Feel the Chill - Simple Yoga Poses to Stay Cool All Summer

When the summer sun gets intense and the days feel extra long, your body starts to crave movement that feels light, calming, and refreshing. This is where cooling yoga poses can really help. Instead of pushing through sweaty workouts, it’s nice to switch to a slower, more mindful yoga sequence that allows your body to rest, stretch, and cool down.

These cooling yoga poses are not only relaxing—they also help ease discomforts related to summer heat. Think of them as a way to feel good, breathe easier, and restore calm in both body and mind.

In this blog, we'll explore a short but powerful cooling yoga sequence with simple poses that anyone can try—even if you're just starting your yoga journey.

Why Cooling Yoga Poses Matter in Summer

During summer, your body tends to heat up more quickly. This can make you feel tired, restless, or even cranky. Practicing the right kind of yoga can help you stay centered and energized in a healthy way.

Cooling yoga poses are designed to calm the mind, lengthen the spine, open up the hips, and invite a deeper, slower breath. Most of these poses involve gentle forward bends, seated stretches, and wide-legged positions that allow you to fold inward and stay low to the ground.

You can practice these poses in the early morning or during sunset when temperatures are more forgiving. Using props like a folded blanket or a rolled blanket can add extra comfort and support to your practice.

Let’s dive into this refreshing sequence.

Cooling Yoga Sequence for Hot Days

1. Wide-Legged Standing Forward Bend (Prasarita Padottanasana)

This wide-legged forward fold is a great way to lengthen the spine and gently cool down your entire body.

How to Do It:

• Stand with your feet wide apart (around 3–4 feet).
• Turn your toes slightly in and heels out.
• Take a deep breath in, and as you exhale, slowly fold forward at your hips.
• Let your upper body hang down, placing your hands or forearms on the floor.
• If the floor feels too far away, place a folded blanket or yoga block beneath your hands.

Tips:

• Keep a long spine as you fold—avoid rounding your back.
• You can gently shift weight toward the balls of your feet to deepen the stretch.
• Hold for 5–8 breaths.

This pose helps bring your head below the heart, which can create a calming effect. It also stretches the inner legs and back of the legs.

2. Standing Forward Bend (Uttanasana)

This classic forward fold is calming and grounding—perfect after a day out in the heat.

How to Do It:

• From standing, bring your feet hip-width apart.
• Hinge at your hips and fold forward.
• Let your arms hang or hold opposite elbows.
• You can slightly bend your knees to keep things soft and easy.

Tips:

• Keep your weight centered between the front and back of your feet.
• Let your head hang heavy to help ease tension from the neck.
• Use a rolled blanket under your heels if they lift off the mat.

This pose helps quiet your mind and stretch your hamstrings and lower back gently.

3. Head-to-Knee Pose (Janu Sirsasana)

Janu sirsasana is a gentle seated stretch that cools the body and encourages inward focus.

How to Do It:

• Sit with your legs extended in front of you.
• Bend your left knee and bring the left foot toward your inner right thigh.
• Inhale to lengthen your spine, and as you exhale, fold over your front leg (the right leg).
• Keep your back long and your breath steady.

Tips:

• Place a folded blanket under your hips if your lower back feels tight.
• Use a strap around the right foot if you can’t reach it comfortably.
• Hold for 5–8 breaths, then switch sides.

This pose stretches the spine and hamstrings while gently twisting the torso—helping restore balance and calm.

4. Reclined Twist with Rolled Blanket Support

This gentle twist encourages your body to unwind and stay cool.

How to Do It:

• Lie on your back.
• Hug your knees into your chest.
• Drop both knees to the left as you gently twist your upper body to the right.
• Place a rolled blanket under your knees for added comfort.
• Rest your left leg fully and breathe deeply.

Tips:

• Keep both shoulders grounded.
• Turn your head in the opposite direction of your knees if it feels comfortable.
• Hold for 6–10 breaths and then switch sides.

Twisting while lying down creates space through the torso and helps calm the belly after a warm day.

5. Supported Forward Fold with Blanket

This is one of the most cooling poses in yoga, and it’s easy to do at home with minimal props.

How to Do It:

• Sit in a wide-legged forward fold.
• Place a folded blanket or bolster in front of you.
• Slowly walk your hands forward and rest your upper body on the blanket.
• Keep your legs extended and your feet gently flexed.

Tips:

• Allow your head and chest to fully relax onto the blanket.
• Use extra padding under the knees if needed.
• Hold for 1–2 minutes while breathing slowly.

This gentle stretch helps restore the nervous system and quiet your thoughts.

A Few Helpful Summer Practice Tips

• Move mindfully: Skip the rush. These poses are meant to help you slow down.
• Breathe gently: Keep your breath smooth and quiet. Cooling breath techniques like sheetali (tongue curled breathing) can also be added.
• Hydrate before and after: Drink water with lemon or cucumber after your session.
• Practice in the shade: If you’re doing yoga outdoors, find a cool, shaded spot.
• Use props: A folded blanket under your hips or a rolled blanket behind your knees can help you stay supported and relaxed.

Final Thoughts

Your yoga practice doesn't have to pause when summer turns up the heat. In fact, it's the perfect time to lean into a slower, more refreshing style that works with the season. Cooling yoga poses like prasarita padottanasana, janu sirsasana, and gentle twists can help you stay centered, open up the body, and feel good from the inside out.

So roll out your mat, grab a rolled blanket, and bend your left knee into your favorite calming pose. With just a few mindful movements, you’ll find your body naturally restoring itself—cool, calm, and balanced.