International Yoga Day 2024: Expert Shares Benefits Of Yoga In Summer And Poses To Stay Cool And Calm

With the rising temperature, it's common to find people turning to chilled drinks, light clothing, and cool packs to keep themselves cool. But did you know you can even keep yourself cool and calm with the wide-ranging benefits of yoga? On this International Day Of Yoga, we reached out to Rati S Tehri, Yoga Expert, Delhi, who listed yoga poses to beat the heat this summer.

Ayurveda recognises summer as the 'Pitta Season,' marked by the prevalence of fire and water elements. This interplay can give rise to both physical and emotional heat, leading to conditions, such as inflammation, irritability, and heightened acidity levels. It can be caused by various factors, including hot weather, spicy food, stress, hormonal changes, dehydration, and certain medical conditions, said Tehri.

How Yoga Helps In Reducing Internal Heat

According to the Yoga Journal, challenging standing postures, backbends, and binds that require significant physical effort increase internal heat, while calming forward bends and reclining postures produce a cooling effect from within.

• Calming the Nervous System: Yoga practices, especially those focused on breath control and relaxation, help activate the parasympathetic nervous system, which promotes rest, thereby reducing internal heat.
• Regulating Breath: Cooling breathing techniques like Sheetali and Sheetkari Pranayama lower body temperature by directing cool air into the body and promoting relaxation.
• Promoting Relaxation: Restorative yoga poses, such as Shavasana and Viparita Karani, encourage the body to relax deeply, reducing the production of internal heat.
• Balancing Energy: Yoga practices help balance the body’s energy systems. Poses that focus on gentle stretching and relaxation prevent the build-up of excessive heat.
• Enhancing Circulation: Certain yoga poses improve blood circulation and facilitate the efficient removal of heat from the body. This can be particularly effective in preventing the accumulation of heat in specific areas.

“With the temperatures rising, it's crucial to stay hydrated before, during, and after yoga sessions. Drink plenty of water throughout the day to keep the body cool and muscles flexible. Also, practise certain yoga asanas and breathing techniques which can be particularly effective,” said Tehri.

Also Read: Heat Alert: Try These Cardiovascular Exercises To Stay Fit This Summer

Yoga Poses To Stay Cool In Summer

Here are some recommendations which focus on calming the body and reducing internal heat:

1. Sheetali Pranayama (Cooling Breath)

1. Put yourself in a comfortable position by keeping your spine straight.
2. Curl your tongue into a tube shape and inhale through your mouth.
3. Breathe out through your nose while keeping your mouth shut.
4. Repeat this for 5-10 minutes.

2. Sheetkari Pranayama

1. Start by sitting comfortably with your spine straight and relaxed.
2. Gently bring your teeth together and rest your tongue on the roof of your mouth.
3. Inhale softly through your teeth to create a gentle hissing sound.
4. Close your mouth and release the air through your nose.
5. Repeat this for 5-10 minutes.

3. Shavasana (Corpse Pose)

1. Position yourself on your back, arms resting beside you with palms turned upward.
2. Relax your eyes and concentrate on taking slow, deep breaths.
3. Stay in this pose for 5-10 minutes, relaxing every part of your body.

4. Viparita Karani (Legs-Up-the-Wall Pose)

1. Lie flat on your back with your legs extended upwards against a wall.
2. Keep your arms at your sides in a relaxed position, palms facing upward.
3. Breathe deeply and hold this pose for 5-10 minutes.

5. Supta Baddha Konasana (Reclining Bound Angle Pose)

1. Lie on your back and bring the soles of your feet together, letting your knees relax outward.
2. Position your hands on your abdomen or beside you.
3. Take deep breaths and maintain this position for 5-10 minutes.

6. Marjariasana-Bitilasana (Cat-Cow Pose)

1. Start on your hands and knees, making sure your wrists are aligned with your shoulders and your knees are directly under your hips.
2. Inhale as you drop your belly towards the mat (Cow Pose) and exhale as you round your spine towards the ceiling (Cat Pose).
3. Keep transitioning smoothly between these poses for 1-2 minutes.

7. Balasana (Child's Pose)

1. Sit on the floor with your big toes touching and your knees spread comfortably apart.
2. Lean back on your heels and reach your arms forward, allowing your forehead to rest gently on the mat.
3. Breathe deeply and hold this pose for 1-2 minutes.

Bottomline

Tehri concluded, “By integrating these asanas into your summer yoga regimen, you can maintain a sense of coolness, tranquillity, and connectivity throughout the warmer seasons, fostering well-being for both your body and mind.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]