Heat wave 🔥 and yoga practice this week

Hi yogis, as we continue with our heat wave this week and next here's a few poses and updates regarding our practice as we find our self in this heatwave!

Online practices

+ Online practice will continue as planned- you may wish to practice outside (if the temperature is cooler in the evenings!)

+ If the temperature is too warm, you may wish to practice indoors with the curtains closed

+ We will be taking it gently and may not do a normal flow practice if the temperature is high.

+Wear cool, comfortable clothing

+You may wish to have a cold flannel (or place an eye bag in the fridge)

+Keep hydrated - drink regularly and take it steady in practice

Mondays Relaxation Yoga 8-9pm Book online here

Wednesdays Yin Yoga 7.30-8.30pm Book online here

Yoga practice in the heat

Pranayama - breath work

+Nostril breathing (Ujjayi breath)- We loose moisture when we breath out through the mouth. You may wish to practice your breathing with the mouth closed, and connecting to breathing in and out through the nostrils. This avoids dryness through the throat and can help to regulate body temperature.

See here for further information

+ Cooling breath- (also know as Taco breath)

Will will be doing it this week in class, but rolling the tongue inwards (like a Taco!)

Stick your tongue out and roll the outer edges together so it looks like a hot dog bun. Take a long inhalation—to a count of three—in through the tube in your tongue. Retain the breath for a beat. After inhaling, draw your tongue back into your mouth, close your lips and exhale through your nose, long and smooth,

Some people can't do this position! The alternative is to take it with pursed lips.

Poses to help cool the body

In the heat more gentle practices such as yin or restorative poses that are less energetic may help to continue yoga when the temperature is high. Here are a few options which can be held for 3-5 minutes.

+ Legs up the wall pose - Viparita Karani

Sit on the floor facing a wall. Lower your shoulders and head to the floor, lying on your side.

Then roll onto your back and stretch your legs up the wall, with your feet hip-distance apart or whatever distance feels comfortable.

Find a comfortable position for your arms at your side, with palms turned up; relax your arms and shoulders. Relax your legs against the wall.

To come out of the pose, bend your knees and roll to your side. Remain here for a few breaths before using the strength of your arms to slowly push yourself back up to seated.

Benefits - Considered to help swelling around the legs and ankles in the heat

-Coolness of the legs on the cold wall helps to keep body cool, stimulates digestion

Variations - Legs can come apart (In a V shape), soles of the feet can come together with the hips/knees in a triangle shape (butterfly pose), using a bolster under the hips

Precautions: pregnancy, low blood pressure

+Gentle supine spinal twist

Lay on your back with your knees bent and feet flat.

Inhale, and bring your knees to the left. Take some gentle deep breaths here to cool and calm the body down. Rest for 3-5 minutes

Exhale, bring your knees back to centre on the inhale.

Repeat bringing your knees to the right. Rest for 3-4 minutes.

Benefits: Stretches the chest, stretches the spine, soothes

Variations: Block between knees, block under the knee closest to the floor, arms outstretched to the side of the body, head and neck supported

Precautions: any lower back/spine issues, pregnancy

Outdoor Yoga - Friday 19th August @Millenium Green Blakedown 2-3pm

Our next outdoor yoga practice is now August. Please do bring the following

+ Water! Keep your fluids up please bring plenty

+ Suncream

+Sunglasses

+ Sunhat!

We will meet under the tress to the left of the bench. Feel free to park in the 2nd car park (opposite the Scout hut) .

Book as a single class for £6.50 online here

Remember to take your practice at your own pace as the temperature increase, work within what is comfortable and don't rush!

With love and warm thoughts!

Ruth x

Image 📸 Unsplash