"In order to go up you must go down, you must go down through your base, down through a sense of grounding, and move energy through your spine."
Matthew Sanford has spent the last 20 years trying to reconnect his mind and body through his yoga practice. In this segment from his video, Beyond Disability, he demonstrates a simple pose with his hand that develops one's sensation of grounding and expansion (and their relationship to each other).
If you don't know yoga, this is a good one to start with. It illustrates some core principals that will benefit all practitioners, beginners and advanced. As Sanford reminds us, "It takes patience, moving with your breath not against it."