6 Yoga Breathing Techniques And Poses to Stay Cool In Summer

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary


5 min read

Key Takeaways

  • Yoga breathing techniques can help your body relax during hot weather
  • You can easily add some yoga exercises into your daily workout session
  • Yoga techniques can help you stay cool and calm during the summer

Summer is good for your health for various reasons but it also comes with a weather that may be too hot to handle at times. It can deter you from going to the gym and miss your workout session. To beat this, you can try practicing yoga techniques at home instead. Certain yoga relaxing techniques can help your body stay cool during summer.  Yoga breathing techniques can have a positive effect on your lungs and respiratory. Read on to know about top 7 yoga techniques and poses that can help you beat the heat.

Sheetali breath

In Sanskrit, sheetali means cooling and so going by that, this is one of the yoga breathing techniques that can help you cool down instantly. When you inhale the moisture of your tongue, you may feel a cool breeze in your whole body. You can easily do this exercise by following the steps: 

  • Sit with a tall spine in a comfortable position 
  • Breathe in and breathe out and fix your vision at your nose tip 
  • Stick out your tongue and roll the edges (your tongue should resemble a hot dog) 
  • With your tongue in that pose, take a deep breath for 3 counts and hold it for a few seconds
  • Draw your tongue back, close your mouth and exhale via your nose for a count of 3

You can try doing this exercise for 10 rounds and go up to 50 breaths for complete cooling.

Additional Read: Yoga for SinusitisTips to stay cool in summer

Baddha konasana 

Also known as butterfly pose, this is one of the yoga relaxing techniques that can relieve stress caused by too much heat. This asana stretches your inner and upper thigh muscles and also helps boost your energy levels. Overall, Baddha konasana has a relaxing, soothing effect on your physical and mental health. To practice this pose, follow these steps: 

  • Get seated with your knees bended 
  • Place the soles of your feet together and put them as close to your groin as possible 
  • Hold your feet with your hands and rest your elbows on knees 
  • Keep your back straight and let your knees fall to the ground 
  • With your elbows on your knees, you can apply gentle pressure to help yourself touch the ground 
  • Hold the pose 20-30 seconds

Repeat this exercise a few times to see the best results.


Anjaneyasana, low lunge, is one of the yoga techniques that help open up and lengthen your heart muscles. Like butterfly pose, this pose also helps you relax and rejuvenate. Follow these steps to practice this pose: 

  • Start off with downward facing dog pose and then put your right foot between your hands 
  • Place your left knee on your mat 
  • Make sure right knee is directly over your ankle and bring your hands towards it 
  • Take a deep breath and raise your arms over your head but ensure that they are in line with the ears 
  • If comfortable, take your spine into a backbend 
  • Exhale and slowly release from the pose
  •  Repeat this pose for the left leg

Hold the pose for 10-15 seconds on each leg and do it on an empty stomach in the morning.


Vrikshasana, Also known as Tree pose, is among the yoga techniques that help you build your balance. Along with this, this pose also helps you cool your mind and strengthen your body. To do this pose, 

  • Start off in Tadasana (mountain pose) 
  • Lift your left knee out to the side and into your chest 
  • Place your left foot on your right thigh 
  • If that’s not possible, grab your left foot and place on your right thigh or calf 
  • Fold your hands in front of you in a namaste form
  • You can also put your hand over your head or do any other variation
  • Hold the pose for 5 counts and repeat on the other side

 Yoga Breathing Techniques -21


This is one of the easy yoga relaxing techniques for which you don’t really need to warm up. It helps relax your nervous system and reduce metabolic rate as well as body heat. You can do this exercise in these simple steps: 

  • With your feet close together, stand in an erect position 
  • Take a slow, deep breath and put your hands above your head 
  • Stand straight and stretch your body upwards 
  • Exhale, outstretch your arms and bend forward and downward   
  • Make sure your knees are straight and head is close to the knees 
  • Grip your calves, back of the lower legs with your hands 

Make sure you are breathing evenly and hold the pose for around a minute.

Sheetkari pranayama 

This is one of the most effective yoga breathing techniques that can help you beat the heat. Pranayama reduces the adrenaline rush which causes your heart rate to slow down. This in turn helps decrease your body temperature and stay cool. To do this technique, follow these steps: 

  • With your lips open, join your teeth 
  • Take a deep breath in that pose 
  • Exhale through your nose 
  • Repeat this exercise for a few times
Additional Read: Full Body Yoga Exercise

The hot weather during summer can trigger a number of physical and mental health conditions. It may even trigger anxiety symptoms which can lead to panic or anxiety attacks [1]. Taking measures that can help naturally calm your body can be a good way to take care of your physical and mental health. But if you notice signs of a heat stroke or any other illness, get doctor consultation immediately. Book an online appointment or in-clinic appointment on Bajaj Finserv health. With guidance from experienced professionals, you can take better care of yourself. 

Published on 12 Apr 2022Last updated on 13 Apr 2023
  1. https://nopanic.org.uk/summer-anxiety/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary

, Bachelor in Physiotherapy (BPT)


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