15-Minute Grounding Yoga Practice

This is a short 15-minute yoga practice to guide you into finding your center, feeling more grounded, and connected to the place within you that never changes. We move through the tree pose as a symbolization of solid roots in the ground. Enjoy!

Transcript

Welcome to your 15 minute yoga practice to stay grounded and centered when things get a little intense or creepy.

We'll begin in Tadasana Mountain Pose,

Standing at the top of your mat.

Bring your feet hip distance apart,

Toes point forward.

Stack your shoulders over your hips,

Your hips over your heels.

And now,

From the center of your stomach,

Root down through your legs.

And from the center of your stomach,

Expand and extend up through the crown of your head like a tree.

Feel your feet on the ground.

Pinkies in,

Thumbs out,

Arms relaxed down by your side.

Lift your chest toward your chin,

Tuck your chin toward your chest,

Stand tall,

Close your eyes.

And even if it's super windy out one day,

Life is happening.

Everything you didn't expect to happen happened.

How do you keep your feet on the ground?

How do you stay centered and grounded when life happens?

There's a yoga term for this,

Lila.

Be ready for when shit hits the van.

This is you finding your feet on the ground right now as you center and connect to your breath.

Even as you're moving in today's practice,

Keep your awareness with your feet on the ground and allow everything else to move.

Bring your hands to your heart,

Palms together by your chin into your chest.

Come back into why do you practice yoga?

And then we'll flow.

Inhale,

Arms up,

Look up,

Reach for the ceiling,

Urdhva hastasana.

Exhale,

Forward fold,

Thighs back,

Chest forward.

Sprinkle your fingertips underneath of your shoulders in front of your toes.

Inhale,

Halfway lift,

Ardha uttanasana,

Hips in line with shoulders.

Exhale,

Place the palms underneath of your shoulders,

Step back,

High plank.

Spread your fingers wide,

Stack your shoulders over your wrists.

Press down through the balls of your feet,

Stack your heels over your toes.

Connect it to your hands and your feet as you hug in and hold.

Center,

Plank pose.

Always an option to drop the knees if you need to,

Otherwise hold here with me.

Bend your knees,

Glide your hips up and back,

Downward facing dog.

Double check the distance of your dog.

Inhale,

Ripple forward,

High plank.

Bend your knees,

Glide your hips up and back,

Adho mukha shvanasana.

Spread your fingers wide,

Press down through the knuckles and the tips of your fingers.

Press down through the balls of your feet as you extend your heels towards the earth.

Micro bend your knees here if you need to.

Always a slight bend in your knees,

But you can bend them a little bit more generously if need be.

Begin to hug your forearms in towards one another,

Like if you were hugging a tree,

Hug them in and then externally rotate,

Wrap your shoulders away from the ears and out to the sides of your body.

Notice if this brings you more length in the upper body,

In the neck especially.

Extend the top of your head towards your thumbs.

Now,

Begin to hug your shins in,

Hold them in tight.

As you turn your inner thighs towards one another,

Press your thighs back.

From your stomach,

Press through your arms and your legs.

Take up space.

Strong downward dog.

Inhale,

Look forward towards your thumbs.

Exhale,

Step your right foot in between your hands.

Press down through your right foot,

Lift up through your left heel.

Keep the heel lifted as you hug your legs towards the center.

Inhale,

Extend your arms up,

Full crescent lunge.

Breathe into your stomach.

This is your center for when life happens,

You're still here,

Grounded into that central purpose of you.

Extend down through your legs,

Stay grounded.

Reach up through your arms and expand even when it gets windy.

Crescent lunge.

Exhale,

Place your hands to the ground.

Inhale,

Look forward,

Step your left foot forward under the left hip.

Exhale,

Forward fold,

Uttanasana.

Root down through your legs,

Inhale,

Reach up towards the ceiling.

Stretch up,

Reach up,

Urdhva hastasana.

Exhale,

Hands down through heart center,

Palms stay connected,

Close your eyes.

Root to rise,

Inhale,

Arms reach out and up,

Look up.

Exhale,

Forward fold,

Plant your hands.

Inhale,

Halfway lift.

Exhale,

Step back,

High plank.

Hug to center.

Reach your head,

Your heart forward as you extend your legs and heels back.

Strong center.

Bend your knees,

Glide your hips up and back,

Downward facing dog.

Take up space as you stretch your mat apart with your hands and your feet.

Inhale,

Look forward.

Exhale,

Step forward,

Left foot between the hands,

Crescent lunge.

Inhale,

Reach your arms up as you settle in and breathe.

Exhale,

Lower your hands down.

Inhale,

Halfway lift as you step forward.

Exhale,

Forward fold.

Root down through your legs and inhale,

Reach your arms out and up.

Exhale,

Hands to heart.

Lower your arms down by your side.

Look forward at a point upon the earth that's not moving.

Press down through your right foot,

Kickstand your left heel to the inner right ankle.

Supported tree pose,

Stay here or lift your left foot up to press to the inner right thigh.

Press inner left foot to the right thigh.

Draw your left knee back.

And if you wish to go farther,

Lift your left foot up to the inside of your right thigh.

Left heel onto the right ankle,

Left foot to the inner right thigh or in the middle.

Left foot to the right calf.

Vrikshasana tree pose,

Arms reach out and up.

If you need help here with balance,

It's a windy day.

Things are a little bit shaken.

You can reach arms out to the sides to help you balance.

For more intensity,

Reach the arms up and you may even start to close your eyes.

How do you come back to yourself when everything seems to be falling apart?

What is your practice to find center?

Slowly release,

Tadasana Mountain Pose,

Arms down by your side,

Left foot to the floor.

Hands to your hip,

Kickstand your right heel.

Bring all the weight into the left foot.

You choose your variation of Vrikshasana tree pose.

Right foot to the ground,

Right heel to the left ankle or right foot to the inner calf or inner thigh.

Either way,

Press your foot into the thigh or calf.

Press the calf into the thigh or foot.

As you root down through your left foot,

Draw your right knee back,

Shine your hips forward and work to get your right knee in the same line as your hips.

Any variation with your arm.

I am grounded,

I am centered,

I am here.

I am grounded,

I am centered,

I am here.

I am grounded,

I am centered,

I am here.

Exhale,

Release Tadasana Mountain Pose.

Inhale reach your arms up,

Look up.

Exhale,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Place your hands to the ground,

Step back,

Downward facing dog.

Inhale,

Look forward.

Exhale,

Step your right foot forward between your hands.

Press down through your right foot,

Inhale,

Reach your arms up,

Full crescent lunge.

Exhale,

Hinge at your hips,

Keep your legs as they are.

Bring your upper body into a 45 degree angle,

Reach your fingertips back by your sides.

Your shoulders and your hips are in a diagonal line,

Arms down by your sides,

Thumbs down,

Thumbs are down,

Pinkies are up,

Palms mirror one another.

And now look down towards the ground,

Find a point that's not moving,

Stay connected to the right foot.

There's always a place in you that can keep your center.

Lean into the right foot,

Fly forward,

Warrior three.

You can place your hands underneath of your shoulders for support or keep your hands reaching back alongside of your hips.

Left leg is lifted,

Crown of your head reaching forward.

With your gaze down towards the ground,

Reach your arms out to the sides into the shape of a T.

Press down into your right foot as best as you can,

It might be a little tricky.

Stand up on your right leg,

Bring your left knee in towards your chest.

Half Tadasana pose,

Left knee is lifted in towards your heart as you stand on your right leg.

Open up into Vriksasana,

Tree pose,

Left foot to the floor.

Left foot to the inner thigh or the inner calf.

Find your variation,

Tree pose,

Second side.

Not an easy transition.

Sometimes the harder transitions through breakups,

A complete new career shift or the loss of a friend can shake us up.

Can your yoga practice be enough to connect to your breath,

To be in nature,

To remind you there's always a coming home back to your place to return to within you.

Tree pose release.

Inhale,

Reach your arms to the sky,

Exhale forward fold.

Inhale,

Halfway lift,

Exhale,

Step back plank.

Glide your knees almost to the ground and then hips up and back,

Downward dog.

Inhale,

Look forward,

Exhale,

Step your left foot forward in between your hands,

Root down through your legs,

Inhale,

Rise up full crescent lunge.

Stretch your arms back alongside your hips,

Palms mirror one another,

45 degree angle with your upper body.

Gaze to the ground for balance as you shift your weight into the left leg,

Fly,

Reach your heart forward,

Keep your right leg lifted parallel to the ground.

Look at that point not moving and press down into your left foot as you bring your right knee up into your chest.

You got this.

Half Tadasana,

Press down through your left foot,

Lift your right knee up and then open,

Vrikshasana,

Tree pose,

Second side.

Press your right foot to the inner calf or thigh.

If you need a little support,

Ball of the right foot to the ground,

Draw your right knee back.

From your stomach,

Press through the left leg and from your stomach extend through the crown of your head,

Variation of your arms that you choose.

Slowly release,

Tadasana,

Mountain pose.

Feel,

Feel your heart,

Your breath and your body.

Inhale,

Reach your arms up towards the sky.

Exhale,

Draw your hands to your heart,

Press through your palms and with your eyes closed,

Tuck your chin into your chest,

Bow in and just witness how you feel right now.

What's a coming home to you mantra to stay grounded and centered?

When Leela happens,

When life throws you a curve ball and the unexpected occurs,

What's your go to home to mantra?

Thank yourself for showing up to yourself,

For yourself and to this practice and as you're ready,

Release your arms down by your sides,

Open your eyes.

I'll meet you on the mat for your next practice.

Reviews

Wasn't able to keep up during Warrior 3 portion but overall the flow was fantastic! Great voice and calling out of postures. Great humor too 😉😉

Lovingly fierce
Strong and soothing voice
Great 15 min grounding flow