Health & Well-Being

Yoga Poses to Help You Feel Grounded in Uneasy Times

The year 2020 continues to challenge us — and not just in the physical ways we live, work, or learn. You may also experience issues in relationships, uneasiness about the future, or feelings of being out-of-sorts and off-center. Meditation, prayer, and sharing with a trusted friend or counselor are excellent ways to cope. Yoga poses that reinforce feelings of “groundedness” can also be emotionally healing. These three poses can help you feel calm, grounded and confident.

Hold each pose for at least 5-10 slow, deep breaths.

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Mountain Pose

Stand with your feet together or slightly apart, arms soft at your side. Gently draw your shoulders away from your ears, keeping your chest open and lifted, and your belly taut. Subtly lift the crown of your head to the sky. Bring awareness to the bottoms of your feet and explore your connection to the earth, your “rootedness” into something much larger than yourself. Repeat affirmations that help you to feel the qualities of a mountain, such as:

  • I am tall and majestic.
  • My roots are deep; I am immovable.
  • I weather everything.

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Warrior II Pose

Begin in Mountain Pose. Step your feet wide apart. Turn one foot out 90 degrees. Pivot your back foot inward slightly. Raise your arms parallel to the floor, palms down. Lift your chest.

Keeping your back foot grounded into the earth, bend your front knee, aligning it over the ankle of the front foot. Avoid leaning forward; keep your shoulders directly above your hips. Draw your belly inward. To release, straighten your front leg, bring your arms to your side, pivot the feet in the opposite direction and repeat on the other side.

Use words that affirm your strength and courage, such as:

  • I am fearless and confident.
  • I rise to the challenge.

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Child’s Pose

Come to the floor on your hands and knees. Separate your knees wider than your hips, and bring your big toes together. Gently drop your torso into the space between your knees, using a pillow to support your head if necessary. Stretch your arms out front. Bring your hips down toward your heels. Release your head to the floor, supported by a pillow if necessary. If your knees are not flexible, just keep your hips up and bring your head and chest down. Repeat affirmations that help you feel safe, such as:

  • My heart and mind are safe.
  • My heart is grounded in Divine love.

Janet Hennard, E-RYT500/C-IAYT

Janet Hennard is a registered yoga teacher (E-RYT500) and certified yoga therapist (C-IAYT), who teaches classes in Dallas, Richardson and Garland. She also offers private yoga classes for special needs including those with osteoporosis, joint restrictions, fibromyalgia, anxiety, depression, epilepsy, and MS. Contact her at or

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