Yoga For Summers: Yoga Poses and Pranayam

Summers are on in full swing and everyone does something or the other to keep them cool. Whether it is drinking fresh coconut water, taking extended cool showers, or relishing popsicles, there are so many choices. But did you know that you can do yoga and keep yourself cool this summer? Yes, you read that right.
Talking about Yoga for summers to help you beat the heat.

Image Source: Phillyyogafactory

Keeping yourself hydrated is one of the most important things for summers. Eat fruits and vegetables with high water content. Also doing yoga can be a bonus. Experts say that the following 2 pranayam technique help you cool down in summers.

Sheetkari Pranayam

This technique is like sheetali pranayam, the only difference being this is done with clenched teeth and sheetali pranayam is done with a folded tongue.

1. Sit in sukhasana and place your hands on your knees.
2. Clench your teeth and inhale
3. Take a long breath, hold, and release from nostrils.
4. Repeat this 10 -20 times.

Image Source: Ayurveda and Yoga

If you suffer from heat stroke often, then these pranayam techniques will be greatly helpful for you. People who have low blood pressure, cold, flu, asthma, or any other respiratory problem should take precaution and practice these techniques only under expert supervision. When practicing yoga for summers, both inhalation and exhalation are done slowly to get the maximum benefit. There are many different Yoga Mudras and Yoga Poses that give you the energy to sail through rough seasons in a smooth manner.

Yoga For Summers – 7 Yoga Poses To Keep You Cool This Season. 

1. Sheetali Breath 

Sitali in Sanskrit means ‘cooling’. Sitali breath is a yoga pose that has an immediate cooling effect on your body. By inhaling into the moisture of your tongue makes your mouth and the entire body feels breezy and cool.
For this pose, sit in a comfortable position on a yoga mat or flat ground with your back straight. Breathe in and out by paying attention to the flow of your breath at the tip of your nose. Stick your tongue out and roll the outer edges, it should look similar to a hotdog bun.

• Take a long inhalation – to a count of three
• Retain the breath for a beat
• After inhaling, draw your tongue back into the mouth, close your lips, and exhale through your nose.

Try this for at least 10 rounds, working up to 50 breaths for a cooling effect. 

2. Sun Breaths 

Doing a complete Sun Salutation, or Surya Namaskar as it is popularly known as will generate heat in the body. A Sun breath is a yoga pose that has a calming effect on your mind. You can easily do this yoga pose, as it does not create much sweat also.

• Stand in Tadasana, inhale to reach your hands over your head and place your palms in prayer position.
• While exhaling, bring your hands down from prayer position and hinge at the hips to fold over your legs.
• Inhale again; lengthen your spine for a halfway lift.
• Exhale, fold back down.
• Inhale and rise up to place your hands on the side, and finally folding them for prayer position. Come back to Tadasana.

Repeat this 5 times. 

3. Parsva Tadasana 

This pose is called side-bending mountain pose. Stand firmly on the ground and spread your toes.

• As you root down to the floor, plug your thigh bones up to stabilize your pelvis.
• Lift your arms and take them overhead. The right hand catches the left wrist.
• Take a long inhalation, and lift the back ribs up and off the pelvis, in opposition to the anchored leg on the floor.
• Exhale and bend sideways to the right.
• Draw your ribs in towards the midline.
• Inhale deeply into the left side of your body.
• Exhale and come back to the center

Image Source: Womenfitness.net

4. Vriksasana 

Popularly known as the tree pose, this asana cools your mind and strengthens your body. Stand in Tadasana.

• Lift your left knee into your chest and out to your side.
• Place your left foot on your right calf or reach down to grab your left ankle and place it on your right thigh.
• Bring your hands to your heart center.
• Root down with your right foot and lift up through the crown of your head.
• Stay for 5 breaths.

Repeat on the other side. 

5. Temple Pose Twist Variation 

For this yoga pose, you have to keep your feet wide and bend your knees. See that your knees are stacked over your heels and the angle of your thigh matches you’re the angle of your foot.

• Press your feet firmly on the ground, press your thighs back and bend your hips down.
• Inhale and bring your hands to your thighs, shrugging your shoulders to your ears.
• Exhale, and twist to your right.
• Keep your arms as stretched as possible and use them as leverage to help you lengthen and twist.

6. Simhasana

This Lion like Yoga Pose reduces tension in mind & body and relaxes every muscle of your face.

• Kneel down with your seat resting on your heels or come to a crossed-legged seat.
• Place your hands on your thighs or reach the ground.
• Inhale through your nose.
• Exhale through your mouth, making a ‘ha’ noise.
• At the same time, stick your tongue out as far as possible towards the chin.
• Inhale and bring back the tongue in and close the lips.

Repeat 3 to 5 times. 

Image Source: Wikipedia

7. Savasana

During the harsh summers, your body and mind need extra rest. With Savasana, you can rejuvenate both your mind and body.

• Lie down on your back on a yoga mat in a comfortable position.
• Let your toes turn out to the side. Arms are down by the side with palms facing up.
• Close your eyes and relax your eyes, jaws, and forehead. Rest and let go of your breath slowly.

Stay there for 10 – 15 minutes. You can also add soft music or chants in the background. It would have a soothing effect. Come out slowly.

Do this in the morning and stay cool for the rest of your day. 

It is suggested that you practice these poses after few rounds of sun salutations. It would help to harness the heat of summers, burn off excess energy, get grounded, and keep you cool and calm.