Yoga for HOT Summer Days
I know that across the United States many are experiencing what feels like a heat wave of epic proportions. I haven't been doing a whole lot of yoga asana and am surprised by all of the people who keep showing up at classes. True Yoga Warriors.
I have two theories about yoga in the heat. The first is that breaking a sweat can help you cool down. The second is that overheating can make you pass out. Along those lines, I think it's best to practice a bit more gently than usual and if you feel the pep for it, amp is up a little bit at a time. With that in mind, here's a gentle sequence to help lengthen the muscles and cool the body on hot summer days.
1. Sitali pranayama
From Yoga Journal:
The Cooling Breath
Sitali Pranayama is often translated as "the cooling breath" because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect on the nervous system. To practice Sitali, you need to be able to curl the sides of your tongue inward so that it looks like a straw. The ability to curl the tongue is a genetic trait. If you can't, try an alternative technique called Sitkari Pranayama, which offers the same effects.
Benefits: Can improve focus; reduce agitation, anger, and anxiety; and pacify excess heat in the system.
Try it: Twice a day, or as needed during stressful times. Sitali and Sitkari Pranayama are particularly supportive when you're feeling drowsy in the morning or during an afternoon slump when you need to improve your focus.
How to: Sitali Pranayama: Sit comfortably, either in a chair or on the floor, with your shoulders relaxed and your spine naturally erect. Slightly lower the chin, curl the tongue lengthwise, and project it out of the mouth to a comfortable distance. Inhale gently through the "straw" formed by your curled tongue as you slowly lift your chin toward the ceiling, lifting only as far as the neck is comfortable. At the end of the inhalation, with your chin comfortably raised, retract the tongue and close the mouth. Exhale slowly through the nostrils as you gently lower your chin back to a neutral position. Repeat for 8 to 12 breaths.
(Emma note: another good breathing technique is listed below. Choose the above or the below, or find the time for both!)
Sitkari Pranayama: Open the mouth slightly with your tongue just behind the teeth. Inhale slowly through the space between the upper and lower teeth, letting the air wash over your tongue as you raise your chin toward the ceiling. At the end of the inhalation, close the mouth and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths.
2. Dandasana (Staff Pose)
3. Paschimottanasana (Seated Forward Fold)
4. Supta Baddha Konasana (Reclined Bound Angle)
5. *Gentle* supine twists (twists can be warming, so don't go too crazy here)
6. Shoulderstand
7. Plow Pose
8. Gently take head and neck from side to side to relieve any tension from the shoulderstand
9. Savasana
I have two theories about yoga in the heat. The first is that breaking a sweat can help you cool down. The second is that overheating can make you pass out. Along those lines, I think it's best to practice a bit more gently than usual and if you feel the pep for it, amp is up a little bit at a time. With that in mind, here's a gentle sequence to help lengthen the muscles and cool the body on hot summer days.
1. Sitali pranayama
From Yoga Journal:
The Cooling Breath
Sitali Pranayama is often translated as "the cooling breath" because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect on the nervous system. To practice Sitali, you need to be able to curl the sides of your tongue inward so that it looks like a straw. The ability to curl the tongue is a genetic trait. If you can't, try an alternative technique called Sitkari Pranayama, which offers the same effects.
Benefits: Can improve focus; reduce agitation, anger, and anxiety; and pacify excess heat in the system.
Try it: Twice a day, or as needed during stressful times. Sitali and Sitkari Pranayama are particularly supportive when you're feeling drowsy in the morning or during an afternoon slump when you need to improve your focus.
How to: Sitali Pranayama: Sit comfortably, either in a chair or on the floor, with your shoulders relaxed and your spine naturally erect. Slightly lower the chin, curl the tongue lengthwise, and project it out of the mouth to a comfortable distance. Inhale gently through the "straw" formed by your curled tongue as you slowly lift your chin toward the ceiling, lifting only as far as the neck is comfortable. At the end of the inhalation, with your chin comfortably raised, retract the tongue and close the mouth. Exhale slowly through the nostrils as you gently lower your chin back to a neutral position. Repeat for 8 to 12 breaths.
(Emma note: another good breathing technique is listed below. Choose the above or the below, or find the time for both!)
Sitkari Pranayama: Open the mouth slightly with your tongue just behind the teeth. Inhale slowly through the space between the upper and lower teeth, letting the air wash over your tongue as you raise your chin toward the ceiling. At the end of the inhalation, close the mouth and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths.
2. Dandasana (Staff Pose)
3. Paschimottanasana (Seated Forward Fold)
4. Supta Baddha Konasana (Reclined Bound Angle)
5. *Gentle* supine twists (twists can be warming, so don't go too crazy here)
6. Shoulderstand
7. Plow Pose
8. Gently take head and neck from side to side to relieve any tension from the shoulderstand
9. Savasana
