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Grounding Flow Yoga Sequence: Find Stability and Inner Peace

This 45-minute grounding flow sequence will help you connect with the earth and cultivate a sense of stability. Begin in Savasana, closing your eyes and tuning into the support of the ground beneath you. Progress through gentle transitions into Sukhasana and easy twists, waking up your spine and warming your core. Experience strength and balance with Down Dog and Warrior I poses, emphasizing your connection with the ground. Each movement fosters mindfulness and intention, allowing you to flow seamlessly while finding peace in the present moment.

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Grounding Flow Yoga Sequence: Find Stability and Inner Peace

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  1. “Funusara” SequenceGet your butt grounded then flow Grounding 45min flow Source: www.yogaraj.eu Pictures: www.yogajournal.com

  2. Corpse Pose/Relaxation pose –Savasana • Start in Savaasana – close your eyes • Imagine all the external noise died – it’s all silent now • Feel the floor beneath you how it supports your body weight…scan your body and really pay attention to your contact with the ground. • Feel how solid it feels, how stable it is. • It’s there to support you. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  3. FoetusPose • Transition through fetus pose to Sukhasana – easy cross-legged pose with your eyes closed. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  4. Simple cross-legged pose –sukhasana • Gently open your eyes, hands in anjali mudra. • Set your intention for now. Not today, not tomorrow, just now. What is your intention right now? Source: www.yogaraj.eu Pictures: www.yogajournal.com

  5. Simple cross-legged pose –sukhasana • Inhale and lift your arms up • Lengthen your waistline, but pay attention to your hips – push them into the ground, while lifting up the chest • Shoulders are grounded in the sockets • Exhale and relax your arms down • Slowly repeat 3x 3X Source: www.yogaraj.eu Pictures: www.yogajournal.com

  6. Easy twist insukhasana • Easy twist to the right to warm up the core • Make sure you keep the connection to the ground and length in your waist! Right Side Source: www.yogaraj.eu Pictures: www.yogajournal.com

  7. Easy twist insukhasana • Easy twist to the right to warm up the core • Make sure you keep the connection to the ground and length in your waist! Left Side Source: www.yogaraj.eu Pictures: www.yogajournal.com

  8. Forward bend in sukhasana • Inhale, lengthen your torso and exhale stretching forward and down • Again, notice the connection to the ground – how soothing the firmness and stability is. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  9. Cat and Cow – Marjaryasanaand Bitilasana • Repeat 2x to wake up the spine and your uddiyanabandha and gently open the heart Source: www.yogaraj.eu Pictures: www.yogajournal.com

  10. Down Dog –AdhoMukhaSvanasana • Peddle the feet to open up the calfs and the hamstrings • Focus on maintaining good connection to the ground with your palms and your feet • Feel the energy flowing through you Source: www.yogaraj.eu Pictures: www.yogajournal.com

  11. Sun Salutation A - Surya Namaskar A • Repeat approx4x in slow motion • Keep your focus on the points where your body touches the ground • This is your foundation, your rock. • No matter what happens in your life, you can always “hold on to the ground” – the ground will hold you still. • At the end, pose in down dog. 4X Source: www.yogaraj.eu Pictures: www.yogajournal.com

  12. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Right leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  13. ViraBhadrasana I – Warrior I pose • Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle, • Long waist, chest up, shoulders down and back, belly in • Now, lift your arms up above your head keeping shoulders grounded • Feel how safe your body begins to feel as you breathe through the pose Right leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  14. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana • Come out of the pose through a vinyasa and come to downward dog. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  15. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Left leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  16. ViraBhadrasana I – Warrior I pose • Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle, • Long waist, chest up, shoulders down and back, belly in • Now, lift your arms up above your head keeping shoulders grounded • Feel how safe your body begins to feel as you breathe through the pose Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  17. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana • Come out of the pose through a vinyasa and come to downward dog. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  18. OKAY, You Feel at home, so let’s take it a notch up… Source: www.yogaraj.eu Pictures: www.yogajournal.com

  19. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Right leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  20. ViraBhadrasana I – Warrior I pose • Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle, • Long waist, chest up, shoulders down and back, belly in • Now, lift your arms up above your head keeping shoulders grounded • Feel how safe your body begins to feel as you breathe through the pose Right leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  21. ViraBhadrasana II – Warrior II pose • Open up into warrior 2 – turn your hips sideways facing the left side • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to arch alignment, plugged into the mat at 90 degree angle. • Long waist, chest up, shoulders down and back, belly in • Stretch your arms out to the sides palms down and if comfortable, look towards your right fingertips • Notice how your body wiggles at first, but attains a sense of stability in the poseas you breathe through it. Right leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  22. Reverse Warrior – ViparitaVirabhadrasana • Turn your right palm upwards and slowly begin lifting it upwards and back towards the back leg • The position of your legs stays unchanged • Make sure you are elongating your waist on both sides • Chest up, shoulders down and back, belly in Right leg 1 Long Breath Source: www.yogaraj.eu Pictures: www.yogajournal.com

  23. Extended Side Angle Pose– Parsvakonasana • Now lower your top arm to rest on your thigh- do not put much weight on it, use your core muscles to support you. • Lean forward stretching your back arm diagonally over your ear • The position of your legs stays unchanged, legs are active • Make sure you are elongating your waist on both sides • Chest up, shoulders down and back, belly in • Look at your left palm • Feel how after a couple of breaths you feel home again. Right leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  24. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana • Come out of the pose through a vinyasa and come to downward dog. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  25. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Left leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  26. ViraBhadrasana I – Warrior I pose • Transition smoothly and mindfully into the pose with your right leg forward and hands on your hips • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to heel alignment plugged into the mat at 45 degree angle, • Long waist, chest up, shoulders down and back, belly in • Now, lift your arms up above your head keeping shoulders grounded • Feel how safe your body begins to feel as you breathe through the pose Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  27. ViraBhadrasana II – Warrior II pose • Open up into warrior 2 – turn your hips sideways facing the left side • Knee directly above your ankle, front knee bent towards 90 degree • Back leg strong and back foot in heel to arch alignment, plugged into the mat at 90 degree angle. • Long waist, chest up, shoulders down and back, belly in • Stretch your arms out to the sides palms down and if comfortable, look towards your right fingertips • Notice how your body wiggles at first, but attains a sense of stability in the poseas you breathe through it. Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  28. Reverse Warrior – ViparitaVirabhadrasana • Turn your left palm upwards and slowly begin lifting it upwards and back towards the back leg • The position of your legs stays unchanged • Make sure you are elongating your waist on both sides • Chest up, shoulders down and back, belly in Left leg 1 Long Breath Source: www.yogaraj.eu Pictures: www.yogajournal.com

  29. Extended Side Angle Pose– Parsvakonasana • Now lower your top arm to rest on your thigh- do not put much weight on it, use your core muscles to support you. • Lean forward stretching your back arm diagonally over your ear • The position of your legs stays unchanged, legs are active • Make sure you are elongating your waist on both sides • Chest up, shoulders down and back, belly in • Look at your left palm • Feel how after a couple of breaths you feel home again. Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  30. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana • Come out of the pose through a vinyasa and come to downward dog. Source: www.yogaraj.eu Pictures: www.yogajournal.com

  31. Are you Starting to notice the pattern? Let’s continue! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  32. Down Dog with leg lift –AdhoMukhaSvanasana with leg lift • Slowly lift your straight leg up in the air • Hips stay level and focus on not disturbing the balance in the pose • Feel your palm and your foot bearing the weight, holding you steady Right leg Source: www.yogaraj.eu Pictures: www.yogajournal.com

  33. High Lunge pose – AshwaSanchalanasana Right leg 3 Breaths • Swing your lifted leg forward and between your hands • Back ball of the foot plugged into the mat • Lift your torso upwith your arms stretched our along your ears • Stabilize the pose using your core and by hugging leg muscles to the bone • Breathe through to find ease in the pose Source: www.yogaraj.eu Pictures: www.yogajournal.com

  34. High Lunge pose with a twist – AshwaSanchalanasana Right leg 3 Breaths • Now lower your arms to shoulder level and start turning your torso to the right with your right arm pointing in the same direction as your back heel • The position of your hips and legs stays unchanged • Notice how your core muscles work to keep you stable • Breathe through the pose to find home Source: www.yogaraj.eu Pictures: www.yogajournal.com

  35. High Lunge pose – AshwaSanchalanasana Right leg • Return to high lunge pose and lower your hands down to the mat Source: www.yogaraj.eu Pictures: www.yogajournal.com

  36. high Lunge Pose (Horse Rider’s pose) – Ashwasanchalanasana • Scissor jump your legs a few times with gentleness – leaving your left leg in front Scissor Jump! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  37. High Lunge pose – AshwaSanchalanasana Left leg 3 Breaths • Back ball of the foot plugged into the mat • Lift your torso upwith your arms stretched our along your ears • Stabilize the pose using your core and by hugging leg muscles to the bone • Breathe through to find ease in the pose Source: www.yogaraj.eu Pictures: www.yogajournal.com

  38. High Lunge pose with a twist – AshwaSanchalanasana • Now lower your arms to shoulder level and start turning your torso to the right with your right arm pointing in the same direction as your back heel • The position of your hips and legs stays unchanged • Notice how your core muscles work to keep you stable • Breathe through the pose to find home Left leg 3 Breaths Source: www.yogaraj.eu Pictures: www.yogajournal.com

  39. High Lunge pose – AshwaSanchalanasana Left leg • Return to high lunge pose and lower your hands down to the mat Source: www.yogaraj.eu Pictures: www.yogajournal.com

  40. high Lunge Pose (Horse Rider’s pose) – Ashwasanchalanasana • Gather up your stability for a smooth transition into warrior III with your right leg lifted. • Breathe through changes in balance, you will find your home. • (And if you don’t this time– it’s not the end of the world! Keep trying!) Source: www.yogaraj.eu Pictures: www.yogajournal.com

  41. Warrior III pose – ViraBhadrasana III • Standing leg is strong • Hips are level, back leg is active • Torso is straight, belly in, chest open, neck long • Breathe through changes in balance, you will find your home. • (And if you don’t this time– it’s not the end of the world! Keep trying!) Left leg=standing Source: www.yogaraj.eu Pictures: www.yogajournal.com

  42. Chair pose – Utkatasana • From warrior III, slowly move your lifted leg back to meet your standing one, standing at sitting bone width, or feet all the way together • Arms stay stretched up, shoulders down • Inhale and come into chair pose • Bent knees in line with your toes, • Tailbone down, belly in, chest up, heart up, shoulders back and down, neck long • Breathe, find ease in the pose • If you feel comfortable, try coming up on your tippy toes and then slowly lower back down. And come to your tip toes! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  43. Twisted chair pose – ParivrttaUtkatasana • From chair pose, with hands in anjali mudra, twist to your left • Knees are in line, the position of your legs does not change • Back straight, both shoulders open • Breathe and find home in your twist • If you feel confident, try to come onto your tiptoes again! • Do it slowly, breather through it, feel your connection to your body and the ground that give you support. Left side…And yes, come to your tip toes! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  44. Chair pose – Utkatasana • Return to simple chair pose • Slowly start tipping your weight forward and start lifting your left leg up for warrior 3 • Make it a smooth and mindful transition • Stay grounded – connected to your breath Source: www.yogaraj.eu Pictures: www.yogajournal.com

  45. Warrior III pose – ViraBhadrasana III • Standing leg is strong • Hips are level, back leg is active • Torso is straight, belly in, chest open, neck long • Breathe through changes in balance, you will find your home. • (And if you don’t this time– it’s not the end of the world! Keep trying!) Right leg=standing Source: www.yogaraj.eu Pictures: www.yogajournal.com

  46. Chair pose – Utkatasana • From warrior III, slowly move your lifted leg back to meet your standing one, standing at sitting bone width, or feet all the way together • Arms stay stretched up, shoulders down • Inhale and come into chair pose • Bent knees in line with your toes, • Tailbone down, belly in, chest up, heart up, shoulders back and down, neck long • Breathe, find ease in the pose • If you feel comfortable, try coming up on your tippy toes and then slowly lower back down. And come to your tip toes! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  47. Twisted chair pose – ParivrttaUtkatasana • From chair pose, with hands in anjali mudra, twist to your right • Knees are in line, the position of your legs does not change • Back straight, both shoulders open • Breathe and find home in your twist • If you feel confident, try to come onto your tiptoes again! • Do it slowly, breather through it, feel your connection to your body and the ground that give you support. Right side…And yes, come to your tip toes! Source: www.yogaraj.eu Pictures: www.yogajournal.com

  48. Chair pose – Utkatasana • Return to simple chair pose • Slowly start tipping your weight forward and start lifting your left leg up for warrior 3 • Make it a smooth and mindful transition • Stay grounded – connected to your breath Source: www.yogaraj.eu Pictures: www.yogajournal.com

  49. Forward bend - Uttanasana • Stand with your feet at hip distance to give your lower back a little more space • With hands touching the floor or grab your elbows and dangle gently from side to side • Knees may be slightly bent, back is straight • Breathe Source: www.yogaraj.eu Pictures: www.yogajournal.com

  50. Sun Salutation A - Surya Namaskar A • From utanasana come into tadasana – standing pose and take a slow sun salutation • At the end, pose in down dog. 1X gently Source: www.yogaraj.eu Pictures: www.yogajournal.com

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