Derek Beres

Best Cooling Yoga Poses for Summer

Once upon a time, humans operated according to the cycle of the sun. Now, outside of farming, there are few occupations left that rely on such a schedule. Electricity offers us light whenever we want it, and air-conditioning and heating free us from the elements.

Still, there is a lot of wisdom in rising and heading back to sleep with the sun, and living according to the seasons. And you can certainly do so with yoga. If you're overheating this summer, suffering from humidity or simply feeling the need to relax and unwind, these cooling postures will help you accomplish that goal with the simplest tools imaginable: your breath, your body and a calm mind.

Summer Yoga Pose No. 1: Child's Pose (Balasana)

This de-stressing pose also gently stretches your hips, thighs and ankles while calming your brain.

How-to:

Place your knees on the floor (or a yoga mat) and press your hips back to your heels, arms stretched forward (if you'd like a stretch) or relaxed by your side. (See it here.)

Personally, I enjoy placing my forehead on a block to relax my neck as well; this is a great option if you have an injured neck or shoulder. If you have knee problems, roll up a blanket or sheet and place it behind your knees as you press your hips back. This will relieve pressure in that region.

Hold it for …

Three to five minutes, taking long, deep breaths and focusing predominantly on your exhalation.

Summer Yoga Pose No. 2: Legs-Up-The-Wall Pose (Viparita Karani)

This wonderful restorative pose immediately relaxes your nervous system, and it's also great for migraines, insomnia, digestive problems, respiratory ailments and menstrual cramps.

How-to:

Sit next to a wall, with plenty of room to lean against it. (See it here.) With one hip against the wall, swing your legs up as you lie back onto the ground. I prefer to place a folded blanket under my hips and lower back to mimic the natural curvature of my spine. Let your arms relax at your sides as you breathe.

Hold it for …

At least 10 minutes, but don't be surprised if you're sleeping before that time is up.

Summer Yoga Pose No. 3: Seated Forward Bend (Paschimottanasana)

Long before I practiced yoga, I was regularly doing this pose. The back/shoulder/hamstring stretch is delicious, and it merits daily repeating. It also helps cool down your body after exercise.

How-to:

Seated on the ground (or a blanket or block, if your hamstrings are especially tight), straighten your legs in front of you. (See it here.) If your legs don't straighten all the way, don't force it; keep your knees slightly bent. Take a hold of your calves, thighs or maybe even feet and let your heart start to melt toward your knees. The biggest misconception I find regarding this pose is watching someone try to shove their head between their knees. In forward bends, always think: heart first, head bowed. That will keep your neck and shoulders relaxed and safe, and it's better for your lower back.

Hold it for …

One to five minutes.

Summer Yoga Pose No. 4: Corpse Pose (Savasana)

I always tell people in my class that this is probably the most difficult pose in yoga because it requires doing absolutely nothing at all -- a challenge for those of us who are always on the run. But if you let yourself go, it is totally relaxing and cooling.

How-to:

Lie on your back. (See it here.) Place a bolster or rolled-up blanket under your knees if you have lower-back issues, and support your neck if that area is troublesome. Otherwise, close your eyes and soften into the floor. Begin by scanning your body and noticing anywhere you might be holding tension, such as your jaw, shoulders, hands, feet and so on. After you finish the scan, simply breathe. There is no more doing -- nothing left to accomplish.

Hold it for …

Seven minutes for complete relaxation. Then take your time coming up from it. There's no hurry.

 

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Health - Best Cooling Yoga Poses for Summer