Grounding Yoga Sequences for Anxiety Relief

1 February 2026

Anxiety – it’s that uninvited guest that barges in just when you're trying to relax. Your thoughts race, your heart pounds, and you feel like you’re not quite tethered to the Earth. Sound familiar? If so, let me introduce you to something that might just change your life (or at least your day): grounding yoga sequences for anxiety relief.

Now, I’m not saying yoga will magically erase all your worries, but what if I told you that spending just 15–30 minutes a day moving through mindful, grounding poses could help you feel calmer, more present, and in control? Let’s dive into how and why it works—and how you can start today.

What Does “Grounding” Even Mean?

Before we get twisty on the mat, let’s talk about what grounding is.

Ever felt like you’re floating in your own head, overwhelmed with thoughts, not quite in the moment? That’s where grounding steps in. It’s the practice of reconnecting with the here and now, dropping anchor in your body, and feeling the support of the Earth beneath you—literally and metaphorically.

The body likes to feel connected. Yoga, especially grounding sequences, works through slow, deliberate movements and breathwork to bring us back into our bodies and out of our anxious minds.

Why Yoga Works Wonders For Anxiety

You probably know already that yoga is a go-to for stress relief. But grounding yoga? This stuff is next level. Here's why:

- It slows down your nervous system.
- Encourages deep, intentional breathing (which signals safety to your brain).
- Builds awareness of physical sensations, pulling attention away from spiraling thoughts.
- Promotes the release of endorphins, your body’s natural feel-good chemicals.
- Enhances mindfulness, which is proven to reduce symptoms of anxiety.

Now let’s be clear: anxiety is complex, and yoga isn’t a one-size-fits-all fix. But it can absolutely be a super supportive tool in your toolbox.

Setting the Vibe: Prepare Your Space

Before you roll out your mat, set the scene. Creating a calming environment can really amplify the effects of your practice.

- Light a candle or use soft lighting – Harsh lights? Nope. Soften the vibe.
- Play some soothing music – Instrumentals, nature sounds, or silence. Whatever helps you drop into the moment.
- Essential oils – Lavender, vetiver, or frankincense are grounding faves.
- Minimize distractions – Turn off notifications. Let this be your moment.

Remember, carving out space for yourself is a form of self-love.

The Grounding Yoga Sequence for Anxiety Relief

Ready to move? Here’s a full-body sequence focused on bringing you back to Earth—calm, centered, and grounded.

1. Easy Seated Pose (Sukhasana) with Deep Belly Breathing

Start seated, cross-legged on your mat.

✅ Close your eyes
✅ Place your hands on your belly
✅ Inhale through your nose for 4 counts
✅ Exhale slowly for 6 counts
✅ Repeat for 2–3 minutes

👉 Tip: Imagine roots growing from your sit bones into the Earth. Stability starts here.

2. Child’s Pose (Balasana)

This is a grounding classic.

✅ Kneel on the mat, big toes touching, knees wide
✅ Fold forward, rest your forehead down
✅ Arms stretch forward or rest beside your body
✅ Breathe into your back ribs

This pose helps turn off "fight or flight" mode and activates the parasympathetic nervous system—aka your rest and digest mode.

3. Cat-Cow Flow (Marjaryasana-Bitilasana)

Let’s invite some gentle movement.

✅ Come to all fours
✅ Inhale: drop the belly, lift the chest (Cow)
✅ Exhale: round the spine, tuck the chin (Cat)
✅ Move with your breath for 5–10 rounds

These gentle spinal waves help release tension and bring focus to your breath.

4. Downward Dog (Adho Mukha Svanasana)

Find stillness in the chaos.

✅ From all fours, lift your hips back and up
✅ Ground your palms and your feet
✅ Let your head hang
✅ Breathe deeply

This inversion can feel powerful but also very centering once you settle into it.

5. Standing Forward Fold (Uttanasana)

Time to let it go.

✅ From Down Dog, walk your feet forward
✅ Bring feet hip-width apart
✅ Fold forward, letting the crown of your head hang
✅ Bend your knees if needed
✅ Hold elbows if you like

This pose encourages surrender, and physically rooting your feet gives you that anchored feeling.

6. Mountain Pose (Tadasana)

Simple. Strong. Steady.

✅ Stand tall, feet firmly planted
✅ Hands can rest by your sides or in prayer
✅ Close your eyes
✅ Feel the Earth below you

It’s like a standing meditation—super grounding and surprisingly powerful.

7. Tree Pose (Vrksasana)

Balance brings focus.

✅ Shift weight onto your left foot
✅ Place the sole of your right foot on your calf or inner thigh (not the knee)
✅ Hands can be in prayer or lifted overhead
✅ Breathe and hold

You’ll feel both strong and calm, like a tree deeply rooted but swaying gently with the breeze.

8. Garland Pose (Malasana)

This deep squat is grounding AF.

✅ Take feet slightly wider than hips
✅ Squat down, bring palms together in prayer
✅ Elbows gently press into knees
✅ Lengthen your spine

This pose not only challenges your balance and strength—it gets you in touch with your hips, a common storehouse for emotional tension.

9. Seated Forward Fold (Paschimottanasana)

Let’s cool things down.

✅ Sit with legs extended
✅ Inhale: reach arms up
✅ Exhale: hinge at hips to fold forward
✅ Rest hands wherever they land

This introspective pose encourages a sense of calm and inward reflection.

10. Legs-Up-The-Wall (Viparita Karani)

Your nervous system’s best friend.

✅ Lie down with your legs vertical against a wall
✅ Scoot your hips as close as comfortably possible
✅ Arms relax by your side
✅ Breathe here for 5–10 minutes

This gentle inversion invites stillness and allows your blood and energy to flow in new, calming ways.

11. Savasana (Corpse Pose)

Never skip this one.

✅ Lie flat on your back
✅ Palms face up, arms slightly away from your sides
✅ Legs comfortably apart
✅ Close your eyes
✅ Just be

Let your whole body melt into the mat. Feel the support of the ground. Feel safe. You’re anchored.

Bonus Tip: Pair Yoga with Breathwork

Your breath is like a remote control for your mood. Try this grounding breathing technique:

4-7-8 Breathing

- Inhale through your nose for 4 seconds
- Hold the breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
- Repeat for 4 rounds

Use it before, during, or after your yoga flow to deepen the calming effect.

When to Practice Grounding Yoga

The beauty of this sequence? You can do it any time. But here are some sweet spots:

- First thing in the morning – Start your day on calm footing.
- Mid-day meltdown? – Step away from chaos and reset.
- Before bed – Calm your nervous system for a better night's sleep.
- During anxiety spikes – Get out of your head and into your body.

Remember, consistency is key. Even if it’s five minutes a day, that adds up to big changes over time.

Real Talk: What If I Don’t Feel Calmer Right Away?

Totally normal. Some days, anxiety is loud. Be patient with yourself. Grounding yoga isn’t a magic fix, it’s a practice. Think of it like watering a plant—you won’t see the flower bloom on day one, but give yourself time, and growth is inevitable.

Also, every person’s experience is unique. Some poses might stir up emotions, while others bring deep calm. Listen to your body. Honor what it needs.

Final Thoughts

Grounding yoga sequences for anxiety relief offer a simple, body-centered way to soothe the storm inside. No fancy gear or perfect flexibility required. Just you, your breath, and a willingness to show up for yourself.

So next time anxiety starts to bubble up, pause. Step onto your mat. And let gravity do some of the healing. You’re not alone, and you don’t have to muscle through it. One grounded breath at a time—you've got this.