Summer’s here, and it’s arrived in full swing! The weather is super hot, and all you want to do is to sit in an air conditioned room, or next to an open window with a breeze. You just want to sip on nice, chilled mint lemonade and laze around. The last thing you want to do is get all hot and sweaty with a workout! However, not working out till the rains come in isn’t exactly a good idea – not if you want to keep that waistline from expanding! So we’ve got the perfect middle path – yoga asanas especially for summer! And there are loads of benefits of yoga in summer too!
Benefits of Yoga in Summer
But doing yoga during summer is not just because it’s the only workout that won’t get you all hot and dizzy. There are many other benefits to doing yoga asanas this season, and they all have to do with a more holistic sense of health and wellbeing.
- Summer is a great time to make use of the early mornings. They aren’t crazy hot, but are bright enough to drive away any sleepiness. And it’s the perfect opportunity to take your practice outside – your yard, garden or even your balcony.
- Your limbs and muscles all feel kind of stiff in the cold weather, but they tend to loosen up in the summer. This means more flexibility for the more challenging yoga asanas!
- Doing yoga in the summer ensures that you keep up the momentum of your exercise routine and don’t lose out on any of the benefits you gained by exercising previously
- Yoga is multipurpose – it energizes and refreshes you, and it can also relax and slow you down. So you can choose yoga asanas based on how you are feeling for the day.
- You don’t need to pack a bag, struggle with parking and go to a gym, only to find that your car has turned into a preheated oven in the meantime. With a sweat free yoga mat, all yoga positions can be done in the comfort of your home – in whatever clothes keep you cool this season!
4 Yoga Assanas you must try this summer
1. Matsyasana (Fish Pose)
- Lie on your back with your knees bent and feet flat on the floor.
- Inhale deeply and as you do so, lift your hips off the floor and use the space to place your hands under your buttocks, palms facing down. Let the weight of your buttocks settle on your hands.
- In this position, inhale again and pressing your arms into the floor, lift your torso and head slightly.
- Arch your back and let your head settle back slowly and down into the floor. Avoid placing unnecessary stress on your neck or head.
- Stretch out your legs, pushing through the heels. Hold the pose for 15-30 seconds. Release the pose by exhaling and lowering your head and torso into the floor.
Doing the fish pose should keep you as cool as a fish in water! This pose gives a good stretch to the back, neck and muscles between the ribs. It’s also a great energizer when you’re feeling sluggish.
Avoid this pose if you have any kind of trouble with your neck or upper back or if you are prone to headaches or migraines.
2. Uttanasana (Standing Forward Bend)
- Start in mountain pose. Place your hands on your hips and exhaling, hinge forward from the hip. Lengthen your torso as you bend, separating it from the pelvis.
- Keeping your knees straight but not locked, place your palms on the floor on either side of your feet. If this is hard, place your finger tips instead or grab your ankles. Another option is to cross your arms and hold the opposite elbow.
- Continue to breathe normally. For every breath, stretch the spine longer, and deepen the bend. Avoid strain in the neck, letting the head hang normally.
- Hold the pose for 30-60 seconds. To come up, reverse the pose by placing hands on the hip and raising the torso, pressing into the tailbone.
Although sometimes included among power yoga poses, this is a very relaxing pose, something you desperately need when the heat has gotten to your head! The thighs, hamstrings, calves and hips get an incredibly deep stretch, and it reduces fatigue as well.
If you can’t seem to stand for long with your head down, do a half-version by placing your hands on your knees, keeping your back straight and parallel to the floor.
3. Baddha Konasana (Butterfly Pose or Bound Angle Pose)
- Start by sitting on the floor with a rolled towel under your hips. Stretch out your legs.
- As you exhale, bend your legs and bring your feet inwards, so that your heels are as close to your buttocks as possible.
- Let your knees fall outwards, as you bring the soles of your feet together in a ‘Namasate’ like pose. Hold on to the big toes and bring them close to your groin.
- Ensure that the soles of the feet are touching and the outer edges are on the floor. Keep your back straight throughout. Focus on the thighs touching the floor rather than pushing the knees down.
- Hold the pose for as long as you comfortably can. Come out of it by lifting your knees back up and stretching out your legs as before.
This is a pose that’s recommended for everyone, from kids to pregnant women! This is excellent if you’re feeling all hot-headed this summer, and it offers both energy and stress-relief. You also get a very good stretch in your thighs, groin and hips.
If you have knee trouble, this pose might cause discomfort.
4. Shavasana (Corpse Pose)
- Start by sitting on the floor. Bend your knees, keeping your feet flat on the floor. Lean back on your arms, and gently lift your hips up and away, preparing to get into a lying position.
- Extend both legs one by one and keep them straight in line with your spine.
- Keep the spine in a neutral position. Let the head move away from the neck.
- Release your arms on either side, at a slight angle from the torso, keeping the shoulder blades on the floor. Let the back of the hands rest on the floor.
- Relax every part of your face one by one. Let the tongue relax, and feel the eyeballs falling into their sockets. Be aware of any creases on the face, like in the eyebrows.
- Let the entire body relax for 5 minutes or more. Avoid pushing or straining to hold any organ in any position.
This is the ultimate cooling yoga asana! This pose also lowers blood pressure, reduces headaches and calms the entire body and mind.
If you experience pain or tension in any part of your body, use a rolled towel for support. But we would highly recommend a sweat free yoga mat that will help you to practice your yoga better.
You can do just these yoga asanas this summer, or include them in a longer practice. It’s advisable to end with the savasana since it’s a restorative pose. So pull out your yoga mat in summer and we promise, you’ll feel incredible after you’re done!