Nature Namaste

Practice mindfulness in nature. Relax with yoga poses inspired by the great outdoors. Let nature lead the way. 

What You Need:  

  • A sunny day  
  • A friend or family member to walk with 
  • The list of poses found with this Play to Go  

What You Do:  

  1. Go on a stroll in your yard, neighborhood or park. 
  2. Look around you – what do you see? Trees, flowers, birds, butterflies?  
  3. As you notice something in nature, take a minute to do the yoga pose it’s associated with. For example, begin with the Hello, Sun! pose to welcome the sunny day.  Stand in the tree pose under your favorite tree.  Walk until you see a flower.  Sit beside the flower and do the flower pose.  Take a minute to smell it too.  
  4. Continue on your walk, doing yoga poses along the way. 

Words to Use:  

  • Zen: Total state of focus in the mind and body.  
  • Mindfulness: Mindfulness means paying attention in a particular way. Being present in the moment without judgement.   
  • Individuality: A particular character trait or a group of qualities that make you who you are as a person.  

What to Talk About:  

  • What do you hear as you walk? Let’s listen to the sounds in nature. 
  • What does it feel like to clear your mind and just think about what you see in nature? 
  • What do you think it would feel like to be a frog? A flower? A cat? 
  • Communicate how you are feeling with a weather term (rainy, cloudy, sunny) or a color.  

Change It Up:  

  • Make up your own poses for different things that you notice in nature. 
  • Do a different yoga pose for each color of the rainbow.  Find something red and do the pose for that object (example: red flower = flower pose). Find something orange and do the pose that goes along with that object.  Keep going until you have completed the entire ROYGBV spectrum (Red, Orange, Yellow, Green, Blue, Violet). 
  • Let the sounds of nature guide your yoga poses.  Stay in one spot and listen.  Do you hear wind?  Create a wind pose. Do you hear a bird?  Do the bird pose?  Do you hear a dog barking or panting?  Do downward dog.  Hold each pose until you don’t hear the sound anymore.

Learning Connections:   

  • Physical Activity  
  • Imagination  
  • Social & Emotional Development 
  • Connecting with Nature 
  • Communication  

Curriculum Connections:  

  • Visual Arts: K.V.1.2, K.V.2.3, K.V.3.2, K.V.3.3, 1.V.1.2, 1.V.2.1, 1.V.2.3, 1.V.3.1, 1.V.3.2, 1.V.3.3., 2.V.1.2, 2.V.1.2.1, 2.V.2.3, 2.V.3.1, 2.V.3.3, 3.V.1.2, 3.V.2.1, 3.V.2.2, 3.V.2.3

Poses

Hello, Sun!: 

Stand with your feet together, stretch your arms up to the sky and lift your eyes towards the sun.
Once you’re fully standing, stretch your arms and your whole body toward the sky. Greet the sun to start the day. 









 

 

 

 


 

Frog:  

 - Crouch down with your knees spread apart. Place your arms between your knees, feet, and hands on the floor.
 - With your hands still on the floor, hop several times, lifting your feet off the ground then landing on your feet. Push into the floor with your hands and feet.
 - With your knees a little bit bent, gently lift your body and stand up. Now that you’re standing up again, ground your feet and relax your arms.
 

 

 

Downward Dog: 

Stand with your feet slightly apart.
Bend over and place hands on the ground wider than your shoulders.  Your body will look like an upside-down V.  

 

 

 

  
 

Cat:

On all fours with a flat back (table pose) push through your hands and knees.  
Arch your back up high.  
Pull your belly button in towards your spine, drop your head, and exhale a sigh.  

 

 

Tree:

Balance on one leg with your other foot resting on the side of your knee. (Your leg will form a triangle).
Place your hands together over your head. 

 

 

 

 

 

 

 

 

 

 

 

Bird: 

Life one leg and spread your arms spread out wide.
Flap your wings. 

 

 

 

 

  

Bug:

Lie on your back and lift your arms and legs to the sky. 

 

 

 

  

 

Butterfly:
Sit on the ground and put your feet together to make butterfly wings with your legs.  

 

 

 

 

 

Inchworm:  

Lie on your belly and inch your way around with your bottom in the air.  

 

 

 

Flower: 
Sit on the ground and pick up your feet with your hands and lean back. See how long you can balance. 

Plan Your Visit

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