Summer Grounding: My Outdoor Yoga Ritual to Reconnect with Nature

ILONA CORYNDON BURNS
Aug 6
5 min read

Barefoot woman in a white dress and hat walks up stone steps in a sunlit, sandy path surrounded by greenery. Calm, summer setting.

Summer is a season of expansion. The days are long and golden, nature is buzzing with life, and everything seems to be pulling us outward—into activity, movement, celebration. I love this time of year. But I also know how easy it is to get swept up in the brightness and business, and to lose that sense of rootedness within myself.

That’s why I come back - again and again, to the simple practices that ground me.

Movement. Breath. Bare feet on the earth. Time with the trees.

Woman meditating in a serene forest setting, sitting cross-legged on grass. Sunlight filters through trees, creating a peaceful atmosphere.

In this piece, I want to share a little ritual that’s become a summer companion for me: a gentle outdoor yoga flow that brings me back into the moment, followed by barefoot walking and forest bathing. These practices are simple, but they work deeply. They remind me that I am part of nature, not separate from it.

Outdoor Yoga Rituals and Why I Ground More in Summer

In yoga philosophy and Ayurveda, summer is governed by fire, characterised by transformation, light, heat, and outward energy. I feel it in myself: I’m more social, more motivated, more active. But I’ve also learned that too much fire, without balance, can leave me feeling scattered or depleted.

Two people with raised arms stand in a sunlit forest, expressing joy. They're surrounded by lush green trees and dappled light.

So I ground. I take my practice outside. I walk barefoot on the earth. I sit in the woods, and almost instantly, I feel my breath deepen and my nervous system relax.

There’s research to back this up: barefoot walking (or earthing) has been shown to reduce inflammation, improve sleep, and calm the stress response. The Japanese practice of shinrin-yoku, or forest bathing, has similar effects, lowering blood pressure, boosting mood, and bringing us into the healing frequency of the natural world.

Person with curly hair in a patterned coat looks upwards, standing on a forest path. The green, blurred background creates a serene mood.

A Gentle Outdoor Yoga Practice (15–20 Minutes, Beginner Friendly)

This is a calming, easy-to-follow sequence that anyone can try, especially beginners. No mat is necessary, though a towel or blanket can be helpful for comfort. Practising barefoot on the grass or earth is ideal.

Move slowly, listen to your body, and keep your breath steady. There’s no need to strive for perfect poses; this is about feeling grounded and connected.

People practicing yoga outdoors on grass. They are in side plank poses, wearing colorful attire. Trees in the background, sunny setting. — Outdoor Yoga Practice

1. Mountain Pose (Tadasana)

Stand with your feet hip-width apart and arms relaxed at your sides. Gently press your feet into the ground and lift through the top of your head. Let your shoulders soften.

Breathe: Take five slow breaths, feeling the ground beneath you.

Try this thought: “I am steady. I am present.”

Woman standing on a blue yoga mat in a bright room with brick walls and arched windows, smiling and appearing relaxed. — Yoga Mountain Pose - Tadasana

2. Standing Forward Fold (Uttanasana)

From a standing position, slowly bend forward from your hips, allowing your upper body to hang down. You can keep a generous bend in your knees. Let your arms and head relax.

Breathe: Stay for five breaths. With each exhale, imagine letting go of tension and releasing it down into the earth.

Woman practicing yoga on blue mat in bright room with brick walls and arched windows. Sunlight streams in, creating a calm atmosphere. — Yoga Forward Fold Pose - Uttanasana

3. Low Lunge with Gentle Twist (Anjaneyasana)

Step your left foot back and lower your left knee to the ground. Bring your hands to your front thigh for balance.

If you feel steady, place your left hand on the ground and slowly raise your right arm toward the sky for a gentle twist.

Switch sides: After five breaths, repeat on the other side.

Tip: Use a folded towel under your back knee if it’s sensitive.

Woman in a yoga pose on a black mat in a bright room. She has one arm raised. There are white brick walls and vases with dried plants. — Yoga pose low lunge with gentle twist - Anjaneyasana

4. Tree Pose (Vrksasana)

Stand tall and shift your weight onto one foot, maintaining a slight bend in the knee. Place the sole of your other foot on your inner ankle or calf—wherever feels steady. Bring your hands to your heart or reach them overhead. Focus your gaze on something a little way in front of you that isn’t moving.

Balance tip: You can stand near a tree or wall for support.

Hold: 5 slow breaths on each side. Wobbling is perfectly normal, it’s part of finding balance.

Woman practicing yoga in a bright room, balancing on one leg in tree pose on a blue mat. Brick walls and arched windows in the background. — Yoga Tree Pose - Vrksasana

5. Seated Butterfly Pose (Baddha Konasana) + Gentle Twist

Sit down and bring the soles of your feet together. Allow your knees to gently drop out to the sides (the closer you bring your heels towards your body, the stronger the stretch will be). Hold your feet or ankles. Sit tall and take a few breaths into your hips.

Then gently twist to one side, placing one hand behind you and the other on your opposite knee. Repeat on the other side.

Breathe: Move slowly, and keep the spine long as you twist.

Woman meditating on a blue mat with mountains in the background. She's sitting cross-legged, wearing a white top, and appears serene. — Yoga Butterfly pose - Baddha Konasana

6. Final Resting Pose (Savasana)

Here is an outdoor yoga ritual to reconnect with nature - lie down on your back with arms and legs relaxed. Let your whole body soften. If the ground is cool or uneven, use a blanket or lie on grass or sand.

Stay: 3–5 minutes or more, breathing naturally.

Focus: Notice the sounds of nature around you—the birds, wind, and insects. Let yourself be completely still.

Five people lying on yoga mats in a green park, eyes closed, practicing relaxation or meditation. Bright, sunny day.

After Practice: Reconnect with Nature

Barefoot Walking Meditation

After I move and rest, I enjoy taking a short, barefoot walk on grass, earth, or sand. I walk slowly and tune into the sensations under my feet. It helps integrate everything and brings me fully into the moment.

You can repeat to yourself:

“With each step, I return.”

This practice is deeply calming and reminds me that the earth is always here, offering a constant source of support.

Person in orange pants walks barefoot on a mossy log in a sunlit forest. Bright green and yellow leaves enhance the serene mood.

Forest Bathing: Letting Nature Hold Me

Whenever I can, I find time to sit or walk quietly in the woods. This is my version of shinrin-yoku, or forest bathing. I don’t treat it like exercise; I allow it to be soft and slow. I notice the textures of bark, the light in the leaves, and the scent of damp moss or dry pine.

Even just ten minutes in a natural place resets something in me. I always leave with a clearer mind and steadier breath.

Woman in yoga pose on a mat in a grassy field with mountains in the background. Wearing a purple top and black leggings, shoes nearby. Calm mood.

Final Thoughts

This little ritual, movement, breath, stillness, nature, keeps me steady in the fire of summer. It doesn’t need to be long or perfect. What matters is presence. Intention. Returning.

I hope you’ll try it—once, or often. Let the ground hold you. Let the trees teach you. Let the season be a reminder to reconnect with your body, your breath, and your true self.

And if you do try it, I’d love to hear how it feels for you. These small moments of connection can be powerful, especially when we take them outside.

Take Good Care x