Be an early bird
Consider rolling out your mat a little earlier, before the heat builds. Avoid the hottest part of the day – in the northern hemisphere that’s usually 10-3. If a morning practice isn’t on your radar, wait till evening when the heat of the day breaks and often feels a little fresher. Yoga on the Edge run early morning classes to help your day start off right.
Asana update
If you are a hot yoga devotee and are used to practising in hotter temperatures then you already know the benefits of a warm practice. Just be careful not to overdo it; the consistent heat will feel very different to a studio environment. So, keep checking in with yourself and if any time the heat is getting too much, take a breather and adapt your asana practice as needed.
You might decide to adjust your asana practice during the hottest of days. For example – Surya Namaskar (sun salutations) warms up and builds heat in the body. So, you could skip, modify, or slow down these sequences. We’re looking to calm the Agni (inner fire), not build more! Similarly, you might want to go easy on warrior poses, strong inversions, and deep twists/core work that could over-stimulate the manipura chakra (energy centre at the belly).
Instead consider more restorative practices. Try Balasana – or any resting pose that feels good – and gentle forward bends. Perhaps some Chandra Namaskar (moon salutations) would be great to harness the cooling qualities of a lunar practice.
Hydrate
Before, during, after your practice. Make sure you stay hydrated on the mat as well as off it.
Eat light
In the summer time we naturally move away from heavier, stodgier foods and crave fresher, lighter foods. In Ayurveda, summer is pitta season, so look for food that balances out the fiery pitta nature. Sweet fresh fruits, coconut water, green vegetables and leafy greens. Eat seasonal and local fresh fruit and veg where you can.
Breathe
If the heat makes you irritable, you’re not alone. Build some Nadi Shodana (alternate nostril breathing) into your pranayama practice, or make extra time for meditation.
A cooling pranayama practice is great during the summer months. Sitali or Sitkari pranayama, is designed to cool the body. (Sitali is for those who can roll their tongue, Sitkari works for those who can’t.)
- Sit in an easy, cross-legged seat.
- For Sitali, roll your tongue and extend it out of your mouth like a straw. When you’re ready, inhale through the mouth, focusing on the feel of the cool air passing through the tongue and into the body. At the top of the inhale, close the mouth. Exhale slowly through the nose. Repeat.
- For Sitkari, open your mouth in a wide smile, but keep the teeth together. This will create a wide and yes, very unnatural-looking grin, but stick with it. Inhale slowly and feel the cool air pass around the teeth and gums, drawing into the body. At the top of the inhale, close the mouth. Exhale slowly through the nose. Repeat.
Ready for bed
Trying to sleep when it’s hot isn’t easy. Try some gentle yoga before bedtime that you can do ON your bed to help you relax:
- Child’s pose (Balasana) – from your hands and knees, separate your knees wider than your hips. Bring the feet together (they don’t have to touch) and sit on your heels. You can put a pillow between your seat and feet for comfort. Lower your forehead to the floor (or bed!) If your forehead doesn’t reach, place a pillow or two underneath. Hands might come around to the heels, or drift out in front. Relax.
- Reclined spinal twist (Supta Matseyandrasana) – Lying on your back, bring your right knee up towards your chest. Bring your left hand to your right thigh, and guide your knee over to the left. If you like you can place a pillow or two under your knee. Let your right arm reach out around shoulder-height. Relax, and after a few breaths (try 3-5), switch sides. Avoid or modify this pose if you have back injury or discomfort.
- Legs up the wall (Viparita Karani) – Lying on your back on your bed or floor, bring your bottom as close to the wall as possible. You can use a pillow to lift your seat a little if you wish. Lift your legs up the wall, and straighten them out – stacking ankles over knees, and knees over hips. Relax the legs, with the soles of your feet facing softly up to the ceiling.
These ideas might form just part of your yoga or self-care practice during the coming summer days. Yoga is a practice that infuses every part of your life, so don’t assume it’s totally off the table on the hottest days. Just adapt, and ensure you are listening to your body and taking it easy.
Editor’s note. This post is intended for your information only. It is not intended to replace professional medical advice, diagnosis, or treatment. Seek the advice of your physician or other qualified health providers before undertaking any diet, supplement, fitness, or other health program. If you are new to yoga, be sure to practice the poses under the guidance of a qualified yoga instructor.
