Cooling down: Yoga practices to beat the early summer heat
As the early summer sun begins to warm up, it’s easy to feel the heat creeping into our daily lives. For busy mums, this can be especially challenging, with endless to-dos and little time to stay cool. Here in Australia summer is also the time for Christmas and school holidays so it’s even more important for us mums to stay grounded and balance during a hectic time of the year.
By incorporating specific yoga poses and mindful breathing practices into your day, you can naturally lower your body’s temperature and restore a sense of calm. In this blog I will give you some refreshing yoga practices and sequences designed to help you beat the early summer heat.
Why Cooling Yoga is Essential for Summer
Early summer is a transition period, and in Ayurveda, it’s often associated with an increase in Pitta energy, which can lead to overheating, irritability, and restlessness. Cooling yoga practices can help counterbalance this, calming the mind and body, and supporting a relaxed, refreshed state. For mums on the go, these practices are perfect for squeezing in during the morning or evening to bring a sense of ease into a busy day. If you feel good, it will have a ripple effect on the whole family and how you show up in your everyday life.
Top Tips for Staying Cool with Yoga
I love my yoga and it’s essential for me to practice keeping fit and balanced in my day. Any type of exercise can be strenuous in the summer heat, but it’s important to still stay active and enjoy the movement of your body and calming the mind.
Here are my top tips on how to enjoy yoga and stay cool this summer.
Practice in a Calm, Cool Space: Avoid direct sunlight and find a shaded or indoor space where the air is cooler.
Focus on Breathwork: Incorporate cooling pranayama techniques like Shitali (Cooling Breath) and deep, slow breaths.
Stay Hydrated: Make sure to drink water throughout your practice and add a few cooling foods to your day, like cucumber, mint, and coconut water.
Move Mindfully: Stick to gentle, grounding movements, and avoid intense, fast-paced sequences. Think flow, not fire!
Cooling Yoga Sequence for Busy Mums
This 15–20-minute sequence is perfect for early mornings or late evenings when you can steal a quiet moment for yourself before the kids awake or when they have gone to bed. Each pose is designed to calm the nervous system, cool the body, and ground the mind.
Easy Seated Pose (Sukhasana) with Cooling Breath
Sit in a comfortable cross-legged position.
Close your eyes, relax your shoulders, and practice Sitali breathing.
Inhale through a rolled tongue (or pursed lips if you can’t roll your tongue), then exhale through the nose.
Practice for 1-2 minutes to start your practice with a calm mind.
How to Practice Shitali Breathing
Sit Comfortably: Begin in a comfortable seated position with your spine straight. Relax your shoulders and close your eyes.
Roll Your Tongue: Stick your tongue out slightly and roll the sides of your tongue to form a “tube.” (If you’re unable to roll your tongue, try Shitkari, which is a similar cooling breath where you keep your teeth gently together and inhale through the gaps of your teeth.)
Inhale: Slowly inhale through your rolled tongue, allowing the cool air to pass over it. Focus on the sensation of the cooling air entering your mouth.
Close Your Mouth and Exhale: Once you've taken a full breath in, close your mouth and exhale slowly through your nose.
Repeat: Continue this cycle for 5-10 breaths, or until you feel cooled down and more relaxed.
Benefits of Shitali Breathing
Cools the Body: Great for hot weather or when experiencing intense emotions.
Reduces Stress and Anxiety: Calms the nervous system and soothes the mind.
Balances Pitta Dosha: Helpful for people with Pitta imbalances, as it reduces excess heat.
Hydrates: Helps combat dryness, especially when practiced in dry, hot environments.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Come onto all fours and move through gentle Cat-Cow poses.
Inhale as you arch your back (Cow), and exhale as you round your spine (Cat).
Repeat for 5-10 rounds to release tension from the spine and activate the breath.
Wide-Legged Forward Fold (Prasarita Padottanasana)
Stand with feet wide apart and fold forward, allowing your head and neck to relax.
Place hands on the floor or grab opposite elbows for a gentle stretch.
Breathe deeply here for 5-10 breaths. This posture helps release heat from the body and calm the mind.
Child’s Pose (Balasana)
Kneel down, bringing your big toes together and your knees apart, then fold forward with your arms extended.
Take 10 slow, deep breaths. Child’s Pose provides gentle relief, cooling the body and grounding the mind.
Legs Up the Wall (Viparita Karani)
Find a wall, lie down, and lift your legs up, resting them against the wall.
Place a small pillow under your hips if desired for extra comfort.
Stay here for 5-10 minutes, breathing slowly. This is one of the most cooling poses and helps reduce swelling and fatigue.
Reclined Twist (Supta Matsyendrasana)
Lie on your back, hug one knee into your chest, and let it fall over to the opposite side for a gentle twist.
Hold for 5 breaths on each side, allowing your body to release any remaining tension.
Savasana with Cooling Visualisation
Finish your practice with a few minutes of Savasana, lying on your back.
As you rest, visualize yourself lying under a cool waterfall or feeling a gentle breeze.
Focus on cooling, calming thoughts to fully release any lingering heat from your body and mind.
Specific Asanas for Cooling Off
If you don’t have time for a full sequence, you can incorporate these poses anytime during the day and feel a cooling effect.
Bound Angle Pose (Baddha Konasana): Opens the hips, grounds the body, and encourages a cooling energy.
Supine Bound Angle Pose (Supta Baddha Konasana): Great for lying down and relaxing, this pose encourages gentle, grounding energy and lowers stress levels.
Tree Pose (Vrksasana): Provides a balance of strength and grounding, calming the mind, and stabilizing the body.
Cooling Pranayama (Shitali or Shitkari): Quick breathing techniques that are perfect for those moments when you need to cool down on the go.
Practical Tips for Integrating Cooling Yoga into Your Day
As it gets very hot in summer it’s good to start early morning with your yoga practice. Using cooling props like a chilled eye pillow or a wet cloth on your forehead during Savasana can amplify the cooling effects. Encourage your kids to join into the practice and have fun. Simple poses like Legs Up the Wall and Child’s Pose are easy for kids and can be a fun bonding activity. Complement your practice by incorporating cooling, hydrating foods like cucumber, watermelon, and coconut water to stay refreshed. These types of food are also light and not heavy making it easier for you to practice in the warmer season.
Finding Your Cool in Early Summer
Cooling down with yoga in early summer is a simple but powerful way to manage rising Pitta energy and stay balanced as the heat increases. By embracing these gentle movements, mindful breathing practices, and cooling poses, busy mums can find moments of peace and ease amidst their active days. Try adding this sequence to your morning or evening routine, and let yourself fully enjoy the refreshing, calming effects of a cooling yoga practice. This summer, stay grounded, stay hydrated, and remember – a little calm goes a long way!
