.jpg)
It’s one of those hot, sweltering summer days, when it feels as though every ounce of energy has been drained from you. So how do you meet the demands of your day when your body and mind have called it quits due to excessive temperatures?
Take some time to try a few yoga techniques. These postures require very little energy to perform, but will have the effect of cooling and re-energising your body, and calming your mind.
Legs up the wall pose (Viparita Karani)
-Lie on the floor with your buttocks as close to the wall as comfortable, hips raised slightly. (Do not do this pose if you are menstruating).
-Have your legs up and resting firmly against the wall. Your arms should be relaxed by your side, with palms facing upwards. Adjust yourself so that you have no discomfort in this position. Let your eyes be closed and relaxed. A beautiful variation is to cover your eyes with an eyebag.
Stay in this position for 5-15 minutes, breathing deeply and slowly from your diaphragm. Mentally scan each part of your body, releasing any tension in those areas with each exhalation. Let your mind become tranquil as your body restores itself in this deep stillness.
When coming out of the posture, slowly lower your legs by bending your knees and bringing them close to your chest. Gently roll onto your right side, and when you feel ready, slowly resume a sitting position.
This posture allows the blood and other bodily fluids to flow more easily from the legs back to the heart and vital organs, flooding them with nutrients. The anti-gravity effect means the heart doesn’t have to pump as hard, thereby slowing the heart rate and cooling and re-energising the body.
After emerging from this restorative pose, you should feel calmer, more balanced, and less fatigued. It is a wonderful pose for those suffering from tired, aching legs, and can also be used to combat travel fatigue.
Avoid this posture if you have eye or neck problems, heart disease or high blood pressure.
Soaring temperatures don’t have to mean sore tempers!
Pose of the child (Balasana)
Excessively hot days can often drain your patience as well as your energy. The following posture has a very calming effect on the mind, as well as releasing pressure on the spine and rejuvenating the entire body.
-Kneel on the floor with your toes together, knees apart. Lengthen your spine and bend forward from your hips on exhalation, arms outstretched in front and forehead resting firmly on the floor. Your knees should be as wide apart as comfortable.
-Breathe fully and slowly, and with each exhalation, feel your body melt into the floor. Hold for 5-10 breathes, and then very slowly resume an upright position.
This is a beautiful posture for delivering a freshly oxygenated supply of blood to the brain, thus enabling it to function more clearly and efficiently.
Note: Any posture where the head is lower than the heart is going to increase blood circulation to the brain, providing it with valuable nutrients, however, it is important to note that these positions may not be suitable for people with high blood pressure, glaucoma, or other medical conditions. Please consult with your health practitioner if you are uncertain.
Sleepless in summer.
Flapping fish pose (Matsyakridasana)
Getting to sleep on those hot, sticky nights can be quite a problem for some people. Try the flapping fish posture. It may have you swimming into slumber before you know it!
-Lay on your stomach with one knee bent sideways and raised close to your chest. Have your fingers inter-laced and your arms underneath your head for support. A pillow may be used for extra comfort. Your head should be facing in the same direction as your bent knee.
-Relax and breathe slowly and fully. Count each breath. Starting at number twenty-seven, count backwards to number one. Repeat on the opposite side, (if you are still awake, that is!)
Pranayama
Prana is the Sanskrit name for life-force/breath, and correct breathing is an important part of yoga. Practicing pranayamic exercises increases lung capacity, thereby enabling more oxygen to be pumped throughout the body and to the brain.
Shitali breathing
Shitali means cooling, and is a particularly good pranayamic practice to cool you down in summer.
-Curl the sides of your tongue into a tube and breathe in air over your outstretched tongue. As the air travels over the wet tongue it is cooled down. Close your mouth and hold the cool air in your lungs for a second or two before gently releasing it, breathing out through your nose. This works much the same way as a dog that pants to regulate his body temperature. Repeat the process 5-10 times, but do not practice more than 10 rounds of this breathing.
As with any exercise or breathing program, you need to take heed of your body’s inner wisdom, and if something does not feel right, don’t do it. Please consult your health practicioner if you are uncertain.
This summer, be sure to stay cool and keep your cool with yoga!
Susan Wise
Copyright 2006
Take some time to try a few yoga techniques. These postures require very little energy to perform, but will have the effect of cooling and re-energising your body, and calming your mind.
Legs up the wall pose (Viparita Karani)
-Lie on the floor with your buttocks as close to the wall as comfortable, hips raised slightly. (Do not do this pose if you are menstruating).
-Have your legs up and resting firmly against the wall. Your arms should be relaxed by your side, with palms facing upwards. Adjust yourself so that you have no discomfort in this position. Let your eyes be closed and relaxed. A beautiful variation is to cover your eyes with an eyebag.
Stay in this position for 5-15 minutes, breathing deeply and slowly from your diaphragm. Mentally scan each part of your body, releasing any tension in those areas with each exhalation. Let your mind become tranquil as your body restores itself in this deep stillness.
When coming out of the posture, slowly lower your legs by bending your knees and bringing them close to your chest. Gently roll onto your right side, and when you feel ready, slowly resume a sitting position.
This posture allows the blood and other bodily fluids to flow more easily from the legs back to the heart and vital organs, flooding them with nutrients. The anti-gravity effect means the heart doesn’t have to pump as hard, thereby slowing the heart rate and cooling and re-energising the body.
After emerging from this restorative pose, you should feel calmer, more balanced, and less fatigued. It is a wonderful pose for those suffering from tired, aching legs, and can also be used to combat travel fatigue.
Avoid this posture if you have eye or neck problems, heart disease or high blood pressure.
Soaring temperatures don’t have to mean sore tempers!
Pose of the child (Balasana)
Excessively hot days can often drain your patience as well as your energy. The following posture has a very calming effect on the mind, as well as releasing pressure on the spine and rejuvenating the entire body.
-Kneel on the floor with your toes together, knees apart. Lengthen your spine and bend forward from your hips on exhalation, arms outstretched in front and forehead resting firmly on the floor. Your knees should be as wide apart as comfortable.
-Breathe fully and slowly, and with each exhalation, feel your body melt into the floor. Hold for 5-10 breathes, and then very slowly resume an upright position.
This is a beautiful posture for delivering a freshly oxygenated supply of blood to the brain, thus enabling it to function more clearly and efficiently.
Note: Any posture where the head is lower than the heart is going to increase blood circulation to the brain, providing it with valuable nutrients, however, it is important to note that these positions may not be suitable for people with high blood pressure, glaucoma, or other medical conditions. Please consult with your health practitioner if you are uncertain.
Sleepless in summer.
Flapping fish pose (Matsyakridasana)
Getting to sleep on those hot, sticky nights can be quite a problem for some people. Try the flapping fish posture. It may have you swimming into slumber before you know it!
-Lay on your stomach with one knee bent sideways and raised close to your chest. Have your fingers inter-laced and your arms underneath your head for support. A pillow may be used for extra comfort. Your head should be facing in the same direction as your bent knee.
-Relax and breathe slowly and fully. Count each breath. Starting at number twenty-seven, count backwards to number one. Repeat on the opposite side, (if you are still awake, that is!)
Pranayama
Prana is the Sanskrit name for life-force/breath, and correct breathing is an important part of yoga. Practicing pranayamic exercises increases lung capacity, thereby enabling more oxygen to be pumped throughout the body and to the brain.
Shitali breathing
Shitali means cooling, and is a particularly good pranayamic practice to cool you down in summer.
-Curl the sides of your tongue into a tube and breathe in air over your outstretched tongue. As the air travels over the wet tongue it is cooled down. Close your mouth and hold the cool air in your lungs for a second or two before gently releasing it, breathing out through your nose. This works much the same way as a dog that pants to regulate his body temperature. Repeat the process 5-10 times, but do not practice more than 10 rounds of this breathing.
As with any exercise or breathing program, you need to take heed of your body’s inner wisdom, and if something does not feel right, don’t do it. Please consult your health practicioner if you are uncertain.
This summer, be sure to stay cool and keep your cool with yoga!
Susan Wise
Copyright 2006
BEAT THE HEAT
Stay Cool and Re-energise with YOGA.
.jpg)