Did you know that simply taking yoga outdoors increases health benefits? Especially reducing stress?

We all come to the practice for different reasons—to get healthier, stronger, or just because a friend seemed to like it so damn much.

But most everyone likes the idea of ​​learning tools to help manage stress.

What if I told you there’s one really simple way to boost all the amazing, magical health benefits of yoga?

Just open your door and go outside!

Science Proves Benefits of Yoga Outdoors

I have proof:

One study published in Science Reports in 2019 found that participants reported increased health and well-being by spending 2 hours per week outside. (It could be all at once or in smaller increments.)

Other research shows that being outdoors helps with breathing, sleep, immune function, and relaxation response.

Plus, the great outdoors provides increased motivation to exercise and even makes you feel more connected to the world around you. (This HealthLine article is a great resource with links to specific studies.)

I haven’t seen any research that looks specifically at yoga or meditation outside… but I think there’s enough anecdotal evidence to say that there’s definitely something magical about unrolling your mat outside.

Side Note: This post is about yoga outside, but you don’t have to actually practice traditional yoga poses to get the benefits. Running has been an amazing practice for me in the last six months or so — and when I’m mindful of my body and surroundings and focused on my breath I consider it a type of yoga.

Here are some of my best tips for yoga in the great outdoors!:

Bring the stuff you need.

Duh. Most of you are parents so you probably already carry a huge bag filled with all of the things anyway. Sunblock and bug spray, etc. are pretty necessary here in the South. Water for hydration. Sometimes I bring a beach towel along instead of my mat, depending on the location.

(If you’re doing some mindful running, make sure you have proper fitting running shoes and bras, like these from my friends at adidas*)

Expect distractions.

My favorite outdoor yoga experience was when I led a class on the beach. We were all settled down for Savasana when 3 giant dogs came barreling by and licked several of my students in the face. It was not a Zen moment. But how could we not smile?

Look around.

Take in all of the colors you see. The sounds of nature (and yes, even the traffic noises). Feel the breeze on your skin. Be awe-struck!

Be light-hearted and playful.

Remember kicking off your shoes and practicing cartwheels in your yard when you were a kid—fresh-cut grass squishing between your toes? Have you ever been overcome with an urge to do a Handstand on the beach? Go with that feeling. Incorporate play into your practice to make it more fun and spontaneous!

Join a class.

I’ve had so much fun exploring different class options lately. I love that I can just show up and practice–someone else has found the space, planned out a fun sequence, and assembled an amazing group of people. (I even feel OK with bringing the kids along because outside classes always have some extra noise and distraction anyway!)

*Thanks to adidas for letting me try out their gear!

3 Favorite Yoga Poses & Practices for Outside

To install Handstand.

I can’t kick into a free-standing handstand. So, my outside handstands look more like cartwheels. And you know what? That’s perfect for the beach or a park!

To install Sun Salutations.

Because SUN, obviously.

Sun Salutations are energizing, rhythmic, and breath-centered. I love the repetition because it really helps me to get out of my head and into my body–perfect for those times when I’m leading my own practice.

Anything that’s reflective for you.

Once you get the play out of the way, it’s nice to settle in.

I love a long-held Pigeon Pose or a simple seated forward bend practice to help me focus my attention inward, even when there’s a lot going on around me.