As temperatures soar, it’s not just your body that feels the heat—your mood, energy levels, and mental clarity can also suffer. While air conditioners and cold drinks offer temporary relief, yoga provides a natural, lasting way to beat the heat from within. By calming the nervous system, regulating breath, and releasing built-up tension, yoga helps the body stay cool and balanced even during the hottest months.
Let’s explore how yoga can become your summer sanctuary and the best asanas to help you stay refreshed, inside and out.
How Yoga Helps Cool the Body Naturally
Yoga goes beyond physical exercise—it’s a conscious practice that harmonizes your breath, body, and mind. In summer, this harmony becomes essential for staying cool both physically and emotionally.
- Mind-Body Balance: Yoga reduces stress and restlessness, both of which can amplify feelings of heat.
- Breathwork (Pranayama): Cooling breathing techniques like Sheetali and Sheetkari help lower internal temperature by encouraging deep, steady breaths.
- Gentle Movements: Unlike high-intensity workouts that generate heat, yoga involves controlled movements that support circulation without overheating the body.
Also Read: 10 Powerful Yogic Breathing Exercises and Their Benefits
Best Practices for Summer Yoga
Before diving into the poses, keep these summer-friendly yoga tips in mind:
- Avoid the midday heat by scheduling your yoga sessions in the early morning or late evening.
- Choose a cool, ventilated space for your routine.
- Choose loose-fitting clothes made from natural fabrics to let your skin breathe easily.
- Keep water nearby—preferably infused with mint, lemon, or cucumber to support hydration.
Also Read: Yoga Uncovered: Insights, Practices, and Answers to Top Questions
Easy Yoga Poses to Keep You Cool
Here are five beginner-friendly yoga poses and breathing techniques that can help you stay cool and composed throughout summer:
1. Sheetali Pranayama (Cooling Breath)
How to do it:
Sit in a comfortable position. Roll your tongue into a tube (if possible), inhale through the rolled tongue, then close your mouth and exhale through the nose.
Benefits:
- Lowers body heat instantly
- Calms the nervous system
- Reduces irritability and thirst
2. Sheetkari Pranayama (Hissing Breath)
How to do it:
Sit in a relaxed position. Clench your teeth lightly, part your lips, and slowly inhale through your teeth, creating a soft hissing sound. Close your mouth and exhale gently through your nose.
Benefits:
- Refreshes the body during intense heat
- Reduces thirst and excessive sweating
- Induces a sense of mental calm and clarity
Also Read: 10 Powerful Yogic Breathing Exercises and Their Benefits
3. Supta Baddha Konasana (Reclining Bound Angle Pose)
How to do it:
Lie on your back, bend your knees, and bring the soles of your feet together, allowing the knees to fall open. You can support your knees with cushions if needed.
Benefits:
- Opens the hips and chest
- Relieves fatigue and tension
- Encourages deep relaxation
4. Viparita Karani (Legs-Up-the-Wall Pose)
How to do it:
Lie down facing up, elevate your legs against a wall, and keep your arms loose and relaxed next to your body.
Benefits:
- Improves blood flow
- Eases swelling and tired legs
- Reduces mental and physical exhaustion
5. Balasana (Child’s Pose)
How to do it:
Kneel on the mat, sit back on your heels, and fold forward with your forehead resting on the ground. Stretch your arms in front or keep them by your sides.
Benefits:
- Gently stretches the spine
- Relieves mental fatigue
- Encourages an inward focus and calm
6. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
How to do it:
Sit with legs extended. Fold your right knee and bring it across your left thigh, placing the right foot firmly on the ground. Twist to the right, placing your right hand behind you and your left elbow outside the right knee. Repeat on the other side.
Benefits:
- Stimulates digestion and detoxification
- Balances internal organs
- Releases trapped heat and tension
Join our 15 days yoga retreat in Rishikesh to learn the basic yoga asanas to keep your body fit in all seasons under the guidance of experienced instructors.
Also Read: Discover The Best Yoga School in Rishikesh, India: Upasana Yogshala
Cooling Lifestyle Tips to Support Your Practice
Pair your yoga routine with these Ayurvedic and natural cooling habits:
- Eat hydrating foods like watermelon, cucumber, and coconut.
- Drink herbal infusions made with mint, fennel, or coriander.
- Avoid spicy, fried, or heavily caffeinated foods.
- Take cool showers or soak your feet in cold water after your session.
When the summer heat becomes overwhelming, let yoga be your escape. A consistent 10–15 minute daily practice can help regulate your energy, refresh your body, and restore emotional balance. The key lies in slowing down, breathing deeply, and embracing simplicity.
Let yoga refresh more than just your body—let it soothe your mind and uplift your spirit.
Join Us at Upasana Yogshala
Looking to deepen your practice this summer?
At Upasana Yogshala, our experienced teachers guide you through traditional yoga tailored to the seasons. Whether you’re just beginning or pursuing a teaching path, our 200 Hour Yoga Teacher Training in Rishikesh offers a serene, immersive learning experience.
Refresh your body, calm your mind, and awaken your spirit naturally.
Enroll now and let your yoga journey bloom this summer!
Also Read: A Participant’s Journey: 7 Days Yoga Retreat in Rishikesh at Upasana Yogshala