Root down, rise up
In a society that often feels hurried and chaotic, it can be all too easy to feel untethered, as if we’re being pulled in multiple directions at once. There are some strategies, however, that we can implement both on and off the mat to enable us to feel more grounded and at ease.
Yoga teaches us that our strength and balance comes from our foundation, starting with a strong connection to the earth. So how can we create a sense of grounding in our yoga practice, which can also support us in our day to day lives?
Connection to the earth: Yin yoga offers us a beautiful opportunity to cultivate a sense of grounding: inviting us to slow down, connect deeply and root ourselves in the present moment. Yin is a practice of stillness and surrender, encouraging us to meet the earth with trust and intention. By focussing on grounding poses that encourage us to surrender to gravity, such as child’s pose, twisted roots and reclined butterfly, we are reminded that allowing the body to release into the mat can help us feel the supportive power of the earth beneath us.
Awareness of the breath: mindfully slowing our breathing down helps to connect us to our physical bodies and bring us into the present moment. In Yin yoga, the breath acts as an anchor, gently guiding us to stay rooted even as we explore discomfort or resistance.
Acceptance of stillness: this is where the challenge of Yin yoga lies for so many of us; in our discomfort surrounding stillness, free from distraction. Yin encourages us to embrace this stillness, creating space for deeper reflection. This practice of ‘being’ rather than ‘doing’ strengthens our mental and emotional foundation, helping us remain grounded in daily life.
If you’re unable to attend a Yin yoga practice in person, perhaps you’d like to try this grounding sequence at home. In each pose take a moment to feel your connection to the ground, noticing where your body meets the earth and allowing this awareness to bring you strength and stability.
Child’s pose: bring your big toes together and knees wide, draw your hips back towards your heels with arms outstretched to a comfortable degree. Rest your head to the ground or a support. Use a vertically placed bolster underneath your torso for a more restorative pose.
Butterfly: come to a seated position, bringing the soles of your feet together and allowing the knees to fall open like butterfly wings. Allow the torso to gently fold forward to an appropriate degree, feeling stimulation in the inner thighs and spine. Props can be used underneath the knees and sit bones, and a bolster can be used vertically or horizontally for additional support.
Sphinx/Seal: roll onto your front and prop yourself up on your forearms in Sphinx or press into the hands, raising the elbows off the ground, for Seal pose. Allow the legs and glutes to relax and feel rooted whilst the heart lifts towards the sky. Support can be placed under the forehead, hip bones/knees or underneath the armpits/arms.
Twisted roots: lie on your back and hug your knees in towards your chest, allowing them to gently fall to one side whilst extending the arms in a T-shape. Turn your head away from the direction of the knees if comfortable for the neck.
Savasana: spend the last few moments allowing your entire body to soak in the grounding energy of your practice. Grab anything you need to help you feel cosy and supported, come to lie on your mat with your arms resting beside your torso, maybe palms facing up, feet gently falling to the sides. You might like to close your eyes, allowing your bones to be heavy, your muscles soft, melting into the ground beneath you.
The timings in your practice are completely up to you…try not to be too prescriptive but guided by what you need in the moment.
We’ve explored how we can cultivate grounding in our Yin yoga practice…next time we will explore the ways that we can introduce more grounding into our lives off the mat.