As the hot summer sun takes its place in the sky, it becomes imperative to adopt a yoga routine that both rejuvenates the body and shields it from the draining effects of the season. Before and after the sun’s intensity peaks, indulge in a yoga session featuring Sukshma Vyayama, a system of yogic practices that loosen your joints and remove energy blockages. This practice, with its strong purifying effect, boosts the body’s energy, ensuring invigoration without succumbing to dehydration.
Here are some key yoga asanas that can be particularly beneficial during the summer:
- Tadasana (Mountain Pose)
Enhances posture, strengthens thighs, knees, and ankles
How to: Stand tall with feet together, arms at your sides. Inhale and raise your arms overhead, stretching towards the sky. - Ardhakatichakrasana (Half Waist Rotation)
Stimulates digestion, relieves lower back pain
How to: Stand with feet shoulder-width apart, hands on your waist. Inhale and twist your upper body to the right, exhale and return to centre. Repeat on the left. - Trikonasana (Triangle Pose)
Stretches and strengthens the thighs, knees, and ankles.
How to: Stand with legs wide apart, arms extended. Inhale, reach to the right, bending at the hip. Repeat on the left. - Padahasthasana (Hand to Foot Pose)
Improves flexibility, stimulates digestion.
How to: From a standing position, exhale and bend forward, reaching for your toes. - Vajrasana (Thunderbolt Pose)
Aids digestion, strengthens the pelvic muscles.
How to: Kneel on the mat, sitting back on your heels. Keep your spine straight and hands on your thighs. - Shashankasana (Hare Pose)
Relieves stress, improves concentration.
How to: Sit on your heels, arms stretched forward. Inhale, then exhale, lowering your forehead to the mat. - Paschimottanasana (Seated Forward Bend)
Calms the mind, stretches the spine and hamstrings.
How to: Sit with legs extended, inhale, then exhale, reaching towards your toes. - Vakrasana (Twisted Pose)
Enhances spine flexibility, stimulates internal organs.
How to: Sit with legs extended, inhale, then twist your torso to the right. Repeat on the left. - Sethubandhasana (Bridge Pose)
Strengthens the back, stimulates abdominal organs.
How to: Lie on your back, bend your knees, and lift your hips towards the ceiling. - Pawanamuktasana (Wind-Relieving Pose):
Aids digestion, alleviates gas-related discomfort.
How to: Lie on your back, hug your knees to your chest, and rock gently side to side.
Practice these asanas twice daily to replenish the energy lost during the warm summer days.
Pranayama
Breathing exercises are crucial as they regulate the body’s rest and digestion and provide an overall cooling effect. Here are some key Pranayama techniques that will curb excessive thirst and hunger this summer season:
- Chandra Anuloma Pranayama (Moon-Piercing Breath)
Activates the parasympathetic system, regulating rest and digestion
How to: Inhale through the left nostril for 4 counts, exhale through the right for 6 counts. Repeat for 5 minutes. - Mukha Dhauti (Cleansing Breath)
Releases accumulated body heat
How to: Purify the breath by forceful exhalation with pursed lips, allowing the heat to dissipate. Start with 10 rounds, gradually increasing to 20. Practice for 5 minutes. - Sheethali (Cooling Breath) and Sheethakari (Hissing Breath)
Cooling pranayama, curbing thirst and hunger
How to: Inhale through the rolled tongue (Sheethali) or teeth (Sheethakari) for 6 counts, exhale through the nose for 8 counts. Repeat for 5 minutes. - Anuloma Viloma Pranayama (Alternate Nostril Breathing)
Balances body functions, harmonising the sympathetic and parasympathetic activities
How to: Inhale through one nostril for 4 counts, exhale through the other for 6 counts, alternating between sides. Repeat for 10 minutes. - Bhastrika Pranayama (Bellows Breath)
Thridoshahara, invigorating and resetting the body
How to: Rapid and forceful inhalation and exhalation, emphasising the full capacity of the lungs. Start with 30 seconds, gradually increasing to 1 minute. Practice for 5 minutes.
Meditation
Meditation brings calmness and can manage a range of psychosomatic health issues. Incorporate these breath and meditation practices into your daily routine for a symphony of balance, enhancing both physical and psychological well-being:
- So-Ham Meditation
Grounding and reconnecting with inner essence
How to: As you inhale, quietly repeat so, and as you exhale, say hum, synchronising your breath with the mantra. Begin with 5 minutes, gradually extending to 15 minutes. - Pranava Meditation (Om Meditation)
Harmonises mind, body, and spirit
How to: Focus on the sound Om, allowing it to resonate within, bringing unity and balance for 10 minutes, gradually extending to 20 minutes. - Transcendental Meditation
Transcends ordinary thought, providing deep rest
How to: Use a specific mantra given by your instructor, allowing the mind to settle into a state of relaxation. Practice for 20 minutes, twice a day, preferably in the morning and evening.
Allow the tranquillity of yoga to accompany you through the energetic days of summer by incorporating this carefully selected combination of energising asanas, revitalising pranayama, and calming meditation methods into your daily practice!
