STAY COOL THIS SUMMER WITH THESE YOGA POSES

This week is going to be a hot one. As temperatures soar in the city sometimes jumping in the kiddie pool just isn’t an option. Try these simple yoga poses to help cool and calm the body and mind.

 Pranayama:

sitaliOption 1: Sitali – cooling breath

  • Make a tube with your tongue and breath in like you are sucking in air through a straw and then close your mouth exhaling through your nose. Repeat 10 times.

Note: if you have low blood pressure, practice with caution or talk to your doctor first. The breath should be deep and without strain. If you feel dizzy, stop and breath normally.

 

 

right nostrilOption 2: Single-Nostril Breathing

  • Plug the right nostril and breath in and out of the left nostril.
  • Repeat for 10-20 breaths.
 Asanas:

Yoga poses to help cool the body down.

paschimottasanaSeated forward fold

  • Sitting up tall with legs extended in front. If your spine rounds sit on a block, bolster or a pillow/cushion. Inhale the arms up, lengthening the torso/spine. Exhale folding from the hips, bring the arms to rest on the legs. Toes are pointed towards the sky, heels pressing down into the mat. Breath deeply. Hold for 5 to 10 breaths or longer.

 

 

balansanaChilds Pose

  • Bring the knees wide, big toes touching. Sink the hips back toward the heels and you bring your forehead to rest on the mat or block or a pillow. Arms rest overhead on the mat. Breath deeply into the low back. Stay for 5 to 10 breaths or longer.

supta baddha konasanaSupine Butterfly

  • Lay on your back. Bend the knees, bring the soles of the feet together. Allow the knees to fall out the sides. Gently flap the knees up and down like butterfly wings to release holding in the hips and then let the knees sink down towards the floor. Arms can rest by your sides or bring one hand to the low belly and one to the chest. Follow the rise and fall of your belly as you breathe deeply for 5 to 10 breaths or longer.

 

 

supported bridgeSupported Bridge

  • Lay on your back. Bend both knees bring the soles of the feet to the floor, hip distance apart. Draw the heels in as close to the sit bones as you can. Press the upper arms into the ground to and lift the hips. Slide a block, a bolster, a firm pillow or even a rolled up blanket under the sacrum as a support.       Breath deeply for 5 to 10 breaths or more.

legs up the wallLegs up the Wall

  • Sit with your knees bent beside the wall. Swing your legs up the wall and lay back on your mat. Wiggle your bum as close to the wall as you can. For comfort you might want to place a blanket beneath your hips. If you have bolster available you can choose to elevate the hips on the bolster next to the wall. Lay back, close your eyes and rest the arms by your side. Breathing deeply, stay in the pose for 5 minutes or longer.

 

 

savasanaSavasana

  • Laying on your back, bring the feet mat distance apart, toes falling out to the sides. Arms fall away from the body at 45 degrees, palms facing up. Support the back of your head on blanket or pillow. Close your eyes. Breath deeply for 5 to 10 minutes or longer.

If you have an eye pillow, chill it in the freezer and rest it over your eyes during savasana.

Remember to stay hydrated by drinking plenty of water and eating lots of fruit and veggies.

For more information on private and corporate yoga classes, contact me today!