Summer is upon us and temps are rising, especially in Arizona! It’s important to honor our bodies and not over do it. Here are some poses & tips that will help you cool down this summer.
Butterfly Pose: Baddha Konasana is a great way to open the hips and the posterior side of the body. Sit up tall, bring the souls of your feet together. If you are tight, sit up on a blanket to erect the spine. Bring your hands to the feet wrapping the the thumbs on the inner arch. Draw your low belly in and soften your shoulders down. Inhale here and exhale to fold forward. Stay for 10-20 breaths.
Standing Forward Fold: Forward folds are calming and cooling. Take your feet as wide as a yoga mat or maybe even wider. Turn your toes slightly in, and your heals slightly out. Grab our ankles with your hands and take an inhale breath to lengthen your spine, and an exhale to enter the forward fold. Option to bend the knees if you are tight in the hamstrings. Hold for 5-10 breaths with even inhales and exhales.
Supported Shoulder Stand: This pose is a cooling tower. It allows the nervous system to reset and the body to cool down. Start by lying on your back, press your palms into the floor, and begin to curl your pelvis as you lift the legs in the air. Bring your hands up to support your low back. Walk your elbow in closer to one another and your hands down your back toward your shoulders. Remain here and breathe deeply for 7-10 breaths. Option to leave the hips on the ground and simply float the legs in the air.
Sitale Breath: In Sanskrit, sitali means “cooling”. Sit upright in a comfortable position with your spine tall and close your eyes. As you breathe, open your mouth and form the lips into an “O”. Curl your tongue lengthwise and project it out of your mouth about 3/4 of an inch. (If you are unable tot curl your tongue, press the tip of your tongue on the roof of your mouth). Inhale through the tongue as if you were drinking through a straw. Notice the cooling sensation of the breath. Exhale out the nose. This can be repeated for 2-3 minutes.
Savasana: The most important pose we can practice; being still. Savasana means “corpse pose”. It allows our bodies to process our practice and it helps us turn off our minds. Simply lie down on your back, arms and legs long. Let your feet flop out and turn your palms to face up. Make sure your shoulder blades are flat and your chin is sightly tucked to lengthen the back of your neck. Take a couple full inhale breaths and exhale as you sigh the breath out. Lie still for a minimum of 5 minutes. Come out of the posture slowly and mindfully.