SHUBHANGI SHIFA
Ranchi, April 8: As summer approaches, many seek methods to stay cool while still managing to enjoy the sun. A parching heat may even make one crave ice cream and cold drinks on a hot day, but these delights only bring brief relief.
Instead of these temporary reliefs, experts suggest lifestyle changes brave the heat. One such change is making yoga a part of one’s daily lifestyle.
Prof Dr Parineeta Singh of the Department of Yogic Sciences in this regard said, “Gentle, contemplative yoga positions can help to balance the mind and body at any time of year, but especially in the summer when the heat can get the better of us. Any type of physical exertion raises the body’s temperature in these times.”
She further continued, while explaining the best time of day for yoga, “While switching on the air conditioner seems like the best option, there is a more peaceful practice that can help bring down your body temperature. Yoga is best practised early in the morning or late in the evening during the summers. During the summer, try these cooling poses to nourish your emotional, mental, and physical bodies.”
Prasarita Padottanasana (Standing Wide-Legged Forward Bend)
This pose not only stretches your hamstrings, calves, hips, and back, but also relieves stress, anxiety, mild depression, releases neck and shoulder tension.
From standing, step wide on your mat with your feet parallel to one another; bring your hands down to the ground.
Spread your legs as wide apart as your hamstrings and back muscles will allow, ideally about one leg’s length apart.
Try to keep your hips in the same plane as your heels, as there is a tendency to lean back, causing undue tension. The idea here is to get your head below your heart, which will reduce ‘hot-headedness’ and invite an introspective quality that is emotionally and energetically nourishing
Bend your knees if you need to for this variation when you find yourself in a steady and comfortable position, take 5-10 deep breaths, without constricting the back of the throat. On particularly hot days, try exhaling through your mouth to let go of excess internal heat.
Balasana (Child’s Pose)
There are several variations of Child’s Pose, but this one is particularly restful, as you curl into a fetal position.
Keep the knees and ankles close to one another as you sit back onto your heels. If your head doesn’t easily touch the ground, slip a block or pillow under your forehead.
Reach your hands back to the outsides of your feet, with the palms face-up, and fingers effortlessly curled in toward the palms.
Allow the shoulders to wrap around the thigh bones in a passive and supported manner.
Gently tuck the chin in toward the chest so the nose is free and clear for a natural breath.
Stay here for a minute or more.
Savasana (Corpse Pose)
After a long day, do you want to unwind in the evening? Lie down in Shavasana near a wall – with your feet touching the wall. Raise your legs and rest your feet on the wall. After holding the posture for a minute or two, bring the legs down and rest in Shavasana. You’ll find this yoga pose refreshing and restorative. How does this work? Since the heart is pumping out more blood, when the temperature is high, this yoga pose helps the heart by returning more blood back to the heart. (Here we use gravity to bring the blood back to the heart.)
Caution: Those with high blood pressure and back problems should avoid this yoga posture. An easier alternative to this yoga pose is to pile up some pillows and rest your feet on them.
“Other poses that may also help include Vajrasana, Anand Madirasana (done in Vajrasana), in standing pose we have Vrikshasana, Hastottanasana, Gomukhasana, Meru Vakrasana, and Sukshma Asana. Yoga Nidra and Kaki Mudra may also help people beat the heat. Certain pranayama techniques can also help to cool down one’s body and feel comfortable in the scorching heat. These include Sheetali Pranayama, Bhramari Pranayama and Sheetkari Pranayama,” she added.
Dr Singh explaining some of the poses said, “Several of these poses help relax our body by releasing such hormones. The metabolic rate slows down resulting in cooling of the body. However, people suffering from low blood pressure, flu or cold and asthma or respiratory problems should avoid doing these techniques, and consider taking suggestions from experts after discussing their ailments.”
