Some yoga postures can actually help lower your body temperature, reducing the thermal energy caused by exertion. Use these poses to cool down after a demanding yoga class or try them to chill out on a hot, humid day.
BUTTERFLY POSE
This simple pose, also called Baddha Konasana, is so named because its movement resembles a butterfly flapping its wings. It targets the legs, offers benefits to the heart and cardiovascular system, relieves anxiety and fatigue, boosts fertility, and dissipates stress. Perform in the morning or evening to relax.
• From a seated position with legs outstretched in a V, bend your knees and brings your calves under your thighs.
• Place your feet together, sole to sole, as close to the pelvis as possible, and clasp your toes with both hands.
• Lower your knees to the floor, pressing gently with elbows if necessary. Inhale deeply and then begin to raise and lower your thighs.
• Continue for 5 to 10 minutes.
Tip: Be sure to sit up straight, with your chin elevated and eyes forward. Don’t curl forward.
CRESCENT LUNGE
This dynamic standing pose is also known as Anjaneyasana or the High Lunge. In Hindu mythology, it is the pose assumed by monkey god Hanuman of the Ramayana. It stretches and strengthens the lower and upper body and improves stability and balance. It builds mental focus; opens the lungs, chest, and shoulders; invigorates digestion; and increases concentration.
• Begin by standing with your arms at your sides; step the ball of your right foot to the back of the mat. Keep feet slightly apart.
• Pull your abdominals in and up, inhale, then sweep both arms straight overhead with palms facing inward.
• Bend front knee to 90 degrees, keeping knee aligned above ankle. Bend back knee a little and lengthen tailbone toward floor.
• Hold for 5 breaths before switching to opposite legs.
Tip: Press back foot firmly to the floor to aid with balance. Keep hips low and level and facing forward.
LION POSE
Simhasana is known as the “destroyer of all disease.” The pose is accompanied by an exaggerated open mouth with the tongue extended down, meant to simulate the lion’s roar. The pose removes tension (especially in the face and chest), improves circulation, and keeps bad breath away.
• Kneel down, sitting on your heels, then lean forward onto your spread palms.
• Lower your jaw, open your mouth as wide as possible, and inhale through your nose.
• Stretch your tongue out and curl it down toward your chin.
• Contract the muscles of your throat as you exhale slowly through your mouth with an audible “ha-a-a-a” sound. Gaze upward or focus on the tip of your nose as you roar.
• Hold for as long as is comfortable; repeat often.
Tip: Hands can be kept at sides and swept forward to press the floor as you roar. Also, ankles can be crossed behind you or knees can be widened.
CAMEL POSE
This intermediate pose, Ustrasana, is known to open up the entire front of the body, as well as strengthening the spine and stretching the chest, abdominals, hip flexors, thighs, and ankles. In addition to stimulating digestion and the nervous system, it increases blood flow to the face. Avoid if you have high or low blood pressure.
• Kneel with your knees hip-width apart and your tailbone tucked in.
• Place your hands on the back of your waist, fingertips down, and ease your upper torso back. Exhale, and elongate your spine as you press pelvis upward and shoulder blades back.
• Dip slightly to the left and place left hand on left heel. Dip to the right and place right hand on right heel. Arch back, lift chest, drop head back, and relax throat.
• Hold for 20 to 30 seconds; contract stomach, lift chest forward, and raise hands to lower back to release pose.
Tip: Do not compress lower back or rush into the bend. While in pose, center your weight between your knees.
COBRA POSE
Bhujangasana is one of the postures in the Surya Namaskar sun salutation. The name comes from the pose’s similarity to the raised hood of a cobra. It opens the chest and benefits the lungs and heart, stimulates the digestive and reproductive systems, eases the symptoms of asthma, and reduces fatigue.
• Lie prone with your flattened palms positioned just below your shoulders; keep arms tucked close.
• As you inhale, raise the upper torso from the floor, pushing down with both hands. Lift from the top of the chest, pushing shoulders down and back and pulling the tailbone toward the pubis.
• Elongate the neck as you gaze slightly upward.
• Hold for 15 to 30 seconds.
Tip: Make sure to use back and chest muscles to create the arch, not just the arms. Bend elbows slightly to keep chest open. Keep hips on or close to floor.
THINK ABOUT IT: SHOELESS YOGA
Students often question why it’s preferable to go barefoot during yoga sessions. This is because you need to actually feel the mat with your feet as you attempt to balance and stabilize yourself while in certain postures.
CORPSE POSE
Savasana is typically the final pose in an intense yoga class, allowing you to relax so completely that you are able to switch off both mind and body. Remain in the pose for at least 10 or 12 minutes, but do not fall asleep. You should arise feeling refreshed and renewed. Do not perform if you have a back injury.
• Lie on your back with your arms angled slightly away from your sides.
• Widen shoulders and collarbone so that your arms are positioned with palms face up, fingers in a relaxed curl. Elongate neck but do not tilt head.
• Spread your feet a comfortable distance apart with toes facing outward.
• Close your eyes and relax as you focus on aligning your body and breathing evenly.
• Tune out noises and other distractions.
Tip: Once you feel yourself in alignment, try not to move. You can also try this pose with knees bent and soles flat on the floor.