7 Yoga Practices to Cool Your Body and Mind This Summer

When temperatures soar and the sun blazes overhead, our bodies often show signs of overheating—fatigue, dehydration, irritation, poor sleep, and even digestive discomfort. While drinking more water and staying indoors are common fixes, yoga offers a lesser-known but highly effective way to regulate internal body temperature.

Certain yogic techniques can activate the parasympathetic nervous system, calm inflammation, and cool the body from the inside out. These gentle, restorative asanas and pranayama practices are ideal for summer days or whenever you feel overheated—physically, mentally, or emotionally.

Below are 7 Yoga Practices to keep your inner thermostat balanced and your energy calm through the heat.

 1. Sheetali Pranayama (The Cooling Breath)

How to Practice:

1. Sit in a comfortable cross-legged position with a straight spine.
2. Rest your hands on your knees in Chin Mudra or any calming mudra.

3. Stick out your tongue and roll the sides to form a tube.

   (If you can't roll your tongue, practice Sheetkari instead—inhale through the teeth.)

4. Inhale deeply through the tongue tube.
5. Close your mouth, exhale slowly through your nose.
6. Focus on the cool sensation as the air enters your body.
7. Repeat 10–15 rounds, preferably early morning or evening.

Benefits:
✅ Cools the body and balances the pitta dosha
✅ Reduces irritability, restlessness, and anxiety
✅ Helps lower high blood pressure

Avoid If:
🚫 You're in cold weather, have asthma, or low blood pressure

 2. Supta Baddha Konasana (Reclining Bound Angle Pose)

How to Practice:

1. Sit with a tall spine and bring the soles of your feet together.
2. Let your knees drop to the sides, forming a diamond shape with your legs.
3. Recline gently onto your back.
4. Support your knees with cushions or yoga blocks.
5. Stay for 5–10 minutes, eyes closed, breathing deeply.
6. Exit the pose slowly using your hands for support.

Benefits:
✅ Opens the hips and groin while relaxing the mind
✅ Stimulates cooling breath and parasympathetic response
✅ Excellent for respiratory and digestive health

Avoid If:
🚫 You have serious lower back, hip, or knee injuries

 3. Viparita Karani (Legs-Up-The-Wall Pose)

How to Practice:

1. Sit sideways close to a wall.
2. Lie back and swing your legs up onto the wall.
3. Scoot closer so your hips touch the wall.
4. Rest your arms by your side, palms up.
5. Close your eyes, breathe deeply, and stay for 5–15 minutes.
6. To exit, bend your knees and roll to one side before sitting up.

Benefits:
✅ Lowers body heat and mental tension
✅ Relieves swollen feet and legs
✅ Enhances lymphatic drainage and promotes better sleep

Avoid If:
🚫 You're menstruating or dealing with serious lower back issues

 4. Balasana (Child’s Pose)

How to Practice:

1. Kneel with big toes touching and knees apart.
2. Sit back on your heels, then fold forward.
3. Stretch your arms forward or place them alongside your body.
4. Let your forehead rest on the mat.
5. Breathe deeply for 1–3 minutes.

Benefits:
✅ Relieves fatigue and mental heat
✅ Encourages introspection and emotional calm
✅ Releases back and hip tension

Avoid If:
🚫 You have knee problems or have just eaten

 5. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

How to Practice:

1. Sit with legs extended forward.
2. Cross your right foot over the left knee.
3. Inhale, raise your left arm; exhale, twist and place the elbow outside your right knee.
4. Place your right hand behind your back for support.
5. Breathe deeply, lengthening on inhales, twisting on exhales.
6. Hold for 30 seconds, then switch sides.

Benefits:
✅ Stimulates digestion and detoxification
✅ Regulates body temperature through spinal compression
✅ Energizes while keeping the nervous system relaxed

Avoid If:
🚫 You’re pregnant or have spinal disc issues

 6. Chandra Bhedana (Left Nostril Breathing)

How to Practice:

1. Sit comfortably with your spine erect.
2. Use your right thumb to gently close your right nostril.
3. Inhale deeply through your left nostril only.
4. Close your left nostril with the ring finger and exhale through the right nostril.
5. Repeat for 9–12 rounds.

Benefits:
✅ Activates the lunar (chandra) energy channel, calming the body
✅ Instantly cools and soothes a heated mind
✅ Promotes restful sleep

Avoid If:
🚫 You have a cold, sinus issues, or low blood pressure

 7. Supported Savasana with Eye Pillow

How to Practice:

1. Lie on your back with a bolster under your knees and a folded blanket under your head.
2. Place an eye pillow or cool cloth over your eyes.
3. Let your entire body melt into the mat.
4. Breathe naturally and stay for 10–20 minutes.

Benefits:
✅ Deeply calming and rejuvenating
✅ Lowers internal body heat and heart rate
✅ Enhances recovery and reduces summer fatigue

Avoid If:
🚫 You're practicing in a noisy, non-relaxing environment

 Final Tips to Stay Cool This Summer with Yoga

• Practice in the early morning or evening when temperatures are lower.
• Wear light, breathable clothing made of cotton or linen.
• Incorporate cooling foods like cucumber, mint, watermelon, and coconut water into your diet.
• Stay hydrated throughout the day—add a pinch of sea salt and lemon to your water for electrolytes.
• Avoid hot, intense yoga styles like Bikram or heated vinyasa during peak heat.

 Embrace Nature’s Air Conditioner

Let yoga be your natural air conditioner this summer. Whether it’s a short pranayama break, a few restorative poses, or an extended Savasana, yoga can keep your body cool and your mind at ease—without turning up the AC.