Simple yoga exercises and breathing techniques for heat and cooling

Respiratory techniques for heat

This time we shed light on breathing techniques or positions that will help us cool down and relax in the summer heat (even if only with beer or ice cream in hand or with the climate on :)).

Let's go:

1) Sitali breath

In Sanskrit, the word "sitali" means cooling, and this breath has a pleasant cooling effect after a few repetitions. Inhaling air into your tongue in the shape of a "roll" makes your mouth - and your whole body - feel a "pleasant inner breeze ". There will definitely be something to it, as our four-legged pets are also very cold with their tongues.

• Sit down so that you are comfortable and have a straight spine.
• Stick out your tongue and roll the outer edges into the shape of a roll so that the tongue looks like a hot dog
• Take a deep breath (you can count to three) through the created roll. Hold your breath for a moment.
• After inhaling the air, pull the tongue back into your mouth, close your lips and exhale through your nose. The exhalation will be long and smooth (count to at least three again).
• Try at least 10 laps and try up to 50 such breaths if you want to feel a real cool.

Tip: Help with cooling with your visualization... Try to visualize when you inhale that you are inhaling a gentle cooling breeze.

Since there are people for whom it is scientifically proven that they were not physiologically induced to be able to make a roll with their tongue (where I also belong :D), I am attaching a photo of Tomáš to see what the "real roll" looks like. Others, just trying to get closer to the edges of your tongue by creating a soft funnel is nice and will also give you a cooling effect.

Advantages:

• Breathing calms the entire nervous system, reduces stress and anxiety, and improves self-awareness.
• After just a few rounds, it has a cooling effect on the body.
• It can help as a complementary breathing technique for inflammation.

2) Simhasana - the position of the lion

This position represents a roaring lion. It automatically reduces tension in the mind and body while relaxing the muscles in your face.

• Sit on your heels and spread your knees to the sides.
• Place your hands on your thighs or touch the ground with your palms (you can also adjust the position so that the fingers of your palms point backwards towards you and thus stretch the back of your forearms).
• Inhale through your nose. Exhale harder through your mouth so that you make a “ha” sound as if from the back of your neck. At the same time, stick your tongue as close to your chin as possible. When you exhale, put your tongue back and close your lips gently.
• You can also tilt your head gently and look up with your eyes as you exhale.
• Repeat 3 to 5 times.

Tip: It is recommended to perform the position in the morning on an empty stomach.

Advantages:

• Simhasana relieves tension in the body, specifically on the face and chest.
• Improves facial blood flow and keeps your eyes healthy.

3) Balasana - the position of the child

Try to let your body cool down from the summer heat using a very pleasant position that relieves stress. This position literally invites you to rest, regain strength and completely dissolve into the yoga mat (perhaps literally if it is too hot outside).

• Get on your knees with your feet together and sit on your heels.
• Place the head on a mat.
• Stretch your arms forward or place them back next to your body and release them with your palms facing up.
• Hold in position for at least five deep breaths.
• A resting position that calms the mind and relieves stress.
• It is a positive benefit for the nervous and lymphatic system.

Tip: Take a deep breath, hold your breath, and insert your chin into your chest as much as possible. Let your hips drop closer to the ground, releasing any tension you have in your body. When you're ready, let out a great cooling sigh of relief.

Advantages:

• A resting position that calms the mind and relieves stress.
• It is a positive benefit for the nervous and lymphatic system.

4) Anjaneyasana - crescent, scythe or low lunge

This position works to lengthen the muscles when opening the chest.

• Start in the position of the dog face down (Adho Mukha Svanasana).
• From the position, step your right foot between your hands. Place the left knee and the protruding toe of the foot down on the mat.
• Put your hands on your right thigh and stabilize (pull your shoulders away from your ears). Either stay in position or raise your hands up to the sky and join your palms in a mudra (intertwined fingers and forefingers are outstretched).
• Relax your forehead and jaw and look up slightly so that your neck does not suffer.
• Stay in position 5 inhale and exhale.
• Lower your hands to the ground, push the left tip into the pad and push back into the dog face down position. Repeat on the left leg.

Tip: Practice this asana on an empty stomach in the morning for best results. Stay in position for at least 10-15 seconds on each leg.

Advantages:

• Anjaneyasana strengthens your mental focus.
• It opens your lungs, chest and shoulders, increasing your concentration and awareness.
• Not only does it stimulate your digestive system, but it charges your entire system with energy.

5) Ardha Hanumanasana - half split

Another position great for the cooling effect, which ejects the contracted hamstrings and brings the feeling of relief that the body needs in the heat.

• Start in the dog face down, pressing the palms firmly into the pad and lifting the hips high and back. Inhale and exhale deeply several times and warm up the back of your legs by bending your knees and lifting your piety.
• With the right foot, step forward between the arms and begin to straighten it and pull the toe of the right foot towards you (flex on the foot). The left skid is either stretched out on the mat or if it helps your stability push the toes of the left foot into the mat (as well as the foot in flexion).
• Keep your hips in a line above your left knee. Inhale to lengthen your spine and begin to lean forward to your right leg as you exhale.
• Stay in a position of 5 to 10 deep breaths. To come out of the pose, tuck your left thumb under, plant your palms, and make your way back to the downward face of the dog.
• Exit the position again to the dog face down position and repeat to the other side.

Tip: Focus on the tension in the hamstrings, try to feel what it feels like when you contract these muscles and then relax them. Try it with your eyes closed and anchor your mind and body by concentrating on the present moment.

Advantages:

• It helps stretch the thighs, hamstrings and groin and is a great preparation for the "whole line".
• The position is also called the runner's position - great for runners who need to release frequent tension in their legs from running.

6) Prasarita Padottanasana - forward bend in a broad position

Try to cool down with the help of a position that symbolizes relaxation and surrender.

• Spread your legs in a wide stance.
• Turn your feet parallel to each other and place your hands on your hips.
• Inhale, open your chest and lean forward with the exhalation.
• Hold with the peace sign (index finger, middle finger) of the toes. Bend your elbows slightly and pull your shoulders away from your ears.
• Relax your head and neck. If your head does not touch the pad, you can place it on the block.
• Hold in position for at least ten deep breaths.
• With a touch, arms sideways and a straight back , slowly return first to the half parallel to the mat so that your head does not turn, and then lift up to a standing position.

Tip: Use a yoga block - put it in height or width as needed so that your head can lean on it and rest freely ;).

Advantages:

• The position not only symbolically brings relaxation and surrender to what is here and now.
• It calms the mind, reduces stress and anxiety.
• It relaxes the shoulders, neck and spine.

7) Supta Matsyendrasana

A position excellent at the end of yoga practice with a calming, cooling effect that calms our always active mind from buzzing thoughts to the pool, ice cream and the cold side of the pillow.

• Lie on your back.
• Bend your knees and place your feet on the floor with your knees facing the ceiling.
• Push into the legs to lift the hips off the floor slightly and slide them very slightly to the right. This is an important step because it adjusts your hips so that one side is level with the other when you go into the screw.
• Move the right knee closer to the chest and wipe the left leg on the floor. Keep your left foot active.
• Inhale and cross your left foot with your exhale so that your right knee points to the left.
• Your right hip is now in one plane from the top to the left. If you want, you can slide your right foot behind your left knee.
• Open your right hand into the space to your right and keep it level with your shoulders. Place your left hand on your right knee or spread it to the left so that your body is finally T-shaped.
• Turn the palms toward the ceiling/sky. Turn your head to the right to look over your shoulder at your right fingertips. Skip this step if it is not doing well on your neck.
• Stay in position for 5 to 10 breaths. To get out of position, release both feet on the floor to neutralize your spine and take a few breaths and exhales before doing the other side.

Tip: As soon as you feel comfortable in the asana, close your eyes and imagine a cool feeling running through your whole body. It can be a gentle breeze, pleasantly cool water or the cold coming from the grass below you. Remember, the mind is a powerful witch.

Advantages:

• It is a position considered to be an opener of the heart and chest.
• Improves the mobility of the spine and helps digestion.
• Very good relaxation for the body after sedentary work and work at the computer.

Variation:

8) Bonus position for tired legs - Viparita Karani

Tired and swollen legs all day at work or summer hiking? Relax in a pleasant position upside down :).

There are two ways to practice Viparita Karani. The first is with or without aids (bolsters , pillows) or without aids. Both versions require finding a friend in the form of a wall so that your feet can relax perfectly ;).

• Start the position by sitting on the left side of your butt as close to the wall as possible.
• Gently turn your body to the left and transfer your feet to the wall. Feel free to use your hands to find balance. Lower your back and lie down.
• Move your weight from side to side and try to move your butt even closer to the wall.
• Keep your hands open at the sides, palms facing up. You can also have your hands outstretched to the sides.
• Repair your head and shoulders so that they rest as comfortably as possible on the mat.
• Keep your thighs completely relaxed, as if they are falling towards the back of your pelvis.
• Stay in position for at least 5-10 minutes and breathe deeply and consciously.
• Close your eyes and just relax.
• When starting from the foot position, hang down to the side, help yourself with your hands and slowly push yourself into the sitting position.

Tip: If you notice tingling in your legs as you practice this asana, bend your knees and touch the bottom of your feet to bring your heels closer to the pelvis.

Advantages:

• The position helps to calm the mind and body.
• Relieves headaches and menstrual cramps (in some cases, inverse positions are not recommended during menstruation, in which case consult your doctor).
• Relieves lower back pain.
• The position regenerates tired legs.

This position is not recommended if:

• You have glaucoma or other eye problems
• High blood pressure,
• Serious back or neck problems.

Namaste friends!

Lenka

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Practicing yoga provides great benefits, but you need to realize that only you know your own body and its limits. Talk to your doctor before starting exercise, especially pregnant and breastfeeding women. Also, consult him with any questions or concerns about your medical condition. The recommendations, exercises, thoughts and other opinions expressed on this site reflect our own experience and are not intended to replace professional medical assistance.

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