We are going to take a mindful moment to think about how amazing our planet, Earth, really is. The Earth is our home, and it gives us so many wonderful things—like fresh air, water to drink, trees to climb, and animals to care for. In our yoga class, we’ll use our bodies and our breath to feel connected to the Earth. We’ll notice its beauty, its strength, and its gentle ways of taking care of us.
Together, we’ll learn how we can be kind and caring to the Earth in return. Let’s begin with open hearts and quiet minds.
Breathing Practice: “Earth Breath” (with Parent-Child Option)
(This practice encourages mindfulness, connection, and gratitude while being accessible for kids and parents.)
Let’s start by practicing a special kind of breathing called ‘Earth Breath.’ This breath will help us feel calm and connected to the Earth beneath us. Sit comfortably, either cross-legged or kneeling. If you’re here with a parent, you can sit back-to-back or hold hands to feel connected to each other.
Close your eyes gently or keep them soft. Feel the ground under you—solid and steady, just like the Earth.
Take a deep breath in through your nose, imagining the air coming up from the Earth to fill your belly like a balloon.
Breathe out slowly, imagining roots growing down from your body into the ground.
As you breathe in, picture the fresh, clean energy of the Earth coming into your body. Maybe it feels like a cool breeze, or maybe it’s warm and comforting.
As you breathe out, imagine sharing your kindness with the Earth, like planting seeds of love and care.
If you’re sitting with your parent, notice how your breath matches theirs. You can even try breathing at the same time—taking a big breath in together…and letting it out slowly. Feel how connected you are to each other and to the Earth.
Take one more deep Earth Breath together. Breathe in all the goodness of the Earth…and breathe out, sending it love. When you’re ready, open your eyes and give your parent or your yoga buddy a smile!
Warm-Up: “Waking Up the Earth”
(This warm-up is fun, energizing, and aligned with the theme while incorporating ways for parents and kids to bond.)
1. Body Tapping:
Purpose: Wakes up the body and promotes circulation.
Let’s wake ourselves up and feel connected to the Earth! Start by gently tapping the top of your head with your fingertips, like soft raindrops falling. Now, tap your shoulders, your arms, and your hands. Can you tap your chest and your belly? Then tap your legs all the way down to your toes. Finally, gently tap your back if you can reach it!
Parent-Child Option: Parents and children can take turns tapping each other’s arms, shoulders, and backs gently, like giving a loving wake-up pat.
2. Rolling Pebbles:
Purpose: Loosens the spine and relaxes the body.
Pretend you’re a tiny pebble rolling along the ground! Sit on your bottom, bend your knees and hug them tightly, and round your back like a little stone. Roll back and forth gently, feeling how your body moves.
Parent-Child Option: Sit next to each other and roll forward and backward together in sync, staying connected.
3. Growing Grass Stretch:
Purpose: Stretches the spine and wakes up the body.
Now we’re going to grow like grass! Start kneeling, with your hands on your knees. Breathe in and reach your arms high, growing tall like grass reaching for the sun. Breathe out and bring your arms back down, swaying gently like grass in the wind.
Parent-Child Option: Kneel next to each other and sway together like a field of grass.
4. Mountain Pose:
Purpose: Grounds and calms the body.
Now, let’s stand tall and strong like a mountain. Press your feet firmly into the ground and imagine roots growing deep into the Earth. Feel how steady and strong you are, just like a mountain.
Parent-Child Option: Stand side-by-side or hold hands, imagining you are a connected mountain range.
Yoga Flow / Poses:
(Throughout the session, encourage participants to breathe deeply and visualize roots extending from their bodies into the earth, feeling grounded and supported by Mother Earth.
This sequence blends movement with mindfulness and breathing techniques to foster a deep connection to the earth beneath us.)
Hello Sun Pose: Stand tall with arms raised toward the sky. Reach your arms up high to greet the sun, feeling its warm light shining down on you and the Earth.
Hello Earth Pose: Fold forward, touching the ground with your hands.Bend down to say hello to the Earth, feeling the solid ground beneath your hands and feet.
Tree Pose: Stand on one foot, the other foot resting on your calf or thigh, arms reaching up or out like branches.Feel your roots growing deep into the soil, just like a tree, steady and strong.
Crescent Moon Pose: Standing tall, lean gently to one side with arms reaching overhead in a crescent shape.Stretch your body like the moon glowing in the night sky, casting its light over the Earth.
Eagle Pose: Cross one leg over the other and wrap one arm under the other, balancing like an eagle. Spread your wings and soar like an eagle, watching over the mountains and trees below.
Warrior 1 Pose: Step one foot forward, bend the front knee, and reach arms up overhead.Feel your feet firmly rooted into the ground as you stand tall and strong, like a warrior protecting the Earth.
Warrior 2 Pose: From Warrior 1, open your arms wide and face your chest to the side, gazing over the front hand.Stretch your arms like the wind moving across the Earth, steady and powerful.
Downward Dog Pose: From hands and knees, lift hips into an inverted V-shape, with hands and feet pressing into the ground.Press your hands and feet into the Earth, feeling the support of the ground holding you up.
Cat Pose: On hands and knees, round your back toward the sky, tucking your chin.Curl your back like a cat stretching after a nap, feeling the Earth beneath your paws.
Cow Pose: On hands and knees, arch your back, lifting your chest and tailbone.Lift your head and look forward, like a cow enjoying the grassy Earth around you.
Rock Pose (Child’s Pose): Sit back on your heels, stretch your arms forward, and rest your forehead on the ground.Curl into a small, steady rock, resting gently on the Earth and feeling safe.
Butterfly Pose: Sit tall with the soles of your feet together and knees open, gently flapping your legs like butterfly wings.Let your wings flutter lightly as you rest on a flower, feeling the Earth’s gentle touch beneath you.
Salabhasana (Shark Pose): Lie on your belly, clasp your hands behind your back, and lift your chest, arms, and legs off the ground.Glide through the ocean like a shark, feeling the Earth’s waters flowing all around you.
Cobra Pose (Snake Pose): From lying on your belly, place your hands under your shoulders and lift your chest, keeping elbows slightly bent. Lift your chest like a snake slithering in the sun, warming itself on the Earth’s surface.
Seated Forward Bend: Sit with legs extended straight in front of you, and fold forward, reaching for your feet or shins.Stretch your body long like the rivers flowing through the Earth, connecting with every part of nature.
Knee Hugging (Ant Pose): Lie on your back and hug your knees into your chest. Curl into a tiny ball, like a busy ant, moving close to the ground and feeling the Earth’s gentle embrace.
Supine Spinal Twist (Crooked Branch Pose): Lying on your back, drop your knees to one side and extend your arms wide like branches.Stretch out like a crooked tree branch, reaching toward the sky while staying firmly rooted in the Earth.
Savasana (Resting Pose): Lie flat on your back, arms and legs relaxed, eyes closed.Relax completely, feeling the Earth beneath you supporting your body, and let all your worries sink into the ground.
Meditation: Feeling Grounded with Mother Earth
Find a comfortable position, either sitting cross-legged or lying down. Close your eyes gently, or keep them softly focused on one spot in front of you. Let your hands rest on your knees or by your sides, and take a deep breath in…and slowly let it out. Let’s take two more breaths just like that—breathing in deeply…and letting it all go…one more time, in…and out.
Now, imagine you are outside, sitting in a beautiful meadow. The sun is shining gently on your skin, and a soft breeze is dancing through the air. You can hear birds singing their cheerful songs, and in the distance, there’s the sound of a gentle stream flowing. Feel how calm and safe you are in this special place.
Underneath you, the ground feels steady and strong. Imagine roots growing from your body, just like the roots of a tree. These roots gently reach down into the Earth, deeper and deeper, connecting you to Mother Earth. Take a moment to feel how strong and supported you are by these roots.
Picture the rich, warm soil that your roots are touching. Can you imagine its earthy smell? Feel the coolness of the ground and the strength it gives you. Your roots soak up all the good energy from the Earth, like a tree soaking up water. As this energy moves up your roots and into your body, it fills you with warmth, calmness, and strength.
Let’s take a moment to thank Mother Earth for always being here to support us. You can say, ‘Thank you, Mother Earth,’ either quietly in your mind or softly out loud.
When you’re ready, slowly let the image of the meadow fade away, but keep that feeling of being grounded and connected. Wiggle your fingers and toes, and gently open your eyes when you feel ready. Welcome back!
Take this strong and grounded feeling with you for the rest of your day. Remember, no matter what happens, you can always connect to the Earth and feel safe and steady.