4 Grounding Moves to Keep You Calm and Present

Most of us spend a lot of time thinking about the finish line. Whenever thing happens (more money, different apartment, better job), we will be happy. At least that’s true of the thinking that keeps us on the treadmill to the next thing we think will fulfill us. Then we’ll figure out the whole “inner peace” thing. Then we give ourselves some rest.

The truth is that most moments in life are not defined by failure or success, but simply by being. So as we navigate the messy middle by rushing from task to task without even taking a breath, it’s easy to see why burnout, fatigue, exhaustion, and just plain “I’m done” energy predominates.

Yoga, by its design, helps calm your mind and ground you in the present. Yet there are certain movements, according to Isa Merksound meditation and vinyasa yoga instructor at YogaRenewwho encourage you more than others to slow down and move deliberately.

4 yoga exercises to keep you calm and grounded

The movements below encourage you to pay attention to how you feel as you practice the poses AND move between them. This is exactly the atmosphere you can take back with you when you step off the mat. Every moment counts.

1. Warrior Transition 2 (Virabhadrasana II).

Moving between Warrior 2 on each side will improve your balance, coordination and focus. It also encourages you to be mindful when moving from one thing to another, rather than rushing.

How:

1. From Downward Facing Dog, lift your right leg, pull your knee toward your chest and step into the High Lunge with your foot between your hands. Lower your back heel onto the mat so that the outer edge of your foot is parallel to the back of the mat. Reach your arms into a T-shape in Warrior 2. Pause for 3 breaths.
2. Straighten your front leg, turn both feet parallel while facing the long side of the mat, and sweep your arms above your head. Take a breath here.
3. Turn your left foot toward the back of the mat and bend your leg, finding Warrior 2 on the other side. Pause for 3 breaths. Return to High Lunge and plant your hands on the mat on either side of your feet. Return to Downward Facing Dog and repeat on the other side, pulling your left knee toward your chest.

2. Chair pose variation (Utkatasana).

Although you may feel a little wobbly as you move between these two active poses, the process anchors you in the present moment and, through practice, builds confidence and resilience.

How:

1. Stand with your feet together or hip-width apart and your arms at your sides. Bend your knees, drop your hips back and sweep your arms up into chair pose. Shift your weight to your heels and lift your chest. Breathe here.
2. Moving slowly, shift your weight to the balls of your feet, straighten your legs, lift your heels and hinge forward from your hips. Pause for a moment to breathe.
3. Practice switching gently between the two shapes a few times.

3. Seated Twist (Ardha Matsyendrasana)

Twisting is an important action in yoga. While this Seated Twist helps release tension in your spine and lower back, it is also believed to promote a ‘wringing out’ of mental stress so you can reset.

How:

1. Sit upright with your left leg extended straight in front of you and your right foot crossed over your left thigh. Stay here or bend your lower leg.
2. Inhale as you extend your arms above your head and lengthen your spine. Exhale as you twist toward your right knee, hooking your left elbow outside your right thigh or pressing your hand or arm against your thigh in Seated Twist.
3. Inhale as you sit slightly taller; exhale as you gently lean into the twist. Pause for 5-8 breaths and then switch sides.

4. Bridge Pose (Setu Bandha Sarvangasana)

A heart-opening pose that supports posture, Bridge Pose is physically invigorating and strengthening from the outside in.

How:

1. Lie on your back with your knees bent and your feet hip-width apart. Walk with your heels a little closer to your hips.
2. With your arms at your sides, press your feet, arms and shoulders into the mat as you lift your hips into Bridge Pose. Keep your arms where they are or lace your fingers under your back and gently roll your shoulders under you. Relax the muscles in your jaw, face and neck.
3. Pause for 5-8 breaths and then slowly roll down.