5 Grounding Yoga Poses to Connect Yourself to the Earth

These grounding poses boost balance and mind-body connection.

Young woman doing yoga outdoors.

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You can achieve a grounding effect within yourself by practicing yoga, which promotes physical, mental, and spiritual health. Following a series of grounding yoga poses creates space for healing on all levels by embracing that mind-body connection.

Through each movement and breath, you can silence the mind, drop into the body, connect with your roots and invite balance back into your life. Check out these five grounding yoga poses.

Easy pose - Sukhasana

What better way to begin a grounding yoga practice than Sukhasana, also known as easy pose? By physically lowering yourself down onto the ground, Pranayama explains that you connect with the earth beneath you and create space to become present with your breath.

While on your yoga mat, with your legs crossed and your spine elongated, you’re invited to embrace the beauty of silence as you enter a meditative state. The easy pose presents a grounding posture that encourages the dance between the breath and the body. When exploring the mind-body connection, you can allow the breath to guide you leading you to activate the parasympathetic nervous system to lower cortisol and reduce stress, according to a study published in Stress Health.

So take a moment to relax into this pose and focus on deep belly breathing to ground your mind and body as you enter a state of relaxation.

a yoga class in the easy pose.

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Mountain Pose -Tadasana

As the basis of all yoga practices, the mountain pose invites you to become centered as you move through your yoga flow, according to Tint Yoga. with your feet rooted deeply to the ground beneath, your body can naturally stand tall as your head holds high. Raise your arms up for a deep inhale before allowing them to drop down by each side, palms open. As you stand here, practice releasing any areas where you may be holding tension and allow yourself relax.

When you take the time to consciously ground, you are healing your body as this practice may decrease pain, change the number of circulating neutrophils and lymphocytes, and affect inflammation-related circulating chemical factors, according to a study published in  the Journal of Inflammation.

A woman performing the mountain yoga pose.

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Warrior II - Virabhadrasana II

The Warriors II pose strengthens, grounds, widens, and lengthens simultaneously, according to Yoga Journal. It is an excellent addition to any yoga practice.

To enter the Virabhadrasana II pose, step your left foot back with your left toes pointing toward the edge of the mat and your right foot forward with your  toes pointing forwards toward the top of the mat. As you draw your energy up from your feet through the center of your body, slowly sink into your  right leg and  settle into Warrior II with your  feet grounded onto your mat beneath you. Allow your arms to follow by reaching them up horizontally, aligned with your body and palms facing down. 

From this place, you can shut down your mind and embrace the stability of the ground beneath you.

The warrior II yoga pose.

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Upward Facing Dog - Urdhva Mukha Svanasana

The Upward Facing Dog can be highly beneficial for those who sit at a desk all day or inside an office as it invites you to come away from your daily posture and realign the body, according to Verywell Fit

You will  need to come fully down onto your mat for this pose. As you lay flat on your stomach, place your arms on either side of your chest and use your strength to lift the upper body slightly off the mat. As you push through your mat, you are grounding through each finger and opening up the heart center to ignite loving energy. You can stay here for a few breaths before gently lowering back down to your mat to rest and repeat as often as desired. 

The upward d=facing dog yoga pose.

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Pigeon Pose - Kapotasana

The Pigeon pose is not only grounding due to its physical benefits from connecting with the ground but also its emotional grounding aspects, according to The Studio website. This pose invites you to release anything  you are holding onto that no longer serves you as you release stagnant energy. 

To enter the poser, begin on all fours with your hands on the mat. From there, you can take your right knee to align with your wrist and have your left leg extended behind you. As you lift your upper body tall, your lower body stays connected with the mat so you use this for support.

A woman grounding herself with the pigeon pose.

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