Grounding and Setting: A Practice to Return to Yourself

A few intentional stretches can help create space in the body, quiet the mind, and bring you back into balance. In this gentle five-pose sequence, Kripalu Lead Faculty Michelle Dalbec guides you through accessible postures that open the side body, lengthen the spine, and encourage ease from head to toe.

1. Half Moon

From standing, inhale the arms overhead and interlace the fingers, extending through the index fingers. Exhale, shift your hips slightly to the right as the upper body arcs to the left, opening the side body. Inhale back to center and repeat on the other side.

2. Side Warrior

Face the long side of the mat and step your feet wide. Inhale, turn the right foot out. Exhale, bend the right knee, aligning it over the ankle. Inhale, extend both arms parallel to the floor. Exhale, gaze over your front hand. Release and repeat on the other side.

3. Head-to-Knee Pose

From a seated position, extend the right leg forward and draw the sole of the left foot to the inner thigh. Inhale to lengthen the spine. Exhale, hinge forward from the hips, resting your hands on your leg or the floor. Allow the back body to gently round. Release and repeat on the other side.

4. Seated Spinal Twist

From seated, extend the left leg forward. Bend the right knee and cross the foot over the left leg, to stand on the floor. Place your right hand behind you and hold the right shin with the left hand. Inhale to lengthen; exhale to twist from the navel up through the spine. Release and repeat on the other side.

5. Supported Bridge Pose

Lie on your back with knees bent and feet hip-width apart. Press into your feet to lift your hips and place a block or cushion under your sacrum. Allow your weight to be fully supported by the prop.

This article was originally published in our Fall 2026 catalog. To view the full interactive digital catalog click here.