Animal Mimicry Yoga: Flowing with Nature

Objective: To engage in mindful movement inspired by nature and animals, fostering body awareness and emotional regulation.

Instructions: Follow your teacher's guidance to move through these poses. Focus on how your body feels and your breath with each movement. It's not about being perfect, but about experiencing the movement.

The Flow

1. Tall Tree Pose

• How to: Stand tall like a strong tree. Root your feet into the ground. Bring your hands together at your heart or reach your branches (arms) to the sky. Sway gently like a tree in the breeze.
• Focus: Stability, grounding, gentle movement.

2. Winding River Flow

• How to: Stand with feet hip-width apart. Begin to sway your body side to side, letting your arms hang loose. Imagine your body is a winding river, flowing freely and smoothly. Let your head and neck be relaxed.
• Focus: Fluidity, releasing tension, continuous motion.

3. Graceful Crane Lift

• How to: Stand on one leg, bending the other knee and lifting your foot towards your inner thigh (or ankle/calf if balance is tricky). Extend your arms out to the sides like crane wings. Hold for a few breaths, then switch legs. (Teacher can demonstrate or assist with balance if needed).
• Focus: Balance, concentration, grace.

4. Spreading Eagle Stretch

• How to: Stand with your feet wide apart, arms extended out to your sides. Bend your knees slightly and sweep your arms down and then up, imagining you are taking flight. Gently stretch from side to side.
• Focus: Expansion, openness, gentle stretch.

5. Peaceful Stone Rest

• How to: Come to a child's pose (kneel on the mat/floor, sit on your heels, and fold your torso forward, resting your forehead on the ground). Let your arms rest beside your body or stretch forward. Imagine you are a heavy, peaceful stone. Breathe deeply.
• Focus: Rest, stillness, calming the mind.

Reflection Question: What animal or nature element did you feel most connected to during our movement today, and why?

Movement and Mood Journal: My Nature Within

Name: ____________________________

Date: ____________________________

Reflecting on Mindful Movement

Take a few moments to reflect on our mindful movement session. There are no right or wrong answers; just write what comes to your mind and heart.

1. Before Movement: How did I feel?

• Before we started our mindful movement today, what was your general mood or energy level? Use a few words to describe it.
  
  
  
  

2. During Movement: What did I notice?

• As you moved through the nature-inspired poses (Tree, River, Crane, Eagle, Stone), what sensations did you notice in your body? (e.g., warmth, stretching, lightness, heaviness, tingling)
  
  
  
  
  
  
  

• Which movement or pose made you feel the most connected to nature? Why?
  
  
  
  
  
  
  

• Did your focus shift during any of the movements? What distracted you, or what helped you stay focused?
  
  
  
  
  
  
  

3. After Movement: How do I feel now?

• After the mindful movement session, what is your current mood or energy level? Has it changed from before? If so, how?
  
  
  
  
  
  
  

• How might you use mindful movement in your daily life to help you when you feel stressed, unfocused, or overwhelmed?
  
  
  
  
  
  
  
  
  
  
  
  

4. My Favorite Moment

• Describe your favorite part of today's mindful movement experience.
  
  
  
  
  
  
  

Mindful Movement: Teacher Script

Introduction (Slide 1: Mindful Movement: Flow Like a River, Stand Like a Mountain)

"Good morning/afternoon, everyone! Today, we're going to explore something really cool called mindful movement. It's a way of combining how we move our bodies with how we pay attention to what's happening inside us and around us. We'll be connecting with nature through our movements, and I think you'll find it can be a powerful tool for how you feel." (2 minutes)

Warm-Up: Nature Check-In (Slide 2: Warm-Up: Nature Check-In)

"Let's start by taking a moment to check in with ourselves and connect with nature, whether we're inside or out. I invite you all to find a comfortable seated position. If you feel safe and comfortable, you can gently close your eyes, or just lower your gaze to the floor. Now, let's take three deep, slow breaths together. Inhale... and exhale... again, inhale... and exhale... one more time, inhale... and exhale.

Now, with your eyes closed or gaze lowered, just notice any sounds you hear around you. What do you smell? And most importantly, what do you notice inside your body? Are there any feelings, sensations, or perhaps even a little energy? Imagine you are in a peaceful outdoor space – maybe a forest, a beach, or a quiet meadow.

Okay, gently open your eyes. Can anyone share one thing they noticed or imagined during that check-in?" (5 minutes)

Introduction to Mindful Movement (Slide 3: What is Mindful Movement?)

"Great shares! Now, let's talk a bit more about what mindful movement is. (Point to slide) As the slide says, mindful movement is simply paying attention to your body as it moves. It's not about being a perfect dancer or an amazing athlete; it's about being present. Think about a river – it flows, sometimes fast, sometimes slow, but it's always moving, always present in its journey. Or a mountain – it stands strong and still, rooted to the earth. We can bring that same awareness to our own bodies.

Why is this important? Because movement can actually help us understand and manage our emotions. If you're feeling stressed, or really energetic, or a little down, moving our bodies with intention can help us shift those feelings. We're going to explore this together today." (5 minutes)

Guided Movement Flow: Animal Mimicry Yoga (Slide 4: Guided Movement: Animal Mimicry Yoga)

"Alright, it's time to move like nature! We're going to do some gentle movements inspired by animals. Remember, the goal isn't to be perfect, but to really feel what your body is doing and how it feels. Pay attention to your breath – it's your anchor in mindful movement.

(Refer to Animal Mimicry Yoga Activity for full pose descriptions and lead students through each pose with these cues)

• Tall Tree Pose: "Let's start by standing tall like a strong tree. Feel your feet rooting into the ground. You can bring your hands together at your heart, or stretch your arms up like branches reaching for the sun. Sway gently, like a tree in a soft breeze. What do you notice about your balance? How does it feel to be stable and strong?"

• Winding River Flow: "Now, let your body become a winding river. Stand with your feet hip-width apart and gently sway side to side, letting your arms hang loose. Feel the fluidity, the continuous motion, as if you're flowing downstream. Can you release any tension in your shoulders or neck?"

• Graceful Crane Lift: "Next, let's try the graceful crane. Shift your weight to one leg, and gently lift the other foot, perhaps resting it on your ankle, calf, or even your inner thigh if you feel balanced. Extend your arms out like a crane spreading its wings. Find a spot to focus on. How does it feel to balance? Let's try the other side."

• Spreading Eagle Stretch: "Now, spread your feet wide apart, and extend your arms out to the sides. Bend your knees slightly and, as you inhale, sweep your arms down and then up, imagining you are taking flight like an eagle soaring high. Exhale as you bring them down. Feel that expansion and openness in your chest. Gently stretch from side to side."

• Peaceful Stone Rest: "Finally, let's become a peaceful stone. Come down onto your knees and gently fold your torso forward, resting your forehead on the ground. Your arms can rest beside you or stretch out in front. Feel heavy, still, and grounded, just like a stone in a quiet stream. Take some deep breaths here, letting go of any tension." (15 minutes)

Cool-Down & Reflection (Slide 5: Cool-Down & Reflection)

"Okay, everyone, slowly and gently come back up to a comfortable seated position. Close your eyes again if you wish, or just softly gaze forward. Take a few deep breaths. What do you notice about your body and your mind now? Do you feel different from when we started?

I'm going to hand out these journals now. They are called the Movement and Mood Journal. I want you to take some time to start reflecting on your experience today. Think about how you felt before, during, and after our mindful movement. There are prompts in the journal to guide you." (5 minutes)

Group Share & Wrap-Up (Slide 6: Group Share & Wrap-Up)

"To wrap up our session, can each of you share just one word or a short phrase about how you feel right now, or something you learned or experienced during our mindful movement?"

(Allow students to share.)

"Wonderful insights, everyone. Remember this: mindful movement is a tool. It's something you can use anytime you need to feel calm, improve your focus, or just connect with yourself a little better. You have this power within you.

Thank you for flowing and standing with me today! I hope you carry this feeling of mindful movement into the rest of your day." (3 minutes)