top of page
Search

How to keep a cool head in summer – with yoga

Woman in warrior II on the pool

Heatwave, humid air, and sleep problems? When temperatures rise, many people long for cooling down – physically and mentally. Yoga offers a holistic method for staying relaxed, focused, and balanced in the summer. In this article, we'll show you how to keep a cool head with yoga in the summer – through appropriate breathing techniques, asanas, meditation, and nutritional tips.


Why summer is so hard on us

When the sun blazes and the thermometer climbs above 30 degrees Celsius, it's pure stress for the body. The heat disrupts our circulation, we sleep worse, sweat more, and often feel irritable or exhausted. We also suffer mentally from the high temperatures – concentration, patience, and inner balance diminish.

This is where yoga comes in. This ancient Indian practice is based on the balance of body, mind, and breath—and that's exactly what we need in the summer. With targeted exercises, you can not only better endure the heat, but even enjoy it.


How yoga works in summer

Yoga works on several levels:

  • Physical : Certain asanas (yoga postures) help to cool the body and release tension.

  • Energetic : Breathing exercises such as Sitali or Chandra Bhedana reduce the inner fire (Pitta) and promote balance.

  • Mental : Meditation and mindfulness calm the mind and help avoid overstimulation or heat rage.

Traditional Ayurveda, with which yoga is closely linked, speaks of the dominant "Pitta dosha" in summer, which is associated with fire and heat. The goal is to harmonize Pitta rather than further fuel it—this is precisely what we achieve with "cooling yoga."


1. Breathing exercises for cooling and clarity

Sitali Pranayama (cooling breathing)

Sitali means “cool” – and that is exactly the effect of this simple breathing technique.

Here's how:

  1. Sit up straight.

  2. Roll your tongue like a tube (if that doesn't work, place your tongue flat behind your teeth).

  3. Breathe in slowly through your rolled tongue.

  4. Close your mouth and breathe out through your nose.

  5. Repeat the whole thing 10-15 times.

Effect: This technique lowers body temperature, calms the mind, and helps with irritability or hot flashes.

Chandra Bhedana Pranayama (Moon Breathing)

While the right nostril corresponds to the “solar nerve” (warming), the left represents the “lunar nerve” (cooling).

Here's how:

  1. Close the right nostril with your thumb.

  2. Breathe in deeply and slowly through the left nostril.

  3. Close your left nostril with your ring finger and exhale through your right.

  4. Repeat this for 5-10 minutes.

Tip: This exercise is ideal, especially in the evening, to help you relax and promote sleep.


2. Yoga exercises that cool the body

Not every yoga practice is beneficial in summer. Power yoga or sweaty flows can further fuel the fire. Calm, slow sequences with cooling, opening asanas are better.

Recommended summer asanas:

1. Moon Salutation (Chandra Namaskar)

The "little brother" of the sun salutation has a balancing and cooling effect. Ideal in the evening or at sunset.

2. Forward bends (e.g. Paschimottanasana)

Preventative measures have a calming effect on the nervous system and help with internal heat.

3. Child's Pose (Balasana)

A relaxing posture that provides grounding and dissipates heat from the head area.

4. Frog Pose (Bhekasana) & Happy Baby (Ananda Balasana)

These hip openers promote energy flow and help release pent-up emotions.

5. Legs-on-the-wall pose (Viparita Karani)

This passive inversion pose has a regenerating effect, reduces heat build-up and relieves pressure on the legs.


3. Meditation & mindfulness for summer stress

Summer often brings an abundance of external stimuli: noisy streets, heat, travel, and a flurry of social activities. This makes it all the more important to regularly look inward and cool off mentally.

Short summer meditation:

Duration: 5–10 minutes Location: Quiet, shady place (e.g., under a tree or in a cool room)

Directions:

  1. Sit down comfortably.

  2. Close your eyes and observe your breath.

  3. Imagine cool, clear air flowing through your body with each inhalation.

  4. With each exhalation, release heat, stress and tension.

  5. Optional: Repeat the mantra “Shanti” (peace) internally.

Mindfulness in everyday life:

  • Shower consciously – feel how the water cleanses and refreshes you.

  • Eat mindfully – prefer cooling foods (more on this later).

  • Avoid sensory overload – smartphones, noise and multitasking can exacerbate summer stress.


4. Nutrition and lifestyle: Yoga off the mat

Yoga practice doesn't end with the last asana—it continues into your lifestyle. Especially in summer, nutrition plays a central role in your inner balance.

Ayurveda tips for hot days:

  • Avoid spicy, fried or very salty foods.

  • Prefer cooling foods such as cucumbers, melons, leafy vegetables, coconut water, mint, yogurt.

  • Drink plenty of fluids , but not ice-cold ones. Lukewarm herbal tea (e.g., fennel, peppermint) is better than iced drinks.

  • Avoid alcohol and caffeine as they have a heating and dehydrating effect.

Adjust your daily routine:

  • Get up early to take advantage of the cool morning hours.

  • Avoid midday heat , instead take a siesta or do quiet activities.

  • Evening walks help you relax and ground yourself.


5. The right place for your summer internship

The best place for your yoga practice in summer is shady, airy, and quiet. Ideal locations include:

  • A place in the park under trees

  • A cool room with open windows

  • A yoga terrace at sunrise or sunset

Important: Avoid practicing in direct sunlight – this further weakens your circulation.


Bonus: Essential oils & natural aid for refreshment

In addition to yoga, there are simple helpers from nature that can support your summer practice:

  • Peppermint essential oil : Cooling on forehead, neck or in fragrance lamps.

  • Lavender oil : Has a calming and sleep-inducing effect.

  • Rose water : Refreshes face and mind – simply spray on.


Conclusion: Relax through the summer with yoga

Yoga offers everything you need to stay physically and mentally balanced in the summer: cooling breathing exercises, relaxing asanas, mental clarity through meditation – and a lifestyle based on mindfulness and naturalness. Instead of fighting the heat, you learn to live in harmony with it. This way, you're guaranteed to keep a cool head – and enjoy the summer with renewed ease.



 
 
 

Comments

bottom of page