Grounding Through Chair Yoga: A Deep-Dive Into Card 2 (Grounding) from the Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility
Chair Yoga Mini Flow Card 2: Grounding
The image above is Card 2 (Grounding) in the Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility.
If your mind ever feels like a browser with 47 tabs open… and one of them is definitely playing music but you can’t find which… congratulations, you’re experiencing the modern plague known as being ungrounded.
Grounding is the art and science of coming back into your body, back into the present, and back into the part of your nervous system that says:
“You are safe. You are stable. You don’t need to panic about imaginary scenarios at 7:12am.”
That’s exactly why Card 2 (Grounding) exists in the Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility.
This five-pose chair sequence is designed to shift you from “scattered” to “steady,” from “floating” to “rooted,” from “frazzled” to “functional adult human.”
In this deep dive, we’ll explore each movement on the card — not just what to do, but the why behind grounding from an anatomical, neurological, and energetic perspective.
Let’s dive into the nerdy goodness.
5 Reasons Why This Simple 5-Pose Chair Yoga Flow Grounds So Effectively
Grounding Chair Yoga Flow: Nervous System Support
Stacked in this order, these five moves take your nervous system on a brilliantly planned journey from “Help!” to “Ahhh”, where your:
- Feet wake up → the nervous system gains orientation
- Shoulders open → the breath deepens
- Side body lengthens → lungs + fascia decompress
- Spine rotates → tension unwinds + clarity emerges
- Breath deepens → parasympathetic state engaged
This is sequenced grounding, designed by a yoga teacher obsessed with grounding, because he sees so many of his students ungrounded.
But the good news keeps coming!
This 5-pose flow stabilises:
- physical posture
- emotional equilibrium
- breath
- sensory feedback
- balance systems
- parasympathetic dominance
It’s grounding for modern humans who need nervous system support, not acrobatics.
Why Grounding Matters (The Science of Feeling Like a Person Again)
In yoga, grounding is linked to the root chakra — stability, presence, belonging, safety.
In science, grounding is linked to:
Ungrounded = sympathetic arousal (“fight, flight, or flurry of overthinking”).
Grounded = parasympathetic activation (“rest, digest, and stop spiralling”).
Your body’s ability to sense where it is in space.
Poor proprioception = feeling disconnected, clumsy, floaty.
The ability to feel sensations inside the body.
Low interoception → anxiety, dysregulation, emotional overwhelm.
When people are ungrounded, they often report:
- brain fog
- dizziness
- being “in their head”
- anxiety
- poor concentration
- wobbly balance
- shallow breathing
- a feeling of being disconnected from the body
This five-part chair yoga flow restores the body’s sensory map, reawakens core stability, and reconnects breath to movement.
Now let’s break down each exercise…
Chair Exercise 1: Ankle Curl
Grounding begins in the feet — always.
If grounding had a headquarters, it would be the feet.
The simple movement of curling and extending the ankle stimulates:
- mechanoreceptors in the soles (“The tiny pressure detectives in your feet reporting every wobble to headquarters.”)
- muscle spindles in the calves (“The calf sensors that shout, ‘Stretch detected!’ every time you move.”)
- Golgi tendon organs (“The built-in safety managers stopping your muscles from acting like overenthusiastic superheroes.”)
- proprioceptive fibres (“The body’s internal GPS reminding your brain that yes, you do still exist.”)
This is one of the fastest ways to bring a floaty person back into their body.
The Anatomy of Grounding Through the Feet
Ankle Curl activates:
- tibialis anterior (“The muscle that lifts your foot so you don’t become a zombie and shuffle everywhere.”)
- gastrocnemius (“Your show-off calf muscle — the one that secretly wants to be in a Greek statue.”)
- soleus (“The quiet, dependable calf muscle doing all the real work while gastrocnemius takes the credit.”)
- intrinsic foot muscles (“The undercover foot squad making sure you don’t wobble like a newborn giraffe.”)
These muscles pump blood upward, improving:
- circulation
- sensation
- warmth
- grounding
Neurological Grounding
The feet contain some of the highest-density sensory receptors in the body.
When activated:
- balance improves
- body awareness increases
- grounding sensation strengthens
- the vagus nerve communicates safety to the brain
Analogy
If your nervous system were a WiFi router, your feet would be the antennae.
Ankle Curl extends the antenna fully upward.
Energetic Insight
Stimulates Muladhara — the root chakra — which governs survival, stability, and security.
Chair Exercise 2: Arm Side Rise
Opening the shoulders = Opening the breath = Grounding the mind.
When you raise your arms to the sides, a chain of anatomical miracles occurs:
Muscles Activated
- deltoids
- upper + lower trapezius
- serratus anterior
- rotator cuff muscles
- obliques (for stabilisation)
- transverse abdominis
This may seem like an upper-body exercise, but it directly affects grounding.
Breath and Grounding
Arm elevation increases the space within the rib cage.
This:
- improves diaphragmatic descent
- increases lung inflation
- promotes vagal tone
- calms overactive sympathetic drive
When the shoulders open, people literally breathe better — and breathing better is the cornerstone of grounding.
🪑 Why It Works in a Chair 🪑
- the pelvis is stable.
- the spine is supported.
- there is no fear of falling.
This allows students to focus entirely on:
- breath
- proprioception
- calmness
- awareness
Analogy
Arm Side Raise is like opening the curtains in your brain so the sunlight can come in.
Energetic Insight
This movement opens the sides of the heart and lung meridians, promoting emotional steadiness, courage, and spaciousness.
Chair Exercise 3: Side Bend I
Lengthening the waist to restore your centre of gravity.
Side bends do something magical — they lengthen the lateral fascial line, which connects:
Tightness in these tissues creates:
- shallow breathing
- poor posture
- anxiety
- decreased lung function
- spinal compression
- poor balance
Why Side Bends Ground You
Side bending:
- increases rib mobility
- improves intercostal muscle function
- deepens inhalation
- stimulates proprioceptors along the spine
- creates symmetry in the muscles supporting posture
- activates the obliques (your stabilising corset)
When the ribs can move freely, grounding becomes significantly easier.
Analogy
Side Bend I is like pulling a crumpled t-shirt back into shape — suddenly everything hangs correctly again.
Energetic Insight
Side bends open the “nadis” (energy channels) that run along the torso, allowing grounding energy to move upward from the pelvis more efficiently.
Chair Exercise 4: Easy Twist
Unwinding spinal tension to restore mental presence.
Twisting is one of the most grounding motions humans can perform.
When you twist:
- the thoracic spine rotates
- the paraspinal muscles release
- the organs receive a gentle massage
- circulation to the spinal cord increases
- the diaphragm shifts
- the nervous system recalibrates
🧠 Neurological Reset
The thoracic spine is linked to:
- emotional regulation
- posture
- heart-lung function
- stress processing
A stiff thoracic spine = overwhelmed mind.
Twisting:
- boosts vagal tone
- improves interoception
- reduces sympathetic activation
- restores spinal proprioception
Analogy
Easy Twist is the yoga equivalent of turning your brain off and on again.
Energetic Insight
Twists unblock stagnation around the solar plexus — the centre of confidence and personal grounding.
Chair Exercise 5: Belly Breath
The grand finale: nervous system reset button.
Belly Breath is where grounding becomes deep, stable, embodied.
Deep diaphragmatic breathing:
- lowers cortisol
- reduces heart rate
- increases baroreceptor sensitivity
- improves blood pressure regulation
- enhances digestion
- calms the amygdala
- stimulates the vagus nerve
- restores emotional balance
This is grounding in its purest physiological form.
Why This Breath Grounds You
The diaphragm attaches to:
- lumbar spine
- ribs
- central tendon
- fascial connections into the pelvis
When it moves well:
- the pelvic floor relaxes
- digestion improves
- the spine stabilises
- the nervous system feels safe
Analogy
If grounding were a cup of herbal tea, Belly Breath is the final soothing sip at the bottom — the one that fixes everything.
Energetic Insight
Draws awareness into the belly — your centre of gravity, your emotional home, your grounding anchor.
My Chakra Chair Yoga Card Deck Series
Take a peek at the chair yoga card decks in the series…
The Original: Chakra Chair Yoga Card Deck
Chakra Chair Yoga Card Deck
Your “all-you-need-to-begin” deck
Chakra Chair Yoga Card Deck
If chair yoga had a grandparent, this would be the wise, grounded, cardigan-wearing elder who always has herbal tea ready and somehow knows exactly what to say.
The Chakra Chair Yoga Card Deck is the foundation of the series — 52 beautifully illustrated exercises, each designed to move your body, soothe your mind, and balance your energy without asking you to sit on the floor or twist into angles that would confuse a mathematician.
Perfect for:
- complete beginners
- office workers who currently sit in The Hunch of Doom™
- students needing gentle daily movement
- anyone with limited mobility
- yogis who enjoy zero-pressure, zero-drama practice
- humans who own a chair
You’ll find poses for the whole body, mini flows, breathwork, and simple visual cues to make each practice easy to follow.
If you’re completely new to chair yoga — or you want a dependable daily practice you can come back to over and over again — start with the original deck. Grab it here and start your chair-friendly yoga journey.
Chakra Chair Yoga Expansion Card Deck
Because sometimes one deck simply isn’t enough
Chakra Chair Yoga Expansion Card Deck
Once the original deck settled into people’s homes and yoga teachers’ tote bags, something magical happened:
Students started asking for more.
“George, can we have more flows?”
“George, I want new exercises!”
“George, my cat keeps stealing my cards — is this normal?”
(Yes.)
The Expansion Card Deck includes 52 brand-new exercises, all designed to layer beautifully onto the original set. Think of it as a sequel that didn’t let you down. (Looking at you, certain movie franchises.)
Why students love this deck:
- you get brand-new poses and gentle challenges
- it keeps your practice fresh and exciting
- it pairs perfectly with the original deck
- you can mix-and-match cards to build endless flows
- the illustrations are soothing, clear, and delightfully unpretentious
Already own the original? Perfect — this is your next step. Double your options, double your joy, and keep your practice moving forward with the Expansion Card Deck.
Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility
Chakra Chair Yoga Mini Flows Card Deck
The “please let my body wake up gently” deck
Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility
If getting out of bed feels like rebooting a 1998 Windows computer… this deck was made for you.
Each card contains a complete five-pose morning flow designed to lubricate joints, awaken energy, and help you start the day like a serene yogi instead of a groaning crypt-keeper.
Expect:
- flowing movements for spine, hips, shoulders
- gentle breathing
- energy-boosting stretches
- warm, friendly affirmations
- absolutely zero burpees
Popular with:
- people who hate mornings
- people who love mornings
- people who aren’t sure what they feel in the mornings
- basically… everyone
Make your mornings kinder and your body happier — grab the Morning Mobility deck and start tomorrow with a smile.
Chakra Chair Yoga Mini Flows Deck 2: Calm Focus
Chakra Chair Yoga Mini Flows Card Deck
Your at-home “mental reset button”
Chakra Chair Yoga Mini Flows Deck 2: Calm Focus
Imagine a deck that gently pats you on the shoulder and says:
“Hey… breathe. You’ve got this.”
That’s Calm Focus — your companion for days when life feels like too many tabs are open in your brain. Each mini flow blends slow movement, grounding breathwork, and centring postures that help you quiet the mind without having to run off to a silent retreat in the mountains.
Great for:
- stress relief
- mid-day resets
- study breaks
- focusing before meetings
- soothing the nervous system
- escaping into a peaceful pocket of the day
After a few cards, you may find yourself thinking more clearly, breathing more deeply, and possibly becoming the calmest person in any room. (Side effects may include friends asking, “What’s your secret?”)
Turn your chair into a calm oasis. Get the Calm Focus deck here.
Chakra Chair Yoga Mini Flows Deck 3: Evening Restore
Chakra Chair Yoga Mini Flows Card Deck 3: Evening Restore
Gentle unwinding for tired humans everywhere
Chakra Chair Yoga Mini Flows Deck 3: Evening Restore
This deck is basically the yoga equivalent of taking a long exhale, putting your feet up, and announcing to the universe:
“I’m done for the day. Please bring snacks.”
Evening Restore includes soothing flows that:
- release tension from neck, shoulders, hips
- melt stress from the day
- calm an overstimulated nervous system
- help you transition into rest mode
- pair beautifully with fluffy socks
Ideal for:
- winding down before bed
- relaxing after work
- reducing stress hormones
- helping your body shift from “go mode” to “slow mode”
Each card takes just a few minutes, yet somehow leaves you feeling like you just spent an hour in a spa (minus the small fortune and the cucumber water).
If evenings are your unofficial “flop into the nearest chair” time, this deck will turn that flop into a restorative ritual. Grab it here.
Chakra Chair Yoga Mini Flows Deck 4: Heart Opening
Chakra Chair Yoga Mini Flows Card Deck 4
Because your chest, shoulders, and emotions could all use some love
Chakra Chair Yoga Mini Flows Deck 4: Heart Opening
Modern life has a sneaky way of collapsing us forward — laptops, phones, steering wheels, stress, more phones… and suddenly the upper body is shaped like a cashew nut.
The Heart Opening deck gently unwinds this forward-folded posture and brings space back to your chest, ribs, lungs, and shoulders — all while inviting emotional openness in a way that feels safe, nurturing, and (thanks to my design philosophy) nicely humorous.
In this deck, you’ll get:
- shoulder releases
- chest openers
- gentle backbends
- breathwork for emotional expansion
- heart-centred affirmations
- moments where you think “wow, this feels nice”
This one is particularly loved by:
- office workers
- anxious humans
- anyone who slouches
- anyone who wants more compassion and connection
- yogis who love that uplifting “heart awakening” feeling
If your upper body has been quietly plotting revenge for years of desk posture, do it a favour — get the Heart Opening deck here.
Why Students Love the Whole Series
You don’t need fancy equipment.
You don’t need lots of space.
You don’t need a yoga mat.
You don’t need experience.
You don’t even need to stand up.
You only need a chair, a few minutes, and a desire to feel better in your body.
Each deck is:
- Beautifully illustrated
- Beginner-friendly
- Designed for real bodies
- Portable (pop a card in your bag or on your desk)
- Great for quick daily practice
- Fun and surprisingly addictive
- Perfect for building a consistent yoga routine at home
Some students buy one deck… then come back for the whole collection because it becomes their go-to daily ritual. And since more mini-flows decks are always in creation, the series will keep growing — meaning your at-home practice can grow with it.
Why Chair Yoga Is the Most Underrated Wellness Superpower
It improves mobility.
It supports joint health.
It builds strength safely.
It calms the mind.
It reduces stiffness.
It’s accessible for every age and body.
It’s easy to weave into your daily routine.
It feels good — genuinely good.
It’s yoga without the pressure to “look like you’re doing yoga”.
Chair yoga is one of the most powerful lifestyle practices available… and somehow still one of the most misunderstood. That’s why these card decks exist: to make movement joyful, simple, and achievable for everyone.
George’s Conclusion: Card 2 Within The Chakra Chair Yoga Mini Flow Deck I (Morning Mobility) Is Grounding Medicine in Five Movements
This deceptively simple chair flow does profound nervous-system work.
It reconnects:
- breath
- body
- spine
- balance
- stability
- presence
- energy
Students finish this sequence feeling:
- calmer
- clearer
- steadier
- more rooted
- more embodied
- more alive
- and less like a floating anxious cloud of sentience
In a world that pulls us upward into the head, Card 2 gently brings us back down to Earth.
Here’s the Chair Yoga Card Collection:
