Refreshing Summer Yoga Poses To Beat The Heat And Boost Your Energy

As the summer heat ramps up, maintaining a regular summer yoga practice can be challenging.

However, with the right set of poses, you can not only beat the heat but also boost your energy levels. 

So, if you're ready to beat the heat and elevate your surfing, hiking, and kayaking experience, let's dive into these invigorating summer yoga poses.

Yoga Sequences For Heat Relief And Energy Boost

To help you stay cool and boost your energy, here are cooling yoga poses you can add to your personal yoga practice in this hot weather:

1. Seated Breaths

Begin Summer Yoga in an upright sitting position on the floor with your legs crossed, while maintaining good alignment with your head, shoulders, and hips. Place your hands over your knees, and when you’re comfortable, close your eyes. Relax your head and bring attention to your breath as you take several deep belly breaths, in through your nose and out through your mouth.

To intensify the breathing, you can roll your tongue inward, and take deep belly breaths through it. 

2. Cat-Cow Pose

For this exercise, you can use a foam to support your knee, if needed.

Begin this Summer Yoga in a 4-point position on the floor with your hands beneath your shoulders and your knees under your hips, while maintaining good alignment of your head, shoulders, and hips. Contract your abdominal area and arch your mid back, tilting your head upward.  Alternate by rounding out your mid back as you drop your head downward. Return to the starting position and repeat the movement for 3 repetitions in each direction. 

3. Child’s Pose

From the Cat-Cow Pose, tuck your toes and shift your hips back to your feet while keeping your arms extended. Engage your core and lower your forehead towards the floor, relaxing your mid-back area for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth.  

4. Downward Dog To Walk the Dog

From Child’s Pose position, return to a 4 point position with your hands beneath your shoulders and your knees under your hips. Therefore, push back with your arms as you lift your hips and bend your knees to lengthen your back.

Afterwards, engage your core and slowly lower your heels alternately, creating a walking movement. Then, take deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement as needed.  

Reminder: Before you proceed to the next routine, take standing deep breaths to recover. In through your nose and out through your mouth.

5. Supported Forward Fold

For this Summer Yoga, you can use blocks for support, if needed.

Firstly, begin this Summer Yoga in an upright standing position in front of the yoga block with your feet hip-width apart, while maintaining good alignment of your head, shoulders, hips, and legs.

Moreover, engage your core and hinge through your hips to fold your upper body forward, Place both hands on top of the yoga block for support and you slightly bend your knees. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

6. Supported  Lizard Lunge

From Supported Forward Fold position, take a big step back with your left leg and tuck your toes on the floor to move in a low lunge position, keeping your right knee bent at a 90-degree angle. Therefore, straighten your spine, rolling back your shoulders as you adjust the blocks underneath your shoulders.

Moreover, untuck your left toes, as you bring your left knee planted on the floor. Afterwards, engage your core and raise your arms overhead. Then, hold this position for several deep belly breaths, in through your nose and out through your mouth. Lastly, return to the starting position and repeat the movement on the other side. 

7. Supported Half Split

From the end position of Supported Lizard Lunge, lower your arms and shift your weight to your back left knee to extend your right leg, pointing your right foot upward. Adjust the blocks underneath your shoulders.

Engage your core and bend your upper body forward, placing your hands over the blocks. Hold this position with several deep belly breaths, in through your nose and out through your mouth. Repeat the movement on your right leg.

To intensify the routine, you can deepen the bend of your upper body as you pull back your toes towards your body. 

8. Wide-Legged Child’s Pose

From the end position of Supported Half Split,  bring your front knee backward. Moreover, plant your knees on the floor wider than shoulder-width apart, keeping your toes together. Engage your core and shift your hips back to your feet while extending both arms overhead.

Lower your forehead to the block and relax your mid-back area for a light stretch. Plant your elbows on the floor beside your head and put your hands up together in a prayer pose.

Hold this position for several deep belly breaths, in through your nose and out through your mouth. Repeat the movement as needed.

If you’re looking for a deeper stretch, you can keep your knees together and get rid of the block. Start stretching your arm, reaching forward or backward. To cool down, repeat Seated Breaths.

The Impact Of Heat On The Body

Heat can impact the human body in various ways from causing mild discomfort to posing serious health threats.

Here are some of the effects of heat on the body:

• Dehydration

High temperatures can cause excessive sweating, leading to fluid loss from the body. 

Dehydration can lead to symptoms like dry mouth, fatigue, dizziness, and confusion. If left untreated, severe dehydration [¹] can be life-threatening.

• Heat Exhaustion

Prolonged exposure to heat can lead to heat exhaustion [²], marked by symptoms like profuse sweating, weakness, nausea, headache, and clammy skin. 

If not treated promptly, heat exhaustion can progress to heatstroke [³].

• Heatstroke

Heatstroke is a critical medical condition where the body's temperature regulation system fails, causing the core body temperature to rise above 104°F (40°C), often necessitating caution during summer yoga sessions. 

Symptoms include confusion, rapid heartbeat, dry skin, unconsciousness, and seizures. 

Heatstroke necessitates urgent medical care and can be fatal if not treated promptly.

• Heat Cramps

Heat cramps [⁴] are discomforting muscle contractions that can happen during or after physical activity in hot conditions. 

They result from dehydration and imbalances in electrolytes due to excessive sweating.

• Heat Rash

Heat rash, also known as prickly heat [⁵], occurs when sweat ducts become clogged, causing red, itchy bumps on the skin.

It is more common in hot and humid environments and can be uncomfortable, but it usually resolves on its own.      

• Aggravation Of Chronic Conditions

High temperatures during summer yoga can exacerbate certain  chronic health conditions [⁶], such as cardiovascular disease, respiratory conditions, and diabetes.

Heat can increase strain on the heart, worsen respiratory symptoms, and affect blood sugar control.

• Cognitive Impairment

Heat can impair cognitive function, leading to decreased alertness, concentration, and decision-making abilities. 

This can elevate the risk of accidents and injuries, particularly in occupations that require mental acuity.

Why Yoga During The Summer Season?

Yoga provides many benefits that are especially advantageous during the summer season:

1. Keeps You Cool

Some summer yoga moves and breathing exercises make you feel cooler when it's hot outside.

2. Helps Your Body Clean Up

Yoga stretches and twists can help your body  get rid of toxins [⁷] and stay hydrated.

3. Makes Your Body More Flexible 

Regular summer yoga practice can make your body more flexible, which helps you move better and avoid injury when you're playing outside.

4. Relaxes You

Yoga can help you feel calm and less stressed, even when things get busy during the summer.

5. Helps You Sleep Better

Doing summer yoga before bed can facilitate falling asleep and remaining asleep, enabling you to wake up feeling rejuvenated and prepared for more summer fun.

6. Makes You Feel Connected

Yoga helps you pay attention to what's happening in your body and around you, so you can enjoy all the good things about summer even more while also rebalancing your nervous system.

Doing some summer yoga classes can make you feel better and enjoy the season even more!

Conclusion

Practicing summer yoga offers a range of benefits that can enhance your overall well-being and enjoyment of the warmer months. From keeping you cool and relaxed to improving flexibility and sleep quality.

yoga provides a holistic approach to staying healthy and happy during this time of year.

So why not give summer yoga a try? Whether it's a short practice in the morning or a calming session before bed, integrating yoga into your summer routine can help you make the most of this vibrant and exciting season.

Struggling with sleepless nights and restless tossing and turning? It's time to transform your bedtime routine with the soothing power of yoga! Our guide to 10 Seated Yoga Poses for a Better Night's Sleep is designed to help you relax, unwind, and prepare your mind and body for deep, restorative sleep.