We look forward to the arrival of summer because we see it as a synonym for carefree relaxation and rest from professional obligations and stress.

But did you know that this season also brings certain changes to your body?

These changes happen because of the increase of the daylight hours, temperatures you are exposed to, foods you eat the most and activities you engage in during this season.

In order to help your body adapt to hot days, treat yourself to a holiday in green surroundings, by the sea or a river, and practice some simple and practical yoga exercises.

The proximity of water will awaken in you a childish joy and refresh you, while yoga will balance your mind and body. 
 

Summer is ruled by a fiery pitta dosha

According to ayurveda, hot days are ruled by pitta dosha, which manifests in your body with a fiery temperament, an extraordinarily competitive character and self-criticism.

If you are the pitta type by constitution, then under the influence of high temperatures you become more nervous, more choleric and prone to anger than before. 

In order to mitigate pitta dosha, your best choice for hot days are exercises that will sooth, refresh and relax you.  

Before performing yoga poses, you can take the following two steps: a mindfulness exercise and sitali pranayama.  
 

First step: Exercise of mindfulness and presence

Whether you are by the seaside or on a river bank, find a tranquil and a pleasant spot, preferably in the shade. 

Choose a firm and flat surface rather than a sandy one to avoid any distractions while you are exercising. 

Spread a mat and sit down comfortably. 

Slow down your breathing and mindfully observe the green and blue colours all around you.

Listen to the murmur of the water. Be fully aware of the present moment and the space you are in. 

Then close your eyes, take several deep breaths through your nose and exhale through your mouth. 

Do you feel the sea or river air entering your nostrils and filling your entire body? 
 

Second step: Sitali pranayama – cooling breath

 

 

Sit with your legs crossed. Gently rest your palms on your knees and close your eyes. 

Then roll the lateral edges of your tongue upwards so that your tongue protrudes through your mouth as a small tube.

Your tongue rolled into a tube moisturizes the air entering your respiratory system and helps it cool the whole body. 

Slowly, counting to three, breathe in through the tongue. Then draw in your tongue, close your mouth and breathe out counting to three. 

Exhaling should last twice as much as inhaling. Repeat five to ten times. 

Benefits:

* refreshes the body and calms the mind

* relaxes the muscles

* stimulates the prana (life energy) flow through the body

* reduces the acidity of the body

* alleviates hunger and thirst

 

Asanas for the summer and the beach

These pleasant exercises are best performed in the morning on an empty stomach. 

In order to achieve a cooling effect, perform each move mindfully and slowly, and relax your face, neck and shoulders in each position.  

 

1. Downward-facing dog (adho mukha svanasana)

 

Get down to your palms and knees. Then raise your butt, straighten your knees and plant your heels on the floor. 

If the posterior leg muscles are too tight, bend your knees slightly. Make sure your spine is elongated. Make space between your shoulder blades and relax your head and neck.

Direct your look towards your thighs or calves. Keep your palms firmly on the floor and the fingers far apart.

Inhale through your nose deeply and slowly. Stay in that position for at least five inhalations and exhalations. 

 

2. Low lunge (anjaneyasana)

 

From the downward-facing dog step forward with your right foot onto the mat between your hands and lower your left knee to the floor. 

Left leg back should be entirely stretched. Position the right knee just above the right ankle.

Press your palms firmly against your right knee, open up your torso and lift your head towards the sky.  

Focus your eyes towards the blue sea and feel yourself slowly surrendering to it.

Breath lightly with your vocal chords closed and lower your hips towards the floor as much as possible. 

Feel the pleasant stretching of your left hip. Stay in this position for five to ten inhalations and exhalation. Return to the downward-facing dog pose and repeat the sequence with the other leg. 

Variation:

Raise your arms above your head, spread your palms and interlace your thumbs.

Open up your torso and extend your arms backwards as far as you can.

With each inhalation expand your torso, and with each exhalation lower your hips. 

 

3. One legged Pigeon (eka pada rajakapotasana)

 

From the downward-facing dog bend your right lower leg and lay it on the mat in front of you. 

The left leg and foot are fully stretched back. Make sure your hips are parallel with each other. 

If your right hip goes up too much, roll a towel and place it under your thigh. 

Lean on your finger tips next to your hips. While inhaling open your torso and expand through the top of your head towards the sky. Breath deeply into the posterior part of your throat. 

Variation:

If you find this pose sufficiently pleasurable, get down to your lower arms or lower your entire torso and your stretched arms to the floor. Stay in this position as long as possible and then repeat the sequence with the other leg. 
 

4. Cobbler's pose (baddha konasana)

 

Sit on the mat. Bend your knees, join the soles of your feet and let your knees fall to their sides.

Use your palms to grab your feet, open them like a book and straighten yourself through your backbone. 

Make sure you don't bend in the lumbar region. If necessary, sit on a folded towel.

Lightly "flutter" your knees as if they were butterfly's wings in order to further open the insides of your thighs. 

Apart from relaxing the insides of the thighs, this asana has a cooling effect. 

Stay in this pose for 10 to 15 inhalations and exhalations.

Variation 1: Lower your body towards the mat with your backbone straight and your neck elongated.

Variation 2: While the soles of your feet are joined together lie on your back with one palm on your heart, and the other on the lower part of your belly, minding the rhythm of your breathing. 

 

5. Lotus or semi-lotus + chin mudra

 

If your hips are sufficiently open, while in the sitting pose first bend your right leg and, with a motion from the hip, place your foot high on the left groin.

Then bend your left leg and place it on the right groin.

 

Half lotus variation:

If your hips are not flexible enough, sit on a blanket or a towel.

Lift only one foot and place it on the opposite groin. Leave the other foot on the floor or simply put the feet one in front of the other. 

 

Chin mudra (mudra = seal)

Join the thumb with the index finger and stretch the other three fingers. Place your hands on your knees with the thumbs facing upwards. 

The thumb symbolizes the universal consciousness, and the index finger your individual consciousness.  

Joining these fingers represents your union with the universe.

Stay in this position with your eyes closed for at least 25 slow inhalations and exhalations. 

Can you feel that between you, the tall green trees, the glittering of the blue sea or an ever-flowing river there isn't any difference anymore?

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