (utthan pristhasana). The logic of the pose is the same but you're not having your hips on the ground. Your foot that is at the front is pointing either towards 11 o'clock or 1 o'clock depending on your side. Your weight is on your elbows. You are pushing your hips to the ground in the same way as in the pigeon. Relax your head, neck and shoulders. Repeat on the other side.
I hope these poses will be useful for your to feel more grounded. Please share below what routines and rituals bring you grounding. I look forward to seeing you on the mat.
I wish light in you day,
x Sara
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