Yoga Poses for Grounding – KISS – Keep It Simple Series #5


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Grounding Yoga Poses:  Here is not only a KISS – Keep It Simple Series post on Grounding Yoga Poses : I thought I would put together a little sequence for you.


If you are in any doubt about your health, please discuss with your doctor or alternative health practitioner before practicing yoga.


I have put these yoga postures (asanas) together in a fairly straightforward sequence;   Make sure that you go through the instructions via the links provided to check you have the correct alignment.  Also check out the contra-indications.  

Take the practice at a slow and gentle pace.  Be present throughout the practice.  Presence is key to grounding.

Keep your awareness on your breath.

It’s good to have an intention for your practice.  In this class, gift yourself the intention for being grounded and achieving groundedness throughout the practice and afterwards.


When not grounded – the soul or spirit is somewhere else.


Being grounded is all about our foundation.  What do you stand on?  How solid do you feel?  How comfortable?  To be grounded is such an important part of strengthening and being kind to yourself and brings about nourishment to your first chakra.  Hence why I have put together this sequence as a gentle and nurturing sequence.

There are many more grounding yoga postures that could be added to this sequence – for now though lets just keep it simple!  

Contact me directly, if you would like to experience a longer, more thorough practice and we can work together 1:1.


The whole practice takes approximately 20 minutes.


  1. First of all, sit in easy cross-leg pose and connect to your breath:  Start to steady your breathing. Breathe in and out through your nose.   Take 3 or 4 breaths.   Then start to make your inhalation and exhalation the same length.  Take 10 deep inhalations and exhalations like this.    You can also start to connect to your Ujjayi breath if you are used to doing this. Take 4-5 Ujjayi breaths here.

  2. Next move onto your hands and knees.  Have your hands directly under your shoulders and your knees directly under your hips.  Prepare for Marjaryasana or Cat/cow pose. Repeat this simple vinyassa (movement connected to breath) 10 times; synchronizing your breath with your movement.  When you are at the end of the movement you come to the end of the exhalation and when you are at the beginning of the movement, you are at the very start of the inhalation.

  3. Then come to stillness in table top position; from this place,  walk your legs back one at a time until you are in plank pose, take 3-5 breaths there. Then walk your hands back towards your feet; come to Uttansana (standing forward bend); This asana helps soothe the mind (from the monkey mind it so often is) so it’s therefore great for de-stressing! Take 5 breaths here.

  4. From here, come to standing.  Roll up slowly, vertebra by vertebra with your head coming up last.  Stand tall in mountain pose with your feet rooted into the ground.  Spread your toes.  Breathe.  Take 10 deep breaths here.

  5. Now move into Utkatassana (Chair pose).  Chair pose can be tricky to get right.  But incredibly grounding.  Be sure to check out these instructions.  Take 5 breaths, relax then repeat x2; so that you do the pose 3 times in total.

  6. Tree pose (Vrkrasana) would follow nicely here.  Tree develops your balance as well as poise and concentration.  Here is a useful article that not only shows you how to do tree pose, plus contra-indications etc., but also provides demonstrations for beginners and shows you how to practice against a wall if you are concerned about your balance.  Take 5-10 breaths each side.  Remember that your foot should be either above or below the knee joint but not on the knee joint itself.

  7. Next, come to Virabadrhasana II – (Fierce Warrior). This asana, (Warrior II) opens the  hips and builds strength.  Take 5 breaths to the right side and then turn your feet in the opposite direction (left side) and repeat; repeat both sides x2.

  8. Follow Warrior II with:  Side angle pose or extended Side Angle pose:  Uttitah Parsvakonasana .  Turn your feet in the opposite direction (to the right).  Take 5 breaths each side – and repeat twice both sides.

  9. Now come back to the floor.  Lie on your back and prepare for supine Baddha Konasana.  Place your feet in Baddha Konasana (soles of the feet touching each other, knees bent, hips open to the sides.   See the pose instructions here.  Place your right hand on your heart and your left hand on your belly.  Take a couple of deep breaths here.  Take a moment.  Feel the ground beneath you.  Realize you have all the support you need from the Earth. Tune into your heart and maybe take a moment to ask your heart how it feels.  Tune into how your physical body feels in this moment. You can lay here for 5-10 breaths.

  10. Then bend your knees so that your feet are flat on the floor and your knees are upright.  Take an inhalation and exhalation.

  11. Next, prepare for Setu Bhandasana. This asana (Bridge) lifts the spirit with the heart, stabilizes the core and grounds the feet.  Can be a relaxing pose but can also be used to fire yourself up. Ensure knees are hip width apart and pointing directly ahead.  Take 5 breaths once up in the full position. Repeat x3.

  12. Next come to sitting and prepare to fold forward into seated forward bend. I have always found Patchimotanasana incredibly grounding.

  13. Next prepare for happy baby.  Ananda Balasana.  This pose always makes people smile!  Take 5 breaths here.

  14. Lie on your back and hug your knees to your chest and rock from side to side gently.

  15. Finally, from happy baby, lengthen your right leg, followed by your left and allow your legs to lie along the floor, 2-3 feet apart.  Place your arms, palms face up at a 45 degree angle away from your body and prepare for relaxation.  Savasana (Corpse pose).  Relax totally, giving way to the floor.  Nothing to think about.

  16. After relaxation, you might like to sit and meditate in easy cross leg pose.


Below is a playlist I put together to go along with this ‘Yoga Poses for Grounding’ Sequence……because I love ya!  Enjoy!




This is the 5th of a 5-part ‘Keep It Simple Series’;  Where I write about topics that uplift, inspire and support you in your ‘inner-game ‘.  Always keeping it simple.  Check out the other posts in the series:  



KISS – KEEP IT SIMPLE SERIES #1 – Self-Nurture – Quick & Simple Tips Whilst Dealing with Stress

KISS – KEEP IT SIMPLE SERIES #2 – Grounding & How to Get Grounded Quick

KISS – KEEP IT SIMPLE SERIES #3 – Practicing Presence

KISS – KEEP IT SIMPLE SERIES #4 – What’s Great About Gratitude?




Image courtessy of Claudia Borgatti



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Comments (2)

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    Jacqueline Conroy


    Beautiful Rosemarie – thank you for this amazing KISS grounding yoga.


    • Avatar



      Thanks Jaqueline: really glad you like it. Great for when you need a bit of TLS and self nurture


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