Yoga Poses For Grounding + Yoga Flow Sequence

Yoga Poses For Grounding (plus a free Grounded Yoga Flow Sequence)

If you want to feel more grounded – more mentally & emotionally stable, less nervous & stressed – these yoga poses for grounding can help!

I talk a lot about grounding here on my blog. And it’s the basis of Plant Your Root, the book I’m currently working on, as well. I’m pretty passionate about this topic, because I believe there’s a profound need for more grounding in our world today. For many people, persistent anxiety, fear, and high stress present an enduring, life-draining struggle. At the same time, lowered self-esteem and/or a lack of genuine social connection have left many feeling unsteady and under-supported.

Getting to the root of these complex issues would require much more than one blog post can cover. But if you want to feel more grounded, identifying and practicing effective grounding techniques is a great place to start. That’s why today I’m sharing these yoga poses for grounding. And even better, a yoga flow sequence designed to super-charge your sense of being well-grounded. Body-based practices such as these offer one of the most powerful ways we can quickly feel more grounded.

Exercise & Yoga Helps You Feel Grounded

The truth is, any exercise can help you feel more grounded. Instead of being stuck in your head – where your worries and other stressful thoughts run wild – physical activity helps you connect to the solid ground of your body and the present moment. And it burns up unsettled energy you may have floating through your system, which can make you feel nervous or otherwise agitated.

But yoga is especially effective. Combined with steady breathing and an inward focus, yoga helps you calm and stabilize yourself. It intensifies body awareness, so you can feel your inner strength. With careful, intentional movement, you gain a sense of having control over what matters most when it comes to grounding – your inner state.

The yoga poses I’m sharing today support this aim in powerful ways. You don’t have to do all of them. In fact, if you’re short on time, working with even just a few can produce a noticeable effect. Use any combination you like, and if you want, simply add them to your already established practice. But if you want a whole practice specifically designed to leave you feeling super-grounded, try the Grounded Yoga Flow Sequence I’ve shared at the end of this post.

What Makes These Yoga Poses Grounding?

As I already mentioned, all exercise can be grounding. Likewise, all yoga poses have an intrinsically grounding quality to them. However, some yoga poses are more directly and more powerfully effective. That’s because they focus on the lower body and core, giving us a sense of having a strong foundation in our body. They may open and release the hips, where we store fight-or-flight response residuals. And they activate and bring balance to the lower three chakras, which together, influence our sense of personal safety, security, autonomy and empowerment.

Additionally, many yoga poses for grounding keep us more connected to the ground. This helps us feel the earth supporting us from below and allows us to benefit from its naturally grounding energy. This effect can be amplified by practicing outside on a natural surface, barefoot and without a mat. Doing this turns your practice into a form of earthing, which has many amazing benefits, one of which is helping us feel more grounded.

Some of the poses also hold metaphorical meaning that can be contemplated as we practice them. When we focus on consciously embodying the qualities these poses represent, it shifts our internal state.

For example, tree pose offers a powerful symbol for grounding. Trees have roots extending deep into the earth that sustain them and keep them well-established, no matter how the winds may blow. They also have a strong core to keep them upright and stable, as they reach outward and upward to their fullest potential. When we find and maintain our balance in tree pose, we can connect to our own sense of having deep roots that sustain us. And we can appreciate the inner strength that emanates from our core, stabilizing us even in the midst of movement and change.

As another example, warrior pose calls to mind our inner fighter. It can remind us of our personal power and our ability to fend for our survival against any odds. Mountain pose helps us feel the mass of our body – firm and unwavering in our right to exist and be seen, just as we are. Child pose can remind us we have the capacity to comfort our self with gentleness and compassion whenever we need it.

Get The Most From Your Yoga Poses For Grounding

Beyond the physical expression of these yoga poses for grounding, incorporating breathwork and an inward focus is also important. Breathing deeply and steadily as you practice flushes your system with fresh oxygen and calms your body and mind. To do this, focus on drawing breath in from your diaphragm (instead of your chest), as well as on fully expelling it, by contracting your diaphragm at the end of your exhale. Diaphragmatic breathing stimulates your vagus nerve, activating your nervous system’s calming response.

Additionally, turning awareness deeply inward – as you notice the sensations of your body and your breath – helps you stay anchored in the present moment. Which means, you’re not self-defeating your practice by dwelling on your worries, to-do lists, or other stressors. This is mindfulness. It’s an incredibly effective way to ground and reduce anxiety, stress, and other mental disturbances.

Yoga Poses For Grounding

Bound angle is a powerful yoga pose for grounding.

The yoga poses for grounding listed below – as well as in my yoga flow sequence – are suitable for all levels of yoga experience, including beginners. However, please be sure to check with your healthcare provider(s) before introducing something new, especially if you have an injury or medical condition that limits your physical activity. And please, always listen to your body. If something doesn’t feel right, move on to a different posture that does.

Floor Poses


My Grounded Yoga Flow Sequence

This yoga sequence combines all the yoga poses for grounding in a flow designed to steady your nerves and connect you to your strong foundation. It’s perfect to use after a busy, stressful day to bring you back to your calm center. Or, when you’re feeling nervous, anxious, or otherwise destabilized. It also serves as a great way to find your inner strength and courage before doing something that stretches you out of your comfort zone. And of course, it can be used anytime to simply maintain a more grounded lifestyle.

To start, take a seat on the floor in easy pose, and connect with your breath and your body for a few moments. Notice the sensations of your breath expanding and collapsing in your body, as well as how your body’s feeling overall. Establish a deep, steady, diaphragmatic breath before moving on to your warm-up.


  • Inhale, seated twist to your left. Exhale, twist to your right. (5x)
  • Inhale, seated side bend to your left. Exhale, side bend to your right. (5x)
  • Inhale to Cow, Exhale to Cat (5x)

Floor Poses

  • Seated Bound Angle (5 breaths)
  • Garland (5 breaths)
  • Plank > 8-Limbed Pose or Chaturanga > Upward Dog > Downward Dog (5 breaths)
  • Inhale to 1-Legged Downward Dog, Exhale to Plank, bringing knee to chest (Right side, repeat 5x)
  • Pigeon (Right side, 5 breaths)
  • Plank > 8-Limbed Pose or Chaturanga > Upward Dog > Downward Dog (5 breaths)
  • Inhale to1-Legged Downward Dog, Exhale to Plank, bringing knee to chest (Left side, repeat 5x)
  • Pigeon (Left side, 5 breaths)
  • Plank > 8-Limbed Pose or Chaturanga > Upward Dog > Downward Dog (5 breaths)

Standing Poses

  • Step to front of mat
  • Standing Forward Bend (5 breaths)
  • Mountain (5 breaths)
  • Goddess (5 breaths)
  • Wide-Legged Forward Bend (5 breaths)
  • Return to Mountain
  • Warrior 1 (Right side, 5 breaths)
  • Warrior 2 (Right side, 5 breaths
  • Inhale Reverse Warrior, Exhale Extended Side Angle (Right side, Repeat 5x)
  • Triangle (Right side, 5 breaths)
  • Revolved Triangle (Right side, 5 breaths)
  • Plank > 8-Limbed Pose or Chaturanga > Upward Dog > Downward Dog (5 breaths)
  • Step to front of mat
  • Chair (5 breaths)
  • Return to Mountain
  • Repeat Warrior 1 through Revolved Triangle on left side
  • Plank > 8-Limbed Pose or Chaturanga > Upward Dog > Downward Dog (5 breaths)
  • Step to front of mat
  • Tree (5 breaths on each side)
  • Inhale upward salute, Exhale fold forward
  • Plank (5 breaths)
  • Lower to floor

Closing Floor Poses

  • Cobra (5 breaths)
  • Child (5 breaths)
  • Seated Forward Bend (5 breaths, Deepen & hold 5 breaths more)
  • Wide Angle Seated Forward Bend
  • Half Lord of the Fishes (5 breaths each side)
  • Boat (3-5x, 5 breaths each)
  • Knees to Chest (5 breaths)
  • Bridge (5 breaths)
  • Happy Baby (5x)
  • Savasana (Hold as long as you like)

Closing Thoughts…

In today’s stressful world, we can all use some grounding now and then. There’s so much that lies beyond our control. And we’re frequently faced with unsettling uncertainty – not only in our personal lives, but in the larger and more tumultuous arena of world affairs.

Knowing how to ground ourselves means we don’t have to stew in our worries, or let the buzz of nervous energy destabilize us. We can turn inward to connect with our inner strength and establish the foundation for peace within our own body-mind-spirit system.

May you be well-grounded and at peace. Namaste.

P.S. If you love this yoga sequence, check out my All-Time Favorite Gentle Flow Yoga Sequence. This is a perfectly balanced yoga practice I’ve been using for many years. I’ve never tired from it, because it never fails to leave my whole body-mind-spirit system feeling exquisitely aligned. Or, better yet… join my online yoga studio, where you’ll find classes specifically designed to help you feel more grounded, plus so much more!

Join my Online Yoga Studio!

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Author: Rose Hahn

Rose Hahn's passion for inspiring intentional wellness has evolved over the past 20 years from a personal practice, to working as a yoga teacher and yoga therapist, to founding the first neuroscience and mindfulness-based addiction treatment center in Texas with her husband. Currently, her energy is focused on her wellness blog, an upcoming book, and her yoga/music/arts event production company.

3 thoughts

  1. I can’t wait to read your book. Do you have a projected release date? Thanks for this great article on grounding. It’s so necessary nowdays.

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