4 Grounding Movements to Keep You Calm and Present

Most of us spend a lot of time contemplating the finish line. Whenever that thing happens (more money, different apartment, better job), we’ll be happy. Or so goes the thinking that keeps us walking the treadmill toward the next thing we think will fulfill us. After that, we’ll figure out the whole “inner peace” thing. Then we’ll let ourselves rest.

The truth is, most moments in life aren’t defined by failure or success but simply by being. So when 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 prevails.

Yoga, by design, helps calm your mind and ground you in the present. Yet there are certain moves, according to Isa Brand, sound meditation and vinyasa yoga instructor at YogaRenew, that encourage you more than others to slow down and move intentionally.

4 Yoga Exercises to Keep You Calm and Grounded

The movements below encourage you to pay attention to how you feel while you’re practicing the poses AND moving between them. This is exactly the vibe you can take back with you when you step off the mat. Every moment counts.

1. Warrior 2 (Virabhadrasana II) Transition

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

How to:

1. From Downward-Facing Dog, lift your right leg, draw your knee toward your chest, and step your foot between your hands into High Lunge. Lower your back heel to the mat so the outer edge of your foot is parallel to the back edge of the mat. Reach your arms in a T shape in Warrior 2. Pause for 3 breaths.
2. Straighten your front leg, turn both feet parallel as you turn to face the long side of the mat,  and sweep your arms overhead. Take a breath here.
3. Turn your left foot toward the back of the mat and bend your leg, finding Warrior 2 on the opposite 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 Dog and repeat on the other side, drawing your left knee toward your chest.

2. Chair Pose (Utkatasana) Variation

Although you might feel a little wobbly moving in between these two active postures, the process of doing so anchors you in the present moment and, with practice, builds confidence and resilience.

How to:

1. Stand with your feet together or hip-width apart and your arms by your sides. Bend your knees, sink your hips back, and sweep your arms up into Chair Pose. Shift your weight into your heels and lift your chest. Breathe here.
2. Moving slowly, shift your weight into the balls of your feet, straighten your legs, lift your heels, and hinge forward from your hips. Pause for a breath.
3. Practice shifting gently between the two shapes a few times.

3. Seated Twist (Ardha Matsyendrasana)

Twisting is a significant action in yoga. While this Seated Twist helps release tension in your spine and lower back, it’s also thought to encourage a “wringing out” of mental stress to help you reset.

How to:

1. Sit tall with your left leg extended straight in front of you and your right foot crossed over your left thigh. Stay here or bend your bottom leg.
2. Inhale as you reach your arms overhead 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 a little taller; exhale as you gently lean into the twist. Pause for 5-8 breaths, 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 to:

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