When the summer sun is blazing and the air feels thick, even the most committed movers and exercisers can feel drained. If you've ever stepped onto your mat on a hot day only to feel sluggish, you're not alone. But yoga has a long tradition of practices designed to cool the body, calm the mind, and restore energy without overexertion.

Whether you’re experiencing summer heat outdoors or indoors (hello, AC battles!), the following yoga practices can help you stay balanced, hydrated, and clear-headed — no fancy props or pretzel poses required:

1. Cooling Breath work

2. Gentle, Mindful Movement

3. Restorative Yoga Practices

4. Guided Relaxation

5. Practice in harmony with the season

1. Try Cooling Breathwork (Sitali Pranayama)

This classic yogic breathing technique naturally cools the body and soothes the nervous system. Sitali Pranayama cools the body by drawing cool air over the tongue and into the respiratory system. This is achieved by curling the tongue into a U-shape and inhaling through the mouth, allowing the air to absorb moisture and lower the body's temperature. The cool air then travels through the respiratory tract, providing a cooling sensation.

How to do it:

• Sit comfortably with an upright spine.
• Curl your tongue into a tube (or press the tongue to the roof of your mouth if curling isn't possible).
• Inhale slowly through the curled tongue or pursed lips.
• Exhale gently through your nose.
• Repeat for 8–10 breaths.
  

You'll be surprised how refreshing this simple practice can feel. It's a great tool to reach for during hot flashes, too.

2. Move Gently and Mindfully

In summer, slower is often smarter. This is a perfect time for gentle, joint-friendly movement that supports circulation without spiking your internal thermostat.

Try:

• Seated Side Bends: Release heat and tension by breathing deeply into your lengthened ribs.
  
• Cat-Cow Tilts: Try these while seated or lying on your back with knees bent to mobilize the spine without strain.
  
• Reclined Bound Angle Pose: Reset and cool your body down by placing a block or folded blanket under each knee for support.
  

Remember, less is more. Even five minutes of gentle movement can leave you feeling lighter, more spacious, and less lethargic.

3. Choose Cooling, Restorative Poses

When summer’s heat leaves you feeling drained, your yoga mat can become a place of refuge. Supported, restorative poses are particularly beneficial in reducing internal heat, particularly those that open the chest, support the lymphatic system, and encourage downward-moving energy (what yoga calls apana).

Great summer poses include:

• Child’s Pose (Balasana): Make this restful forward fold extra yummy by positioning a pillow or bolster under your head and chest.
  
• Wide-Legged Forward Fold (Prasarita Padottanasana): Resting your head on the seat of a chair allows you to relax more into the pose, bringing a sense of grounding and refreshment.
  
• Supported Bridge Pose (Setu Bandha Sarvangasana): Slide a block or bolster under your pelvis to help invite cooling stillness without effort.
  

Choose only one of these poses and settle in for five to ten minutes. As you rest, let your breath be slow and spacious, especially the exhale. Feel the weight of your body and imagine your energy grounding downward, like roots reaching into cool soil.

4. Practice Yoga Nidra or Guided Relaxation

When your mind feels scattered or the heat leaves you running on empty, turning inward might be the most nourishing choice.
Practices like Yoga Nidra offers deep rest that can feel more restorative than sleep. Even a brief session can quiet mental chatter, soothe your nervous system, and support your body’s natural ability to cool and rebalance.

Practice lying down in a quiet room with a fan, eye pillow, or cool washcloth on your forehead. Give yourself permission to do less — your nervous system will thank you.

5. Align with the Season

Yoga teaches us to live in harmony with nature, including our inner nature. In Ayurveda, summer is a season of fire, or pitta.

Fire is essential for energy, transformation, and digestion. Too much fire, however, leads to burnout, irritation, or even inflammation. To balance the abundance of summer heat, be mindful of when and how you practice:

• Practice earlier or later in the day, avoiding midday heat
  
• Eat cooling, water-rich foods
  
• Stay hydrated with herbal teas or cucumber water
  
• Take your practice outdoors, preferably in the shade
  

Sometimes, the most yogic thing you can do on a hot day is listen to your body and rest.

Stay Cool, Stay Connected

Gentle summer yoga doesn’t have to mean “less effective.” On the contrary, it’s often when we soften, slow down, and listen deeply that the most meaningful changes occur.

🌞 Want more accessible yoga to keep you cool and calm this season?
Check out my online and in-person classes designed with older bodies in mind. Whether you're brand new or returning after a break, you'll find options that meet you right where you are.

Be well!

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Wisdom Tree Yoga’s goal is to share the transformative benefits of yoga with real people living with real-life challenges. We welcome students of all levels, offering a safe, supportive environment that is inclusive, accessible, compassionate, and joyful. Join us, follow us, and stay in touch by clicking HERE.