Fancy a trip to the Rainforest? Let's go!

1. Begin by taking our Sankalpa or intention for today and plant our feet into the earth like the roots of the trees, helping us to feel strong and grounded as we explore the rainforest.

2. 
   Let’s salute the sun that provides us with light and energy as we begin our journey with a Surya Namaskar! Surya is the sun and Namaskar means 'to bow'.

   • Stand up tall in the mountain pose –Tadasana

   • Inhale as you raise your arms up and over your head till the palms of your hands touch - Urdva Hastasana

   • Exhale as you dive down with your hands reaching the floor - you can bend the knees! - Uttanasansa

   • Inhale as you step back with the right foot into a lunge - gaze up and look around the forest - Ashwa Sanchalanasana

   • Exhale as you take the left foot back so that your body is in a diagonal line - Uttihita Chaturanga Dandasana

   • Lower down your knees, chest and chin to the floor - Ashtangasana

   • Inhale as you slide the chest forward, lifting the chest up from the floor and arching into your lower back - Bhujangasana

   • As you exhale, lift up the hips and lower the head as you come into an upside down V shape. Press your heels down into the earth - Adho Mukha Svanasana

   • Inhale as you step forward with the left foot into a lunge - gaze up and look around the forest - Ashwa Sanchalanasana

   • Exhale as your right foot steps forward to meet the left in a forward bend - Uttanasansa

   • Inhale as you raise your arms up and come to stand in - Tadasana

3. 
   As we enter the forest we see lots of trees.
   Let’s find our own Vriksasana or Tree pose!
   Put all your weight on the right foot, and raise the left foot off the floor so you are standing on one leg.
   Bend your left knee, place the sole of your left foot on your inner right thigh, or your right shin and balance. Sway like a tree with your hands up in the air.
   Repeat swapping the feet so you are balancing on your left leg. Bring the feet down to the floor.

4. 
   Look over there – it’s a big bird flying past!
   Virabhadrasana!
   Put all your weight on the right foot, and raise the left foot off the floor so you are standing on one leg. Extend the left leg behind you. Bend your torso forward and take your arms out in front of you - imagine that you are gliding through the air like a bird.
   Repeat swapping the feet.

5. 
   Now jumping through the trees like a Monkey! Let’s take Malasana -Squat pose.
   From Mountain Pose - Tadasana, bend your upper body, reach for your toes, and sway your arms in a wave motion from side to side.
   Come down to a squat, sinking your hips down and take your hands in a prayer position.

6. 
   As you follow the monkey with your eyes you are stunned to see a beautiful butterfly flying past! Look at its vibrant colors.
   Butterfly - Baddha Konasana
   
   Release your hands from prayer position and come to sit on your buttocks. With a tall spine, bend your legs, place the soles of your feet together, and gently flap your legs like the wings of a butterfly. Take your hands around the soles of your feet.

7. Time to rest. As we go further into the forest, night is beginning to fall. It’s time for a rest before we continue our journey into the forest tomorrow. Let’s lie down and gaze at the stars.
   
   Savasana
   Lie flat on your back with your arms and legs stretched out, palms facing up. Breathe and rest. Look up at the stars in the sky. Now gently close your eyes.

by Rupal Sanghrajka

Bibliography:

Yoga for children - Sunita Poddar

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