Hatha Yoga Poses for the Summer: Stay Cool, Energized and Balanced

Summer brings brightness, movement, and high energy. Yet as the temperature climbs, our bodies and minds can become agitated, overheated, or scattered. In Summer, let’s counterbalance with a yoga practice that slows down, settles the mind, and help us go back to a sense of calm presence.

Hatha Yoga offers just that: a steady, grounding practice that cools the body, soothes the nervous system, and cultivates mental clarity. With thoughtful breath and intentional movement, we can ease the intensity of summer and realign with inner balance.

Here are some of the best Hatha Yoga poses and breathing practices to support you through the warmer months.

1. Surya Namaskar (Sun Salutation): A Grounded Morning Flow

While traditionally invigorating, Surya Namaskar can be adapted into a slow, mindful flow to gently awaken the body without overstimulation. Practiced at sunrise or in the early morning, it offers a refreshing way to energize while staying connected to breath and awareness.

Why it's helpful in summer:

• Encourages circulation and joint mobility

• Awakens the body without generating excess heat

• Supports mental focus when practiced slowly and rhythmically

Practice tip: Perform 4 to 6 rounds at a relaxed pace. Let each breath guide your movement and avoid rushing between poses.

2. Sitali Pranayama: Cooling the Breath, Calming the Mind

Sitali Pranayama is a traditional yogic breathing technique designed to refresh the body and promote inner calm. It is especially beneficial during summer when the nervous system may become more reactive and the mind more restless.

How to practice:

1. Sit comfortably with your spine upright.

2. Curl your tongue into a tube shape and slowly inhale through it (if you can’t curl your tongue, inhale through pursed lips).

3. Close your mouth and exhale gently through the nose.

4. Repeat for 8 to 10 breaths, breathing steadily.

Why it’s effective:

• Lowers body temperature

• Reduces mental agitation

• Brings immediate calm to the breath and mind

This is an excellent practice during the heat of the day or after any physical activity.

Tip: practice with closed eyes for more awareness.

3. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Twists help reset the nervous system and aid in digestion — both of which can be taxed by excess heat. Ardha Matsyendrasana is a seated twist that refreshes the spine while gently toning the abdominal organs.

Benefits for summer:

• Aids digestive function

• Releases tension from the back and belly

• Supports clarity and mental reset

Keep the twist gentle, and prioritize a lifted spine and steady breath over depth.

Ardha Matsyendrasana

4. Supta Baddha Konasana (Reclining Bound Angle Pose)

This deeply relaxing pose is ideal for calming the nervous system and gently opening the hips and chest. In hot or busy periods, Supta Baddha Konasana offers the kind of stillness that allows the mind to settle and the breath to soften.

Why it’s ideal:

• Induces a parasympathetic (rest-and-digest) response

• Releases tension in the groin and inner thighs

• Allows for quiet inward reflection

Practice for 5–10 minutes with a bolster or blanket under the spine. Close the eyes and allow the body to be fully supported and the chest to open.

5. Viparita Karani (Legs-Up-the-Wall Pose)

This passive inversion is one of the most restorative poses in yoga, especially helpful for cooling down after heat exposure or calming the mind at the end of the day.

Benefits include:

• Relieves tired legs and reduces swelling

• Calms the mind and heart rate

• Supports a cooling, inward-facing state

Hold this pose in silence for several minutes. Let go of effort and allow the breath to become effortless.

Restoring Balance Through Simplicity

In summer, it’s tempting to stay busy, active, and outwardly focused. But yoga reminds us of the importance of slowing down, turning inward, and resting the mind. These practices are not just for moments of fatigue — they’re essential tools for maintaining physical and mental equilibrium throughout the season.

Suggestions for practice:

• Practice early in the morning or in the evening, when temperatures are lower

• Move slowly, breathe deeply, and emphasize rest between postures

• Favor cooling, grounded postures and avoid overexertion

• Let your intention be to calm, not to conquer or to perform

During Summer, let your Hatha Yoga practice be a space where heat is softened, rest is valued, and the mind can return to stillness.