5 Grounding Poses to Calm Your Mind and Relax Your Body

Everyone’s lives are pretty chaotic now. Whether you are juggling working while caring for your children, exploring a new career path, or navigating any of the other many challenges of surviving the COVID-19 pandemic, you have a lot to keep your mind spinning on over-drive. To bring some balance and relief into your day, try these 5 grounding poses to calm your mind and relax your body.


Grounding connects you back to the Earth. This centering practice is important for overall well-being as it provides a sense of calm and relaxation. The following poses can be used together in a sequence or on their own. Focusing on your breath, stay in each pose for as long as it feels good for your body and use props as needed. If you have any injuries, are pregnant or are experiencing pain, please consult with your healthcare provider.


Easy Pose (Sukhasana)

Sit comfortably in a seated position. You can place your hands on the top of your knees palms down, or place one hand on your heart. If needed, prop yourself up so that your hips are higher than your knees (you can use a block or fold a blanket or two). Lengthen your tail bone toward the ground, slide your shoulder blades back and down, aligning your head, neck and spine in one line. Soften your neck and hips, and close your eyes.

Child’s Pose (Balasana)

Kneel down on the ground. Sit on your heels, with your big toes touching. Spread your knees hips width apart and bow forward sliding your hands forward until your forehead is resting on the mat or a prop. Your torso should be resting between your thighs. Close your eyes and rest, breathing deeply.


Downward-Facing Dog (Adho Mukha Svanasana)

Start on your hands and knees, with your knees directly below your hips and your hands slightly in front of your shoulders. Pressing down through your palms, with your toes tucked under, lengthen your tailbone, and engage your lower belly, drawing the navel back towards the spine. Keeping your knees bent, lift your knees off the ground and reach your tailbone high towards the sky. Continue to keep your knees bent at first (and stay that way if it feels good). Roll your upper arms away from you and spiral the forearms inward. Slide your shoulder blades back and down as if you are squeezing an orange between them. Slowly reach your heels towards the ground, release your neck and soften your gaze.


Pigeon Pose (Eka Pada Rajakapotasana)

From downward facing dog, lift your right leg back towards the sky (keeping it at pelvis level) then bring your right knee down and forward towards your right wrist. Place your right outer shin and knee down on the ground, and slide your left leg down and back with the sole of your foot facing the sky. Keep hips facing forward. Stay upright with your palms on the ground, or bow forward sliding your hands forward until your head is resting on the ground. Switch sides by going back through down dog.

Reclined Bound Angle Pose (Supta Baddha Konasana)

From a seated position, lay all the way down on your back. Bend your knees outward and bring the soles of your feet to touch. Place your right hand on your heart and your left hand over your belly.

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