GROUNDING POSES FOR ANXIETY & TRAUMA
These are the postures we will practice most regularly in a Yoga for Anxiety & Trauma class. They will help you ground yourself, balance your nervous system during hypo-hyper arousal (homeostasis). Any time you feel agitated, frustrated, overwhelmed or like you are zoning out, during our practice or in “real life”, use the pose that feels the most supportive for you in that moment.
MOUNTAIN POSE
MOUNTAIN
CATEGORY - Grounding Pose
LEVEL - Beginner
CORE QUALITIES - Stability (connected to Earth’s energy), Space and Openness, Equanimity
MODIFICATIONS - This can be practiced in a chair for people with limited mobility or dizziness
CHILD’S POSE
CHILD’S POSE
CATEGORY - Grounding Pose
LEVEL - Beginner
CORE QUALITIES - Nourishment, rooting down, inward energy
MODIFICATIONS -
Place a blanket under knees if they are tender.
Roll-up a washcloth and tuck behind the knees if knees are sore.
Roll a blanket and place under front of ankles - this is especially helpful for foot cramps
Seated in a chair hugging a pillow
Crocodile
CROCODILE
CATEGORY - Grounding Pose
LEVEL - Beginner
CORE QUALITIES - Grounding, calming, inward reflection
MODIFICATIONS -
Use a blanket under your forehead and place arms at your sides.
CHAIR POSE
CATEGORY - Grounding Pose
LEVEL - Beginner / 1
CORE QUALITIES - Grounded strength, personal power, vitality
MODIFICATIONS -
Lean against the wall for support.
Sit in a chair to further reduce strain on quadriceps.
Rest hands at the heart in Anjali mudra.
Forward Fold
FORWARD FOLD
CATEGORY - Grounding Pose
LEVEL - Beginner
CORE QUALITIES - Grounding, calming, honouring self
MODIFICATIONS -
Bend knees as much as needed to reduce strain on the back of the legs - keep hips lined up above ankles.
If hands don’t touch the ground hold a block to bring the floor closer.
Hold elbows and dangle if it feels supportive.
Tulya Balance
TULYA BALANCE
CATEGORY - Grounding Pose
LEVEL - Beginner
CORE QUALITIES - Grounding, calming, self-soothing
MODIFICATIONS -
Keep toe down instead of lifting it off the ground.
Eagle
EAGLE
CATEGORY - Grounding Pose
LEVEL - 1/2
CORE QUALITIES - Grounded, strength, focused awareness
MODIFICATIONS -
Practice against the wall for support with balance (shown). Alternatively stand away from the wall and have the toe from the upper leg on the ground for balance.
Use Garuda Mudra (shown) or bring hands to shoulders.
Advanced option - hook the top foot behind the calf of the standing foot only.
SEATED FORWARD FOLD
SEATED FORWARD FOLD
CATEGORY - Grounding Pose
LEVEL - All levels
CORE QUALITIES - Grounding, Calming, Lightness & Ease, Opening the Subconscious Mind
MODIFICATIONS -
Sit in a chair with a counter or second chair to rest arms on.
Sit on a blanket and/or place a rolled blanket under your knees if you have tight hamstrings
Use a block under your head instead of chair if you are flexible enough to hold it without strain.