June 22, 2023 6 min read

We all know how challenging it can be topractice yoga during a scorching heat wave. Sweating buckets and feeling the heat can put a damper on our zen vibes. But fear not! 

In this article, we've covered six awesome ways to keep your cool while getting your yoga on during a heat wave and also discussed some of the yoga asanas to keep you cool. 

So grab your water bottle, roll out your mat, and get ready to learn some tips and tricks that will help you stay calm and comfortable.

6 Effective Ways of Practicing Yoga During the Summer Season


1. Choose the Right Time and Location

Choose Right Time For Yoga

During a heat wave, select the right time and location forpracticing yoga. It's essential to avoid practicing during the hottest parts of the day, typically between 10 a.m. and 4 p.m. Instead, aim to practice early or late in the evening when the temperatures are cooler.

Furthermore, find a shaded or well-ventilated area to practice in, such as a breezy outdoor spot or a room with good airflow. It will minimize the impact of the heat and keep you comfortable throughout your session.

2. Stay Hydrated

Stay Hydrated

Hydration is vital whenpracticing yoga during a heat wave. Ensure you should drink plenty of water before, during, and after your practice to stay adequately hydrated.

Consider sipping water throughout your session to replenish the fluids lost through sweat. You may also incorporate electrolyte-rich beverages or coconut water to restore essential minerals and maintain proper hydration. 

3. Use Cooling Props

Use Cooling Props During Yoga

Utilizing cooling props can significantly enhance your comfort during  yoga sessions. Invest in a high-quality yoga mat with cooling properties to help regulate your body temperature. 

Additionally, consider using props like cold towels or eye masks that have been refrigerated before yourpractice of yoga. Place the cold towel on your neck or forehead during poses to provide instant relief from the heat. 

4. Practice Breath Control

Practice Breath Control

Incorporating breath control techniques, or pranayama, for practicing yoga helps to regulate body temperature and keep you cool. Focus on practicing cooling breaths, such as Sheetali and Sheetkari pranayama. 

Sheetali involves inhaling through the mouth with a curled tongue, while Sheetkari inhales through the teeth. Both techniques are known for their cooling effects and can help lower body temperature.

5. Modify Your Practice

Modify Your Practice For Yoga

During a heat wave, listening to your body and modifying your practice is crucial. Opt for a more gentle and restorative style of practicing yoga, such as Yin or Hatha, focusing on longer-held poses and relaxation. 

Avoid intense, vigorous practices like Power or Hot yoga, as they can raise body temperature to uncomfortable- levels. Slow down your movements and concentrate on proper alignment and breath awareness. Additionally, consider using props like bolsters or blankets for support and comfort.

6. Dress Appropriately

Dress Appropriately For Yoga

Choosing the right attire for yoga sessions is essential for comfort and temperature regulation. Opt for lightweight, breathable fabrics allowing air circulation and moisture-wicking properties. 

Avoid synthetic fabrics that trap heat and moisture against your skin, leading to discomfort and potential skin irritation. Additionally, consider wearing a wide-brimmed hat or a sweatband to keep sweat from dripping into your eyes and distracting your focus.

Asanas for Practicing Yoga During the Summer Season

Practicing yoga asanas helps you stay fresh, energetic, and cool during the summer. Here are a few asanas that are particularly beneficial for the summer season:

1. Sitali Pranayama (Cooling Breath)

Sitali Pranayama (Cooling Breath)

Sitali pranayama is a breathing technique known for cooling the body. Sit in a proper comfortable position, stick out your tongue, and curl the sides of the tongue up.

Inhale deeply through the rolled tongue, then close your mouth and exhale through your nose. Repeat this breathing pattern for several rounds, allowing the cool air to soothe your system and lower your body temperature.

2. Surya Namaskar (Sun Salutation)

Surya Namaskar (Sun Salutation)


Surya Namaskar is a sequence of asanas that activates the entire body and energizes you forpracticing yoga.

It consists of a series of forward and backward bends, stretches, and inversions that improve blood circulation, flexibility, and vitality. Practice several rounds of Sun Salutations in the morning to awaken your body and mind.

3. Trikonasana (Triangle Pose)

 Trikonasana (Triangle Pose)


Trikonasana is a standing pose that stretches and strengthens the legs, hips, and spine. It increases stamina and focus while providing a sense of openness and rejuvenation.

Stand with your legs wide apart, extend your arms to the sides, and reach forward with one hand, lowering it towards the shin, ankle, or floor. Lift the other arm toward the ceiling, creating a long line from the fingertips of the outer edge of the raised foot. Repeat on the other side.

4. Padmasana (Lotus Pose)

 Padmasana (Lotus Pose)


Padmasana is a seated posture that promotes calmness and relaxation. Firstly sit on the floor with your legs crossed and bring your right foot onto your left thigh and your left foot onto your right thigh. 

Place your hands on your knees, palms facing up. Close your eyes, lengthen your spine, and focus on deep, slow breaths. This asana helps improve circulation and calms the mind, providing a sense of freshness and energy.

5. Uttanasana (Standing Forward Bend)

 Uttanasana (Standing Forward Bend)


Uttanasana is a forward bending pose that stretches the back of the legs and helps calm the mind. Firstly stand with your feet hip-width apart, fold forward from the hips, and let your head and arms hang down towards the ground. 

Bend your knees if necessary to keep a gentle stretch in the legs. Relax into the pose, breathing deeply and releasing any tension. Uttanasana helps release heat from the body and rejuvenates the mind.

6. Vrikshasana (Tree Pose)

 Vrikshasana (Tree Pose)


Vrikshasana is a balancing pose that improves focus, stability, and vitality. Stand tall and shift your weight onto one leg. 

Place the sole of your other foot on your inner thigh or calf, avoiding the knee joint. Keep your hands in prayer at your heart center, or extend them overhead. Find a steady gaze point and breathe deeply. Switch sides and repeat the pose.

7. Matsyasana (Fish Pose)

Matsyasana (Fish Pose)


Matsyasana is a restorative backbend that opens the chest, throat, and heart, promoting a sense of calm and rejuvenation.

Lie on your back, place your hands under your hips, and lift your chest upward, arching your back and tilting your head back. Rest the top of your head on the floor, allowing your throat to open. 

8. Bhujangasana (Cobra Pose)

 Bhujangasana (Cobra Pose)


Bhujangasana is a rejuvenating backbend that stretches the front of the body, opens the chest, and invigorates the spine. Firstly lie on your stomach with palms under your shoulders.

Inhale as you lift the chest off the ground, using your back muscles. Keep your lower body grounded and your shoulders relaxed.

9. Utkatasana (Chair Pose)

Utkatasana (Chair Pose)


Utkatasana, also known as Chair Pose, is a powerful standing pose that builds strength and stamina while increasing energy levels. Stand with your feet together, and then bend your knees, and lower your hips imagine you are sitting back in an imaginary chair.

Extend your arms overhead, palms facing each other. Engage your core, keep your chest lifted, and breathe deeply. Hold the pose for several breaths.

10. Shavasana (Corpse Pose)

Shavasana (Corpse Pose)


Shavasana is a deeply relaxing and rejuvenating pose that helps cool the body and mind. Lie flat on your back, arms by sides, palms facing up, and legs relaxed.

Close your eyes and allow the body to relax on the floor completely. Focus on your breath, allowing it to be slow and deep. Stay in this pose for several minutes, soaking in the coolness and the sense of renewal it brings.


Practicing yoga during a heat wave doesn't have to be a sweaty struggle. By implementing these six effective strategies, you can maintain your cool, focus, and comfort while reaping the benefits of your practice. 

Remember to choose the right time and location, stay hydrated, use cooling props, practice breath control, modify your practice, and dress appropriately. 

And include some asanas in your daily regime to stay cool and refreshing.

Embrace the heat as an opportunity to deepen your mind-body connection and explore new levels of resilience within your yoga journey. So, stay cool, stay centered, and keep flowing gracefully even when the temperature soars.


Nikita Parihar
Nikita Parihar

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