Sometimes we all lose our sense of focus and have too many running thoughts in our heads. It becomes difficult to make choices for the simplest things and we do not stick to our choices when we’ve made them. Generally, when we’re not grounded, we start feeling spacey in our heads, without a drive, a focused mind and spirit. The practice of Yoga when deepened affects not only the body but also, brings benefits to the mind, helping us to stay focus and grounded.

What about the sense of feeling grounded physically? Have you ever wondered how some yogis can transition from one asana to the next without being shaky or tripping? These yogis hold an asana or move from one to another with stability and ease. This is one of the physical grounding aspects in Yoga practice. This is the foundation of practicing asanas, with each inhalation and exhalation, we ground our feet down, feeling rooted from the ground to the rest of our body parts.

With the practice of these asanas, it can help you to stay grounded physically and mentally.

♥ Mountain Pose

In the mountain pose, stand with your feet hip-distance apart and your arms at your sides, both legs straight, lengthen the spine and open your chest. Balance the weight of the entire body evenly on the right and left foot. Press the 4 corners of the foot firmly into the ground. Imagine standing on sand, the imprints of your feet should be equally deep and sunken into the sand. Feel the connection of the ground to your body, imagine roots sprouting from your feet and into the ground, this allows for a strong standing posture.

♥ Standing Half Forward Fold

From the mountain pose, inhale to lift your arms up reaching up to the sky and exhale to swan dive palms on the ground. With each exhalation, bring your forehead closer to the knees or shin. Take several deep breaths and feel the balls of your feet firmly into the ground. Balance the body weight onto the balls and heels of your feet. Feel the weight of the entire body sink into the ground via your feet.

♥ Triangle Pose

Standing in Mountain Pose at the front of the mat, take a big step back (approximately 3 feet) with your right foot, turning your foot towards the right side while keeping your left toes pointing forward in 90 degrees. Your two hip points are now facing the side of the mat. To balance and ground yourself to a steady stance, shift the weight of the body equally on to both feet. As you inhale, lift both arms parallel to the ground, palms facing the ground.  Exhale as you begin to hinge at your hip towards your left leg, reaching the right palm towards the right side. Continue to reach out through the top of the head, keeping the spine long, and both sides of the torso of equal length. Lift your knee cap on your front thigh, contracting the quadriceps to support your knee. Allow your left hand to drop towards on your thigh, shin or beside your foot (beginners to advanced). Your right arm will float up towards the sky, keeping the arms in a “T”. Tuck your chin in slightly and turn your gaze up towards your right hand. Keep your connection with the earth, especially grounding with the outside of your back foot, and all four corners of your front foot. Breathe comfortably as you hold the position. To release from the pose, on an exhale look down towards your left foot, draw your low belly in, root down through the feet, and inhale as you rise up. Turn and step back to the top of the mat and repeat on the opposite side.

In the triangle pose, we practice truthfulness by not over-stretching to the point that our body rejects. If the hips collapse towards the ground, it is a sign that we’re over-stretching and not focusing on the correct key stretching points of the triangle pose. Practice truthfulness as we stay down to earth emotionally and physically.

♥ Warrior 2

Begin in Mountain Pose, exhale as you step your feet wide apart, about 4 to 5 feet. Ensure that your heels are aligned with each other. Turn your right foot out so your toes are pointing to the top of the mat. Left foot slightly inwards, back toes should be at a slight 45-degree angle.

Lift through the arches of your feet, while rooting down through your ankles. Inhale to raise your arms to the side to shoulder height, parallel to the ground. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.

On an exhalation, bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor. Widen your stance as needed to make sure that your knee does not move forward past your ankle. Press down through the outer edge of your back foot, and keep your back leg straight. Turn your gaze out across the tip of your right middle finger.

To release, inhale as you press down through your back foot and straighten your front leg. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.

In warrior 2, we learn how to deepen our concentration while rooting ourselves into the ground and gazing over the fingers. Holding on to the pose for several deep breaths train our determination. Over time, we will build a feeling of inner strength and power by being down to earth.

Many times when I feel like I’m being out of control and thrown into nothingness, taking time to breathe into asanas bring my consciousness back. From the meditative movement from one asana to the next regains my sense of grounding. At the end of my practice, I leave my mat ready to start my brand new day.

Namaste,

Celestine Lau