Do Yoga in the Marshes
Practice simple, safe yoga poses on firm ground near a marsh, observe plants and animals, and learn mindful breathing and balance.
Step-by-step guide to do yoga in the marshes
Step 1
Put on comfortable clothes and shoes so you can move easily.
Step 2
Walk with an adult to the marsh and find a flat firm dry spot a few steps back from the water.
Step 3
Lay your yoga mat or towel on the ground facing the marsh.
Step 4
Stand tall on your mat and take three slow deep breaths to calm your body.
Step 5
Do Mountain Pose by standing with feet hip-width and holding for five slow breaths.
Step 6
Try Tree Pose on your right leg by placing your foot on your inner calf or ankle and holding for three slow breaths.
Step 7
Repeat Tree Pose on your left leg and hold for three slow breaths.
Step 8
Move to hands and knees and do five slow Cat-Cow spine rounds to stretch your back.
Step 9
Sit quietly on your mat and look for two different plants or animals near the marsh.
Step 10
Draw or write one thing you noticed in your notebook.
Step 11
Place one hand on your belly and do six slow mindful belly breaths.
Step 12
Pack up your mat and water bottle into your bag.
Step 13
Walk back from the marsh slowly with your adult and thank nature for the visit.
Step 14
Share your finished creation on DIY.org
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use instead of a yoga mat if we don't have one?
Use a towel or a folded blanket placed on the flat firm dry spot a few steps back from the water as your mat so you can follow the Mountain, Tree, and Cat-Cow steps comfortably.
I'm wobbly in Tree Pose—how can I make it easier during the marsh visit?
If Tree Pose feels hard, press your foot on your inner ankle or keep toes on the ground, hold an adult's hand or a nearby stable rock for balance, and shorten the hold to one or two slow breaths while standing on your mat.
How can I adapt the activity for younger toddlers or older kids?
For toddlers, shorten holds (Mountain 1–2 breaths, Tree as a supported balancing game), turn Cat-Cow into playful animal movements and let them scribble in the notebook, while older kids can increase holds (Mountain 8–10 breaths), add extra Cat-Cow rounds, write a detailed nature observation, and prepare a photo to share on DIY.org.
How can we extend or personalize this marsh yoga activity?
Extend the visit by making a nature-scavenger list to spot during the sit, doing leaf rubbings or a watercolor in your notebook, timing your six mindful belly breaths to a favorite song, decorating your mat before packing it into your bag, and sharing your finished creation on DIY.org.
Watch videos on how to do yoga in the marshes
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Facts about outdoor yoga and nature mindfulness
🐦 Many migratory birds use marshes as stopover sites — you might spot herons, ducks, or kingfishers on a visit.
🌾 Marsh plants like cattails and reeds act like nature's filters, trapping pollutants and slowing erosion.
🐸 Marshes are super-busy habitats that support many plants and animals, from frogs and fish to insects and mammals.
🌬️ Mindful breathing (deep belly breaths) can lower your heart rate and help you feel calmer in under a minute.
🧘 Yoga helps kids improve balance, flexibility, and focus — even short, regular sessions make a big difference.
How do you do yoga in the marshes with a child?
What materials do I need for yoga in the marshes?
What ages is marsh yoga suitable for?
What are the benefits and safety tips for doing yoga in marshes?
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