Feeling like you’re melting in this intense heatwave? You’re not alone. When the temperature outside starts to rise, your body begins to feel heavy, sweaty, and sometimes just drained. But here’s some good news. Certain yoga poses can actually cool you down. Yes, really. They help release heat from your system, calm the nervous system, and leave you feeling fresh and light again.
Below are 10 cooling yoga poses that can help regulate your body temperature naturally. You don’t need fancy gear or a studio. Just find a quiet corner, wear light clothes, and let your body breathe through these simple yet powerful movements.
How Does Yoga Help in Cooling the Body?
Yoga isn’t just about movement. It’s about breathing and calming your internal system too. Some poses focus on opening the chest, elongating the spine, and relaxing the muscles. When you combine these poses with slow, deep breaths, your nervous system shifts from “fight or flight” to “rest and digest.” That’s when your body cools down.
In yoga, cooling practices often include forward bends, restorative poses, and pranayama (breathing exercises). The idea is to move slow, breathe deep, and let your body rest into the pose.
1. Sitali Pranayama (Cooling Breath)
This isn’t a physical pose, but it’s one of the best ways to begin your cooling practice. It helps lower body heat within minutes.
Sit comfortably in a cross-legged position. Stick your tongue out and roll the sides upward to form a tube. Slowly inhale through the curled tongue. If you can’t roll your tongue, purse your lips and breathe in like sipping air through a straw. Close your mouth and exhale slowly through your nose.
Repeat this for 8 to 10 rounds. You’ll feel a noticeable drop in your internal heat and mental restlessness.
2. Supta Baddha Konasana (Reclining Bound Angle Pose)
This pose opens up the hips and chest while relaxing the whole body. It’s perfect for cooling down both mentally and physically.
Lie down on your back. Bring the soles of your feet together and let your knees fall out to the sides. Keep your arms relaxed beside you with palms facing up. You can place cushions or yoga blocks under your knees for extra support.
Stay here for 5 to 10 minutes. Let gravity do the work. Keep your breath slow and steady. This pose is deeply calming and great for bedtime during hot summer nights.
3. Viparita Karani (Legs-Up-The-Wall Pose)
This pose reverses blood flow and helps release heat from the legs and feet. It also calms the mind and relieves stress.
Find a wall and sit next to it sideways. Then gently turn to lie down as you lift your legs up against the wall. Adjust your hips as close to the wall as comfortable. Keep your arms relaxed at your sides.
Close your eyes and stay for 5 to 15 minutes. It’s a passive inversion that promotes circulation and cools the entire body.
4. Balasana (Child’s Pose)
A classic resting pose that also cools your nervous system and stretches the lower back. It helps you slow down and draw your attention inward.
Kneel on the floor and sit back on your heels. Then fold forward, bringing your chest down toward your thighs. Stretch your arms forward or let them rest beside your body.
Breathe deeply into your lower back. Hold the pose for a few minutes. It’s especially helpful if the heat is making you anxious or restless.
5. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This seated twist can release trapped heat in your belly and help stimulate digestion, which often slows down during heatwaves.
Sit with your legs extended. Bend your right knee and cross it over your left leg. Keep your left leg straight or fold it. Place your right hand behind you and your left elbow outside your right knee. Twist gently to the right.
Take deep breaths and feel the spine lengthen. Stay for a minute and switch sides. Twists help wring out internal heat and tension.
6. Paschimottanasana (Seated Forward Bend)
Forward bends are known to be cooling because they encourage introspection and rest. This one stretches the back body while calming the mind.
Sit with your legs stretched straight in front of you. Inhale and raise your arms up. Exhale and bend forward from the hips, reaching for your feet or shins. Don’t worry about touching your toes. Keep your spine long.
Stay in the fold for 2 to 5 minutes. Breathe into the stretch. With every exhale, allow your body to soften a bit more.
7. Setu Bandhasana (Bridge Pose)
This gentle backbend opens the heart and chest, which helps release heat trapped in the torso. It’s uplifting but not energizing, which makes it ideal for hot days.
Lie down on your back. Bend your knees and place your feet flat on the floor, hip-width apart. Arms lie beside your body. Press into your feet and lift your hips up slowly. Keep the neck relaxed.
Hold for 30 seconds to a minute. Then slowly lower down. Repeat a couple of times to feel its gentle effects.
8. Marjaryasana-Bitilasana (Cat-Cow Stretch)
This pose improves circulation in the spine and cools the body by encouraging smooth, rhythmic breathing. It’s also good for relieving tension from being stuck indoors in hot weather.
Start on your hands and knees in a tabletop position. Inhale and arch your back, lifting your head and tailbone (Cow). Exhale and round your back, tucking your chin and tailbone (Cat).
Move slowly through 8 to 10 rounds. Keep your breath and movement synced. The gentle flow helps release stuck energy.
9. Shashankasana (Hare Pose)
This pose looks like child’s pose but with a deeper stretch through the spine and arms. It calms the body and improves blood flow to the brain.
Sit on your heels and raise your arms overhead. Exhale and fold forward, keeping your arms stretched out in front. Your forehead should touch the floor or a block.
Hold for 1 to 3 minutes. Focus on the breath moving through your back. It’s a great pose to cool the mind and release nervous tension.
10. Savasana (Corpse Pose)
Never skip this one. It’s the ultimate resting pose that lets your entire system reset. It’s not just lying down. It’s conscious relaxation.
Lie flat on your back. Spread your legs and arms slightly apart. Let your feet fall outward. Close your eyes and breathe naturally.
Stay for at least 10 minutes. You can even place a cool cloth over your forehead or eyes. This pose is deeply restorative and helps your body absorb the cooling effects of the whole session.
Best Time To Practice These Poses
Early morning is ideal before the sun gets too strong. But you can also do them in the evening after sunset. Try to find a quiet, shaded space. Avoid intense physical yoga styles during a heatwave. Slow and cooling is the way to go.
A Few Tips To Stay Cool During Yoga
- Practice in a well-ventilated room or shaded area
- Avoid synthetic fabrics that trap heat
- Keep a bottle of room-temperature water nearby
- Breathe slow and steady. Avoid fast-paced breathing styles
- Listen to your body and don’t force any pose
Cooling yoga isn’t just a way to stretch your body. It’s a way to survive heat with more peace and calm. If you practice these poses regularly, you’ll find yourself less affected by hot days, more relaxed, and in tune with your body’s natural rhythm.
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