5 Yoga Poses to Beat the Heat

The unhealthy eating habits and lifestyle, and soaring temperatures are causing the effects of excess body heat. The excess body heat stimulates tiredness, irritation, dehydration, and sleeplessness, making it hard to stay cool. Avoiding the direct sunlight and staying hydrated are common practice remedies. Apart from this, there are amazing benefits of yoga, offering natural, effective cooling effects within the body. Certain yoga poses trigger the body’s natural cooling system, which promotes internal cooling by easing stress and minimizing inflammation. We present 5 Yoga Poses to beat the Heat to cool you down naturally for relaxation or to deal with hot weather or excessive heat within the body.

5 Yoga Poses to Beat the Heat

A. Sheetali Pranayama (Cooling Breath)

Steps

• Sit in a comfortable cross-legged position on a mat.
• Keep your spine straight.
• Place your hands on your knees in your preferred mudras.
• Stick your tongue out and roll the sides to form a tube, or slightly curl it if you can’t roll.
• Inhale deeply through the rolled tongue, filling your lungs.
• Focus on the cooling sensation of the breath.
• Move your tongue in, close your mouth, and exhale through the nose.
• Repeat for 10–15 rounds or as you prefer.

Sheetali Pranayama Benefits

1. Cools the internal body temperature and balances pitta dosha
2. Reduces stress and anxiety
3. Highly beneficial for those with high blood pressure

Sheetali Pranayama Cons

1. Not recommended during the cold weather and in extremely polluted environments
2. Avoid if suffering from respiratory diseases or low blood pressure

B. Supta Baddha Konasana (Reclining Bound Angle Pose)

Steps

• Sit with a straight spine on a mat.
• Bend your knees and bring your feet’ soles together in a diamond shape.
• Slowly lie on your back on a mat.
• Place a cushion, yoga blocks, or blankets under each knee if needed.
• Beginners can use a bolster or pillow on their back for support.
• Close your eyes, stay for 5–10 minutes, breathing slowly and deeply.
• Feel Relaxed while exhaling.
• Slowly come up using your hand’s support.

Supta Baddha Konasana Benefits

1. Great for those with asthma, bronchitis
2. Encourages deep, cooling breathing
3. Calms the nervous system

Supta Baddha Konasana Cons

1. Not suitable for those with knee or hip injuries
2. Avoid during lower back pain and third-trimester pregnancy

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

Steps

• Sit sideways next to a wall.
• Lie back and swing your legs up against the wall.
• Adjust your hips close to the wall.
• Let your arms rest at your sides.
• Stay for 5–15 minutes, breathing deeply.
• Slowly bend your knees and roll over to one side.
• Take a rest and get up gently.

Viparita Karani Benefits

1. Releases fatigue and lowers body heat
2. Improvement in circulation reduces leg swelling
3. Eases stress and offers sound sleep

Viparita Karani Cons

1. Avoid those with lower back issues
2. Not recommended for females during menstruation

Also Read: Yoga for Pitta

D. Balasana (Child’s Pose)

Steps

• Kneel on the mat, big toes touching.
• Keep your knees wide apart.
• Sit back on your heels.
• Come to the table pose.
• Exhale and lower your hips to the heels.
• Lower your forehead on the mat.
• Keep your knees in a comfortable position.
• Stretch your arms in front, stacked under the forehead or alongside your body.
• Breathing slowly, hold for 1–3 minutes.
• Slowly inhale up, release, and get back to a seated position.

Balasana Benefits

1. Calms the mind by minimizing heat-related stress
2. Smooth back and hip stretching
3. Promotes deep, cooling breaths

Balasana Cons

1. Avoid those with knee problems
2. Don’t practice after eating, as it compresses the abdomen

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

Steps

• Sit with legs extended on a mat.
• Take your right foot across your left knee.
• Place your right hand behind for support.
• Inhale and raise the left arm.
• Slowly twist and place your left hand on the foot.
• Bend your elbow and place your hand on your right shoulder (if you can’t touch the foot).
• Inhale to stretch, exhale to twist. Hold for 30 seconds and switch sides.
• In one sitting, practice it for only 2 to 3 minutes.

Ardha Matsyendrasana Benefits

1. Reduces excess body heat
2. Develops spinal flexibility
3. Purifies the internal organs and promotes digestion

Ardha Matsyendrasana Cons

1. Demanding for beginners
2. Avoid during pregnancy and those with back issues

Conclusion

This summer, stay cool with these 5 Yoga Poses to beat the heat and feel relaxed and energized. Along with these Yoga Poses, always stay hydrated, stay out of direct sun exposure, and maintain a healthy lifestyle and eating habits. Listen to your body and adjust to your comfort while practicing yoga poses. Take rest, stay hydrated, and don’t practice under stress or hurry. Incorporate this natural practice to start a cool, healthy, and balanced life.