Do you ever feel completely drained, irritated and sluggish as summer rolls in? Do you find yourself constantly searching for shade or avoiding stepping outside altogether? Even the thought of cooking feels like standing inside a furnace? Don’t worry, you’re not alone. Summer takes a toll on even the best of us.
But that’s not all. The rising temperatures can not only make us uncomfortable, they may even impact our health. Dehydration, heat exhaustion, and even heatstroke become real risks, especially for older adults. In fact, studies show that heat-related deaths among people over 65 increased by 85% between 2017–2021.
As temperatures cross 35- 40°C, we all try to find ways to beat the heat. From Nimbu paani to cold lassi, desi jugaads are never far. But did you know that yoga can be your best savior this summer? Yes, practicing yoga during the summer can help you stay cool, hydrated and energised!
And practicing the right yoga asanas can help you regulate body temperature, experience an improved digestion (cause who can resist a plate of golgappas?), and keep you mentally calm. So let’s explore the best yoga poses for summer along with a great summer yoga sequence that will keep you cool, fresh and active throughout the day!
A Simple Summer Yoga Sequence
Summer season yoga might sound tiring, but in reality, it can actually help you beat the summer heat. So, let’s dive right in and explore the best summer yoga for kids and adults alike.
1. Sheetali Pranayama (Cooling Breath)
This is a great pranayama that instantly cools down your body during the summer heat.
How to do it:
- Sit down comfortably.
- Roll your tongue and take a deep breath through it.
- Close your mouth and breathe out of your nose.
- Repeat for 5-10 rounds.
Why it works:
Cools the body quickly, relaxes the mind and reduces acidity.
2. Sheetkari Pranayama (Hissing Breath)
Another great cooling pranayama that can be done by people who find it difficult to roll their tongue.
How to do it:
- Make sure you are sitting comfortably and have your teeth gripping together slightly.
- Breathe in through the gaps of your teeth.
- Close your mouth and breathe out through your nose.
- Repeat for 5-10 rounds.
Why it works:
Cools the body and lowers stress levels.
3. Supta Baddha Konasana (Reclining Butterfly Pose)
This is a great pose that helps you unwind and cool down during the intense summer heat.
How to do it:
- Lie down on your back.
- Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.
- Relax your hands by your side.
- Stay in this pose for 1 minute.
Why it works:
Reduces tension, cools the body, and improves blood circulation.
4. Ananda Balasana (Happy Baby Pose)
This is a fun asana that can be enjoyed by both kids and adults alike.
How to do it:
- Lie down on your back and bring your knees up to your chest.
- Grab the outside edges of your feet with your hands.
- Gently rock side to side.
- What we do is stay here for 30 seconds to 1 minute.
Why it works:
Stretches the back, reduces irritation caused by heat, and induces relaxation.
5. Viparita Karani (Legs Up the Wall Pose)
This is a great summer yin yoga pose that is great, especially if you have been standing, walking or running a lot under the sun.
How to do it:
- Lie down near a wall.
- Put your legs up against the wall.
- Keep your arms down by your sides.
- Keep your eyes shut and remain in this pose for 1 minute.
Why it works:
Decreases inflammation, enhances blood flow, and cools the nervous system.
6. Shavasana (Corpse Pose)
This is another summer yin yoga pose, which is a great finishing asana.
How to do it:
- Lie down on your back and stretch your legs out.
- Keep your arms by your side.
- Close your eyes and hold for 1 to 2 minutes.
Why it works:
This is a great relaxation pose that cools the mind and body.
Getting started with these yoga poses for summer can be exciting, and we’re here to make it even better for you! Just join our 14-day yoga challenge, which will help you ease into it and help you progress day by day.
Additional Tips for Practicing Yoga During Summer
- Practice early morning or late evening: Avoid doing yoga in the afternoon when it’s too hot.
- Stay Hydrated: Consume coconut water or lemon water 20 to 30 minutes before or post your practice.
- Wear clothes of breathable fabric: Cotton or light clothes are your best options.
- Find a Cool Spot: Practice inside or in a shaded outdoor space.
- Practice low intensity asanas: Practice poses that require holding poses longer rather than asanas with rigorous movements.
Final Thoughts
Summers can be sticky, but you stick to yoga to keep yourself cool! Whether you want a quick summer season yoga sequence, a cooling pranayama, or even fun summer yoga for kids, there’s something for everyone.
And what’s more? With Habuild, you can cool your body, reduce the summer stress and improve your well being from home. Make sure to join our 14 day yoga challenge to get started with guided sessions and see the difference it can make in just 2 weeks! So join now and start your wellness journey today!
Related reads: Yoga for New Moms · The Eightfold Path of Ashtanga Yoga
Summer routines like this one work best when they aren’t reserved for the hottest afternoons alone — practised regularly through the season, they help your body regulate heat and recover energy far more reliably. Consistency is what turns a seasonal cooling routine into something your system can actually rely on. Habuild’s Yoga Everyday program offers that kind of dependable daily structure, whatever the season.
Frequently Asked Questions
What yoga poses are included in this cooling summer routine?
The sequence includes Sheetali Pranayama (Cooling Breath), Sheetkari Pranayama (Hissing Breath), Supta Baddha Konasana (Reclining Butterfly Pose), Ananda Balasana (Happy Baby Pose), Viparita Karani (Legs Up the Wall), and Shavasana (Corpse Pose).
How does Sheetali Pranayama work to cool the body?
You roll your tongue, take a deep breath through it, then close your mouth and breathe out through your nose, repeating for 5-10 rounds. This cools the body quickly, relaxes the mind, and reduces acidity.
What is the difference between Sheetali and Sheetkari Pranayama?
Sheetali involves breathing in through a rolled tongue, while Sheetkari is for those who find tongue-rolling difficult; instead you breathe in through gently gripped teeth, both cooling the body and lowering stress.
What time of day is best to practice yoga in summer?
The article recommends practicing early morning or late evening, avoiding the afternoon heat, and finding a cool or shaded spot.
How much did heat-related deaths among people over 65 increase between 2017 and 2021?
The article cites studies showing heat-related deaths among people over 65 increased by 85% between 2017 and 2021.