The scorching summer heat can leave you feeling drained, irritable, and uncomfortable. While air conditioning offers temporary relief, traditional yoga wisdom provides sustainable practices to cool your body from within.
These five cooling yoga poses—known as “sheetali” or cooling practices in yoga—help reduce body temperature, calm your mind, and restore energy during hot weather.
Sheetali Pranayama (Cooling Breath)
Though technically a breathing exercise rather than an asana, Sheetali Pranayama forms the foundation of any cooling yoga practice.
Roll your tongue into a tube shape, extending it slightly beyond your lips. If you can’t roll your tongue (a genetic trait), simply part your lips slightly. Inhale slowly through your mouth, feeling the air pass over your tongue like mountain stream water. Close your mouth and exhale normally through your nose. The cooling sensation begins immediately as this breath lowers your core temperature.
Practice 5-10 rounds of Sheetali daily during summer months, preferably on an empty stomach in the morning or evening.
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Adho Mukha Svanasana (Downward-Facing Dog) with Modified Head Position
This familiar pose transforms into a cooling practice with one simple modification.
Start on your hands and knees, then lift your hips up and back to form an inverted V-shape. Press your palms firmly into the mat, rotate your inner arms outward, and draw your shoulder blades down your back. Now, the cooling element: instead of letting your head hang freely, bring your chin toward your chest, creating a gentle compression at your throat.
This slight compression activates the throat chakra region, which regulates body temperature. Hold for 5-10 breaths, focusing on long exhalations that release heat from your system.
Sitali Asana (Moon Pose)
Embrace the cooling energy of the moon with this gentle forward bend.
Sit comfortably with your legs extended in front of you. Bend your right knee and place the sole of your right foot against your left inner thigh. Inhale and raise your arms overhead, lengthening your spine. Exhale and fold forward over your extended leg, keeping your spine long.
Place your hands wherever they naturally reach on your extended leg without straining. Close your eyes and visualise moonlight bathing your back, cooling and soothing your entire body. Hold for 8-10 breaths before switching sides.
Supta Baddha Konasana (Reclining Bound Angle Pose)
This restorative pose cools your reproductive and digestive systems, areas that generate significant body heat.
Lie on your back, bring the soles of your feet together, and allow your knees to fall outward. Place one hand on your belly and one on your heart. For additional comfort, support your knees with blankets or cushions.
The open position of your body in this pose allows heat to dissipate while the relaxed belly breathing activates your parasympathetic nervous system—your body’s natural cooling mechanism. Remain here for 3-5 minutes, breathing slowly and deeply.
Viparita Karani (Legs-Up-the-Wall Pose)
This inverted pose reverses blood flow, reduces swelling in the lower extremities common during hot weather, and cools your digestive fire.
Position yourself with your buttocks against a wall and extend your legs up the wall. Your body should form an L-shape. Rest your arms at your sides with palms facing up. Close your eyes and focus on the sensation of blood flowing away from your feet and legs.
Practice this pose for 5-10 minutes at the hottest time of day or before bed on particularly warm nights. The cooling effect often improves sleep quality during summer months.
By incorporating these five cooling yoga poses into your daily routine, you’ll maintain better temperature regulation throughout the summer. The beauty of these practices lies in their simplicity—they require minimal props, little space, and can be practiced by yogis of all levels. Stay cool, calm, and collected, even as the mercury rises.
