Five Cooling Restorative Yoga Poses for Summer: A Gentle Guide to Surviving the Heat With Stillness

Best Cooling Restorative Yoga Poses to Stay Relaxed and Refreshed This Summer

When summer heat builds, the instinct is often to do less — and yoga agrees. Cooling restorative practice is the opposite of effort-based yoga. You set up the body in supported, cooling shapes, you hold them for several minutes, and you let the breath slow until the heat lifts from the inside out. In this guide, we’ll meet five gentle restorative yoga poses chosen specifically for summer — each one quiet, each one held with props, each one a gift on a hot day.

Yoga is a great way to beat the heat and soothe your body and mind. At Rishikul Yogshala, we focus on teaching these yoga postures as part of our 200 Hour Yoga Teacher Training Course in Rishikesh. We emphasize gentle stretching and relaxation, ideal for cooling down on hot summer days. In this article, we will explore five simple restorative yoga postures to help you stay cool, calm, and healthy all summer.

What is Restorative Yoga?

Restorative Yoga is a gentle and relaxing style of Yoga that focuses on deep relaxation and rejuvenation. In Restorative Yoga Postures, practitioners use props such as yoga blocks, straps, cushions or bolsters, and blankets to support the body in various postures and allow for longer holds and deeper relaxation. The primary goal of restorative Yoga is to remove stress and tension from the body and mind, promoting peace and well-being. As part of the 200 Hour Yoga TTC in Rishikesh, our students engage in a comprehensive curriculum that covers essential topics such as yoga philosophy, anatomy, teaching methods, and practical skills, as well as Restorative Yoga Postures.

Cooling Restorative Yoga Postures for Summer

1. Fish Pose or Matsyasana

Fish Pose (Matsyasana) is a restorative yoga pose that provides cooling benefits for the body and mind during the summer months. To practice Matsyasana:

• Place a bolster or rolled-up blanket lengthwise on your yoga mat.
• Sit in front of the bolster with your knees bent and feet flat on the floor.
• Lie back on the bolster, supporting your spine and head.
• Keep your arms by your sides with palms facing upwards.
• Close your eyes and take a few deep breaths, feeling the gentle opening in your chest.

Staying in Matsyasana for 3-5 minutes can infuse the feeling of expansion and relaxation throughout your body. Thus, Matsyasana, as part of a restorative yoga practice, helps to cool down the body by promoting better posture, breath awareness, and relaxation, creating a sense of calm and comfort during the summer heat.

Also Read: Matsyāsana Magic: Channeling the Vitality and Wisdom of Fish Pose

2. Legs Up the Wall Pose or Viparita Karani Asana

Legs Up the Wall Pose is a beneficial restorative yoga pose that helps cool the body and mind during the summer. To practice this incredible posture,

• Sit on the floor facing the wall. Lie down on your back with your hips touching the wall. 
• Stretch your legs up to the wall. You can place a blanket or pillow under your head for better comfort.
• Keep your arms at your sides with palms facing up.
• When you feel a slight stretch in your hamstrings and lower back, close your eyes and take deep, slow breaths.

Viparita Karani Asana facilitates relaxation and encourages deep breathing. Elevated legs promote proper blood circulation, which helps reduce swelling in the legs and feet caused by heat and humidity. Regular practice of this pose helps the body unwind completely and promotes the feeling of coolness and rejuvenation from within.

3. Seated Forward Bend or Paschimottanasana

Seated Forward Bend or Paschimottanasana, when practiced with support, is a restorative yoga pose that contributes to cooling down the body and mind during the summer.

To practice this pose, 

• Sit on your yoga mat with your legs extended in front of you.
• Place a cushion on top of your legs and bend forward from your hips, resting your forehead on the bolster. 
• Keep your spine long and your shoulders relaxed.
• Close your eyes and breathe deeply. Feel the stretch in your hamstrings, calves, and lower back, releasing tension and stiffness that may accumulate in hot weather. 
• Stay in this gentle forward pose for a few minutes and let your body and mind feel calm and comfortable amidst the summer heat.

Seated Forward Bend can be beneficial when taught with care and proper guidance. At our renowned Yoga school in Rishikesh, the yoga teachers work hard to ensure you learn and practice it well.

4. Tree Pose or Vrikshasana

Tree Pose is an excellent restorative yoga pose that helps cool down the body by fostering a sense of grounding and stability while promoting mental clarity and focus. Also, the gentle stretch in the standing leg and the engagement of the core muscles help to improve balance by promoting inner strength and resilience, which makes it an ideal pose for staying calm and composed during the heat of summer.

To practice Tree Pose:

• Start by standing tall on your yoga mat with your feet hip-width apart.
• Shift your weight onto your left foot and bring the sole of your right foot to rest on the inner left thigh, toes pointing downward.
• Press your foot into your thigh and your thigh into your foot to create stability.
• Keep your hands together before your heart in a prayer position, or raise your arms overhead.
• Fix your gaze on a point before you to help maintain balance.
• Take slow, deep breaths as you hold the pose for 30 seconds to 1 minute.
• Repeat on the other side.

5. Corpse Pose or Savasana

Corpse Pose is a simple yet vital part of restorative Yoga, providing cooling benefits for the body and mind, making you feel refreshed and revitalized during the summer heat.

To perform Corpse Pose:

• Lie on your back with your legs extended, arms relaxed by your sides, palms facing up.
• Place a bolster or folded blanket under your knees for support.
• Close your eyes and delve into resting awareness, releasing all tension and effort.
• Focus on your breath, letting go of thoughts and distractions.
• Staying in Savasana for 5-10 minutes helps to alleviate any feelings of heat-induced stress or discomfort.

This pose is deeply relaxing and rejuvenating, making it the perfect way to end your Restorative Yoga Postures practice.

Final Words

The asanas practised in restorative yoga help cool down in the summer by addressing physical and mental health aspects. By promoting relaxation, reducing stress, and supporting the body’s natural cooling mechanisms, restorative Yoga helps create a feeling of coolness and comfort during the warmer months. Incorporating this pose into your practice can lead to significant improvements in overall well-being.