Stability & Stress Relief: What Our Last Two Yoga Sessions Taught Me (and Maybe You Too)

One key posture we explored was Vajrasana, also called the diamond pose—or as I first learned it, the “Japanese sitting pose.” In Japanese culture, seiza (正座) means “to sit properly”; this posture is considered the ideal sitting position. It encourages an upright spine, opens the chest, and brings us into a calm, meditative state. Vajrasana is powerful because it also improves ankle mobility and gently releases tension in the pelvis. It’s traditionally practiced before and after meals because it supports digestion by freeing the abdominal area. With consistent practice, this pose becomes more comfortable over time—what starts as five minutes can become ten, twenty, or even thirty, without pain. It’s a humble, healing posture that truly grounds us, physically and emotionally.

Last week, something shifted. Not in a dramatic way—but in the deep, quiet, nourishing way that yoga sometimes whispers its lessons. I guided two sessions that felt unexpectedly personal. The theme was Stability and Stress Relief, and while that might sound practical (which it is!), it also turned out to be emotional. Grounding. Human.

We focused on poses close to the earth—prone, crawling, kneeling. It might not sound fancy or Instagram-worthy, but believe me, it was powerful. These grounding postures have a way of anchoring us—body and mind—when life feels a little unsteady.

I didn’t expect these two classes to stay with me for days, but they did. Here's why.

Vajrasana: The Quiet Hero

A posture rooted in mindfulness, respect, and quiet strength.

What We Practiced besides the Diamond pose 

We moved through a sequence of postures, on all fours, on the belly, and seated on our heels. Think: 

• Cobra (Bhujangasana)

• Cat-Cow (Marjaryasana-Bitilasana)

• Child’s Pose (Balasana)

• Diamond Pose (Vajrasana) 

These humble but mighty shapes bring us closer to the earth and into ourselves.

All-fours positions build the core, mobilize the spine, and stabilize the pelvis. They help us breathe better, stand taller, feel steadier, and improve coordination and concentration.

Prone poses (lying on the stomach) strengthen the back, open the heart, chest, and shoulders, and massage our internal organs. These poses (variations of Cobra Pose, Superman Pose-Viparita Salabhasana or Full Locust, and Bow Pose-Dhanurasana) gently ask us to surrender, building emotional resilience.

Kneeling poses, like Diamond Pose (Vajrasana), are grounding. They teach patience, presence, how to sit with yourself, to simply be. This quiet strength nurtures self-confidence. (Prop tip: use a cushion or zafu - meditation cushion - under your seat to protect your knees if needed!)

“Sometimes we come to move, but we end up feeling.” Photo from the mangrove trees in Toubacouta Lodges, Senegal, symbolizing peace, grounding, and resilience.

Why It Mattered

I’ve taught hundreds of classes, but these two felt especially human.

Maybe because they reminded me what yoga is: not a performance, but a return. That’s the thing with yoga.

Sometimes we come to move, but we end up feeling. These simple, grounded postures quietly build inner strength. They calm the nervous system. They help you breathe deeper. Sit taller. Feel calmer. 

It’s not just about flexibility—it’s about reclaiming your space, from the inside out.

Tips from the Mat

• Protect your knees: Use soft mats, a folded blanket, or a cushion when kneeling. A zafu (meditation cushion) can make a world of difference. Comfort helps courage.

• Support your wrists: In all-fours positions, spread your fingers wide and root through the whole palm, especially the thumb and index base. This supports the joints and prevents pain.

• Stay curious: Can’t hold a pose today? That’s okay. Visualize it. Breathe into it. Yoga meets you where you are.

Why We Keep Coming Back

Because it works.

For digestion. For posture. For peace of mind. These practices aren't trendy—they’re timeless.

They awaken the spine, soothe the belly, and give us something the world rarely does:

A pause. A breath. A quiet moment to come back to ourselves.

We finished with Pranayama, Savasana, and meditation. 

Stillness, breath, presence. 

And in that quiet, I felt something soften—not just in me, but in all of us.

Whether you joined one of these sessions or you're simply reading along, I hope this post reminds you of something essential:

You don’t have to do “big” yoga to feel a big change.

You just have to get on the ground, breathe, and begin.

With grounded feet and a full heart,

Ludmila from Yoga for Everyone