When life feels overwhelming, sometimes the best thing we can do is step outside, breathe deeply, and let nature hold us for a while.
As a yoga teacher and travel lover, I’ve found that taking my practice outdoors instantly shifts my energy. The fresh air, sunlight, and grounding sensation of being on the earth create a connection that’s hard to replicate indoors. Science backs this up too — spending time in nature can lower stress hormones, improve mood, and even boost creativity.
The best part? You don’t need a mountain view or tropical beach to feel the benefits. Your garden, local park, or even a balcony can become a mini sanctuary.
Here are five simple yoga practices you can do outdoors to instantly reconnect with yourself and the world around you.
1. Morning Sun Salutations ☀️
What to do: Flow through 3–5 rounds of Sun Salutations (Surya Namaskar A or B). Move with your breath, lifting your face to the sky as you rise.
Why outdoors: Morning sunlight helps regulate your circadian rhythm, boosts vitamin D levels, and energises your body naturally.
Tip: Choose an east-facing spot to greet the sunrise, even if it’s just peeking over rooftops.
2. Seated Meditation & Pranayama 🌿
What to do: Sit comfortably on a blanket or cushion. Try alternate nostril breathing (Nadi Shodhana) or simply breathe deeply into your belly for 5–10 minutes.
Why outdoors: Natural sounds like birdsong or rustling leaves help anchor your awareness in the present moment.
Tip: Close your eyes and notice the sensation of air on your skin — it’s an instant mindfulness boost.
3. Tree Pose Flow 🌳
What to do: Begin in Mountain Pose, shift your weight to one leg, and bring the other foot to your ankle, calf, or thigh. Hold for 5 breaths, then transition into Warrior III for balance and strength.
Why outdoors: Balancing while feeling the earth beneath your feet creates a deeper sense of grounding and stability.
Tip: If you’re feeling wobbly, use a nearby tree for light support (and perfect symmetry with the pose’s name!).
4. Heart-Opening Backbends 💗
What to do: Flow through gentle heart openers like Cobra Pose, Camel Pose, or Supported Fish Pose.
Why outdoors: Looking up at the open sky can create an emotional sense of expansion and release.
Tip: Warm up your spine first with Cat-Cow or gentle twists before moving into deeper shapes.
5. Savasana Under the Sky ☁️
What to do: Lie on your back with arms and legs relaxed. Close your eyes and rest for 5–10 minutes.
Why outdoors: Feeling the breeze, hearing the hum of life around you, and sensing the ground’s support deepens relaxation.
Tip: Keep a light blanket handy if there’s a chill, or an eye mask if it’s bright.
Final Thoughts
You don’t need a perfect yoga flow or an exotic destination to reconnect, just a little time, space, and the willingness to step outside.
This week, try one or all of these outdoor practices. Notice how your mood shifts, your mind quiets, and your breath deepens.
I’d love to see your outdoor yoga moments! Tag me on Instagram with your favourite spot and let’s inspire each other to make nature our studio.
If you are looking to deepen your practice then you can find my full class offerings here and access to my follow along programmes here which would be easier to take outside.