Chesapeake Bay Yoga

Simply being outdoors is a fantastic way to promote health and wellness. If you're looking for a way to deepen your connection to both nature and your body, why not try out these Chesapeake Bay-inspired yoga poses? As you work through your practice, mimic the water of the Chesapeake Bay's tributaries: create a natural flow and do not bend yourself beyond your limits. Yoga is about the unity of mind, breath, and body, so as you exercise your body, also allow any negative thoughts to flow away downstream. When you're through with these poses, try making up new poses that feel good to your body, or that mimic the environment around you.

Pro-tip: The beauty of the Chesapeake Bay can be breathtaking. As you try out these watershed-inspired yoga poses, be sure to take deep, slow breaths to steady and strengthen your body!

Photograph: Skyler Ballard, Chesapeake Bay Program

Lotus Pose

The seeds of the American Lotus stay dormant for a long time. If you come across a pale yellow lotus blooming, it's possible that it grew from a seed that was dropped centuries ago when American Indians were the only peoples paddling the Bay's creeks. As you sit up straight in the lotus pose, have the lotus seed's patience as you take the time to lengthen your spine and stretch your hips.

Photograph: Will Parson, Chesapeake Bay Program

Fish Pose

If you have the flexibility, you can keep your legs in lotus pose as you come onto your back. Another option is to send your legs out long with the knees slightly bent. With forearms pressing into the ground and shoulders back, arch your spine and allow your head to sink down, avoiding crunching in the neck. Send your awareness to the crown of your head, perhaps thinking of the wisdom of the Atlantic Sturgeon, a native fish that can live to be 60 years old.

Photograph: Caitlin Finnerty, Chesapeake Bay Program

Bridge Pose

Now let's stretch our lower backs while beginning to activate the muscles in our core, glutes, and thighs. Plant your feet and hands firmly on the ground and bend your knees. Pressing into your feet, raise your pelvis. Clasp your hands together under your back and hold the pose before lowering back down. As you move up and down, try rolling through the spine, giving a nice massage to each vertebra. Individual vertebrae are like the stones or trestles that support the bridge of your spine.

Photograph: Will Parson, Chesapeake Bay Program

Snail Pose

This is an intermediate position, and if you have a neck issue, you may want to skip it. Lying on your back with your knees bent, carefully raise the hips, placing your hands on your back for support. Round your back and allow your feet to lower towards the floor - go slowly and place your weight on your shoulders, being extra careful not to dump weight on your neck.

One variation is to leave the hands on the back and allow the legs to drop towards the floor. A more difficult variation is to bring the toes or shins to the floor and send the arms out behind you. Don't you feel cozy and stretchy like a marsh periwinkle snail in its shell?

Photograph: Virginia State Parks

Eagle Pose

At the end of the 20th century, bald eagles were facing extinction. But today, there are over 3,000 breeding pairs in the Chesapeake Bay alone. Let's celebrate the eagle's resilience and your resilience for having reached the last of our yoga poses. As you stand up tall, have some fun and shake out your feathers before coming into this final stretch.

Eagle pose is all about balance, so take deep breaths to keep yourself steady. First, shift your weight to your left foot. Bending at the hips, cross your right thigh over your left, hooking your right foot around your left calf. Then, send your arms out in front of you, bend your left arm over top of your right, and bring them up to shoulder height. Keep your back straight and head high in the sky. Hold the position, and then repeat, switching to the opposite legs and arms.