Grounding Yoga Poses For Anxiety Relief in Pregnancy

Daniela Knaan
UX/UI Designer at - Adobe

Pregnancy is a time of uncertainty when many unknown things happen, and we discover new feelings, hopes, and fears. Going into motherhood, especially if it is for the first time, is new, and it may bring feelings of anxiety and fear.

So during this time of uncertainty, it is very beneficial for your body and mind to practice prenatal yoga. Today, I want to show you grounding yoga poses that help you feel more connected, calm down, and release stress, fear, and anxiety.

The Root Chakra

The root chakra, or Muladhara, is the first of the seven primary chakras in the body, located at the base of the spine. It serves as the foundation for our energy system, representing our sense of stability, security, and grounding. During pregnancy, the root chakra becomes particularly significant as it relates to a woman’s connection to the earth and her own body, providing the essential grounding needed for a healthy pregnancy.

Balancing the root chakra can help you alleviate common pregnancy anxieties and promote a sense of safety and stability. Practices such as prenatal yoga, meditation, and spending time in nature can help activate and harmonize this chakra. By focusing on the root chakra, you can foster a deep sense of physical and emotional security, which is vital for your well-being and the healthy development of your baby.

How Do We Balance The Root Chakra?

Now let’s talk about how we can help balance this chakra. There are a few ways to do this…

Barefoot In Nature

Connecting with nature by being barefoot can significantly balance and energize the root chakra, or Muladhara. Walking barefoot on natural surfaces like grass, soil, or sand helps to stimulate and harmonize this energy center.

Grounding, or earthing, involves direct physical contact with the earth. This contact allows the body to absorb the earth’s electrons, promoting a balanced flow of energy. This connection to the earth is essential. It enhances feelings of stability and groundedness, reducing stress and promoting overall well-being.

Being barefoot in nature rejuvenates the root chakra and fosters a profound connection with the natural world, anchoring you in the present moment. for a deeper sense of inner security and harmony, instead of overthinking the future.

Meditate/Breathe

Meditation is really not as complicated as it might seem sometimes.  If you are new to this, start by sitting on a cushion, just to be elevated and make sitting cross-legged easier. Close your eyes or soften your gaze. This is best done in nature or in front of a window with a view you like… Be quiet and notice your breath, the movement of your belly with the breath, your heartbeat, or maybe your baby`s movement… Every time your thoughts go wild, come back to focus on those things… and over time you will notice that you get calmer.

This can balance your root chakra for two reasons… The first is simply the fact that you are sitting cross-legged which puts gentle pressure on your root chakra, thereby activating energy in your lower body… The second is taking yourself back to the present moment through concentration on your breath, movement, and baby, which helps you be present rather than worrying about the future.

Yoga Asana

Of course, yoga asana -or yoga poses cannot be missing here! When we look for grounding yoga poses we look for gentle stretching and massaging of the root chakra, and poses that connect us to the earth, like the following:

Grounding Yoga Poses

Sukkhasana – Easy Pose

Sit on a cushion with your legs crossed, anchor through your tailbone and make your spine long and tall.

Balasana -Childs pose

From being on your knees, walk your hands to the front of your mat and lower your forehead to rest on the mat. Connect to the earth through your palms and forehead.

Addho Mukkha Svanasana – Downward Facing Dog

From Childspose, inhale and lift up, with the exhale press your soles and palms into the mat and push your hips up and shoulders back into downward-facing dog.

Tadasana – Mountain Pose

Stand on both feet evenly in hip-width distance. Keep your posture straight and tall, join your palms together, and focus on grounding through your feet

Vrksasana – Tree Pose

From Mountain Pose, shift your weight into one leg, earth through it and slowly lift the other to Tree Pose. Join your palms together, fix your drishti (gaze) to something steady and concentrate on your balance. and the inner calmness that comes with it.

Virabhadrasana 2 – Warrior 2 Pose

From Mountain Pose step one foot back and turn it out. Turn around so both shoulders are over your hips. With the inhale sway up your arms to shoulder height, exhale bend your front knee to 90 degrees. Hold there. Connect through the strength of your legs, the foundation of your body.

Malasana – Deep Squat

Go down into a deep squat with your feet wide apart. Feel the stretch in your hips and sacrum, try to lengthen through your spine.

Enjoy the flow with this 15-minute video!

You will need comfortable clothes, a mat, and a cushion/block/bolster. Have fun grounding!