10 Yoga Poses to Stay Cool and Energized During Summer

Ayurveda, the ancient Indian system of medicine, emphasises maintaining internal balance (Sama Dosha) for optimal health. Yoga, a cornerstone of Ayurvedic practice, offers a multitude of poses (asanas) specifically designed to combat the summer heat and keep us calm and energised. Unlike hot yoga asanas performed in heated rooms, these poses focus on gentle movements, twists, and stretches to promote cooling and how to keep the body cool in summer. Integrate these 10 poses into your summer practice and discover a new way to beat the summer heat.

Cooling the Body Through Yoga

Here are 10 such poses to integrate into your summer practice on how to keep your body cool: [1, 2, 3, 4]

1. Downward-Facing Dog (Adho Mukha Svanasana)

This classic pose stretches the body, improves circulation, and calms the mind. It also helps to drain excess heat from the upper body.

2. Forward Fold (Paschimottanasana)

This forward bend cools the body and calms the nervous system. It also aids digestion, which can be sluggish due to hot poses.

3. Seated Twist (Marichyasana)

Twists gently wring out internal organs, aiding in detoxification and promoting the elimination of heat-trapping toxins.

4. Half Moon Pose (Ardha Chandrasana)

This standing balance pose improves circulation and strengthens the core. It also energises the body without generating excessive internal heat.

5. Cobra Pose (Bhujangasana)

This gentle backbend stretches and strengthens the spine, improving circulation and promoting well-being. Avoid this pose if you have any back problems.

6. Bow Pose (Dhanurasana)

This energising pose opens the chest and shoulders, improves circulation, and stimulates the digestive system. However, avoid this pose if you have any back issues.

7. Bridge Pose (Setu Bandhasana)

This supine pose gently opens the chest and improves circulation throughout the body. It also calms the mind and promotes relaxation.

8. Legs Up the Wall (Viparita Karani)

This restorative pose elevates the legs above the heart, promoting lymphatic drainage and reducing swelling. It’s ideal for cooling down internal body heat.

9. Child’s Pose (Balasana)

This restful pose provides a gentle stretch to the back and hips while calming the mind and reducing stress. It’s a perfect way to cool down after a more vigorous yoga practice.

10. Corpse Pose (Savasana)

This final relaxation pose allows the body to integrate the benefits of the entire yoga practice. It promotes deep relaxation and rejuvenation, leaving you feeling cool and energised.

Warm-Up and Cool-Down

Always warm up gently before practising yoga poses, especially during the summer. This prepares your body for movement and prevents injury. Similarly, end your practice with cool-down poses like Child’s Pose or Savasana to allow your body to gradually return to its resting state.

Enjoy the summer with Ayurveda! Concentrate on cooling fruits, vegetables, and whole grains while avoiding spicy and oily foods. Stay hydrated with coconut, herbal teas, and cucumber or mint water. During peak heat, relax rather than engage in strenuous activities. Meditation and pranayama help control stress and internal heat, keeping you cool and energised throughout the summer. 


  1. IOSR Journal of Dental and Medical Sciences (IOSR-JDMS) e-ISSN: 2279-0853, p-ISSN: 2279-0861. Volume 8, Issue 2 (Jul.- Aug. 2013), PP 36-39 www.iosrjournals.org www.iosrjournals.org 36 | Page Effect of Yoga on Heart Rate, Blood Pressure, Body Mass Index.
  2. Development of Sham Yoga Poses to Assess the Benefits of Yoga in Future Randomized Controlled Trial Studies, Life 2021, 11(2), 130; https://doi.org/10.3390/life11020130Submission received: 9 December 2020 / Revised: 31 January 2021 / Accepted: 2 February 2021 / Published: 7 February 2021
  3. Exploring the therapeutic effects of yoga and its ability to increase quality of life, Int J Yoga. 2011 Jul-Dec; 4(2): 49–54. doi: 10.4103/0973-6131.85485

Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy


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