When summer rolls in, so do sunburns, fatigue, irritability, and restless nights. While we can’t control the temperature outside, we can tune into our bodies and minds through yoga to maintain a sense of cool and calm.
Yoga isn’t just about flexibility—it’s about balance. Some yoga poses and breathing techniques are especially effective for regulating internal heat, soothing the nervous system, and creating that much-needed calm amid the summer buzz. Here’s a complete list of cooling yogasanas, pranayama techniques, and wellness tips that can help you stay chill, focused, and energized all season long.
5 Yoga Poses for Summer Heat and Mental Peace
1. Shitali Pranayama (Cooling Breath)
What it is: A breathing technique that literally cools the body from the inside out.
How to do it:
- Sit in a comfortable cross-legged position with a straight spine.
- Stick out your tongue and roll the sides up (if you can’t roll it, just purse your lips like sipping through a straw).
- Inhale slowly and deeply through the rolled tongue or pursed lips.
- Close your mouth and exhale through your nose.
- Repeat this cycle for 8–10 rounds.
Benefits:
- Instantly reduces body temperature
- Helps control excessive sweating
- Reduces anxiety, stress, and irritability
- Aids digestion by cooling the digestive fire
Pro Tip: Practice this on an empty stomach and in a clean, cool space for the best effect.
2. Supta Baddha Konasana (Reclined Bound Angle Pose)
What it is: A deeply restorative pose that opens up the hips and chest, perfect for deep relaxation.
How to do it:
- Lie flat on your back.
- Bring the soles of your feet together, letting your knees fall apart to the sides.
- Place cushions or yoga blocks under each thigh for support.
- Rest your arms by your sides, palms up.
- Close your eyes and stay in the pose for 5–10 minutes, breathing slowly.
Benefits:
- Relieves pelvic tension and lower body heat
- Promotes blood circulation and relaxation
- Reduces stress and anxiety
- Eases menstrual discomfort and fatigue
Mental Bonus: This pose is like a hug for your nervous system. It’s often used in restorative yoga to settle the mind.
3. Viparita Karani (Legs-Up-the-Wall Pose)
What it is: A passive inversion that improves circulation and deeply relaxes both body and mind.
How to do it:
- Sit sideways next to a wall and gently swing your legs up against it.
- Lie down on your back, adjusting your distance so your hips are close to the wall but not strained.
- Rest your arms at your sides or place one hand on your belly and the other on your chest.
- Breathe deeply and stay in this pose for 5–15 minutes.
Benefits:
- Reduces swelling in feet and legs from heat and standing
- Lowers blood pressure and calms the nervous system
- Improves lymphatic drainage
- Promotes better sleep
Mental Bonus: It’s like hitting the reset button after a long, hot day.
4. Setu Bandhasana (Bridge Pose)
What it is: A mild backbend that gently energizes while offering relief from physical and emotional tension.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Keep your arms at your sides and palms flat on the ground.
- Inhale, press into your feet, and lift your hips up toward the ceiling.
- Clasp your hands under your back or use a yoga block under your sacrum for a restorative version.
- Hold for 30 seconds to 1 minute, breathing deeply.
Benefits:
- Opens the chest and improves lung capacity
- Balances the thyroid and improves hormonal flow
- Calms the brain and helps alleviate mild depression
- Offers a mild cooling effect when done passively with support
Variation Tip: Use a block under your sacrum to turn it into a restorative pose and stay longer with ease.
5. Balasana (Child’s Pose)
What it is: A grounding posture that calms your whole system, ideal for cooling down after a hot yoga session or a tiring day.
How to do it:
- Kneel on the mat with your big toes touching and knees apart.
- Sit back on your heels and fold forward, placing your forehead on the mat.
- Stretch your arms forward or let them rest by your sides.
- Breathe deeply into your belly and back, holding for 2–5 minutes.
Benefits:
- Eases fatigue and emotional exhaustion
- Relieves tension in the spine, neck, and shoulders
- Promotes introspection and quiets the mind
- Supports a cooling, inward-focused energy
Mental Bonus: It’s a reminder to surrender and let go—so important during high-energy summers.
Extra Cooling Tips for Your Practice
- Avoid hot yoga or intense cardio workouts during the hottest parts of the day (10 AM–4 PM).
- Stay hydrated—add mint or cucumber to your water for an extra refreshing kick.
- Incorporate calming colors in your space—cool tones like blue and green can subconsciously ease heat.
- Diffuse cooling essential oils like peppermint, sandalwood, or eucalyptus during your session.
- Eat cooling foods such as watermelon, coconut water, cucumber, and yogurt to complement your yoga practice.
Final Thoughts
Practicing these yogasanas in summer isn’t just about escaping the heat—it’s about restoring balance. Yoga teaches us to adapt, listen to our bodies, and work with the seasons rather than against them. By slowing down, breathing deeply, and staying present, we invite peace and coolness into both our bodies and minds.
So the next time the sun gets too intense or you feel your energy slipping away, take a mindful pause. Unroll your mat, find your breath, and let these asanas guide you back to your center.
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