Heat waves during summer can lead to dehydration and heat stroke, particularly if you work outdoors for extended periods. Yoga offers a range of practices that can help cool down your body and prevent heat stroke. People of all ages, including seniors with hypertension, cardio-respiratory diseases, and diabetes, are benefited by yoga practices. Let’s explore some effective yoga techniques to beat the heat.
Sheetali Pranayama: Cooling the Body
Sheetali Pranayama cools the body and influences brain centers that regulate temperature. It reduces excitement and anxiety and can even help treat insomnia if practiced before bed.
- Sit in a comfortable cross-legged position or on a chair with your back straight.
- Open your mouth and stick out your tongue as far as comfortably possible, then curl the sides to create a funnel.
- Inhale through the curled tongue, feeling the cool air against your tongue and upper palate.
- Close your mouth and hold the breath inside for a few seconds, then exhale through your nose.
- Start with five rounds and gradually increase to 10 rounds in severe heat conditions.
- For optimal results, keep your eyes closed to maintain focus on the cooling effect.
Sheetkari Pranayama: Another Cooling Technique
Sheetkari Pranayama offers an alternative way to cool the body.
- Sit comfortably, as you would for Sheetali Pranayama.
- Grit your teeth, bringing the top and bottom molars together.
- Separate your lips, exposing your teeth.
- Inhale slowly through the side of your mouth, feeling the cool air enter.
- Close your lips after inhalation and hold the breath inside for a few seconds.
- Exhale through your nose to complete one round.
- Begin with five rounds and work your way up to 10 rounds for best results.
Kaki Mudra: Cooling and Calming
Kaki Mudra, a gesture-based practice, cools the body and calms the mind. It benefits the skin and complexion, removes wrinkles, and serves as an anti-aging practice. People with severe eye, retinal, or ear issues should practice under expert guidance.
- Sit in the base position used for the previous pranayamas.
- Pucker your mouth like the beak of a bird, keeping your tongue relaxed inside.
- Focus your gaze on the tip of your nose (Nasikadrishti).
- Inhale deeply through the beaked mouth, feeling cool air enter through your lips.
- Close your mouth and puff your cheeks while holding your breath inside.
- Exhale through your nose to complete one round.
- Start with five rounds and increase gradually based on your comfort level.
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Shavasana: Rest and Relaxation
Shavasana, or corpse pose, is a simple yet powerful practice that helps lower body temperature. By lying down and remaining motionless, you relax your nervous system and allow gravity to bring blood back to your heart.
- Lie flat on your back with your arms and legs slightly apart.
- Continue breathing deeply and allow your body to relax completely.
- Become mindful of your body, starting with the right foot and moving upward through each body part.
- Focus on your breathing and relaxation, allowing your body to cool down.
Practicing these yoga techniques regularly can help you manage the summer heat more effectively and protect against heat stroke. Stay mindful of your body’s signals and take breaks when needed. Stay hydrated, remain cool, and embrace these yoga practices to stay healthy and happy all summer long.
Source: https://indianexpress.com/
