Published on July 7, 2026 at 06:09 AM
There’s a lot to love about the summer heat: Outdoor adventuresQuiet evenings, more opportunities to go barefoot. But there are moments when you need to calm down, and quickly. Proper yoga practice can help.
The following yoga flow relies on intentional movement, long, relaxed holds, and slow breathing to help you stay calm — even on the hottest days. Staying low on your mat and focusing on slow, intentional movement (plus some pranayama or breathing) helps ensure you don’t build too much heat in your body. The sun does enough, thanks.
10-minute yoga exercises for hot days
Feel free to combine them I am waiting He breathes– also known as “cool breathing” in the yoga tradition – for added coolness. Simply create a taco shape with your tongue, as if you were folding it in half lengthwise. Breathe in through your mouth and out through your nose.
Props are optional, but keeping a block (or two!) nearby can help you get into each pose while staying calm and not overworking yourself.
Child’s position
Start in Child’s position. Widen your knees as much as possible, bring your big toes together to touch, and shift your weight back while sitting on your heels, sending your arms long and straight in front of you. Free your body towards mat.
Breathe here for a full minute.
Cow pose
Press into hands and knees. With the next inhalation, lower your belly, lift your chin and chest, and arch your back inward Cow pose.
Cat pose
Exhale as you round your back and tuck your chin in Cat pose.
Repeat these poses 3 times, moving with the pace of your breath.
Thread the needle
Return to neutral spine and push your right leg straight out to the right, your foot in line with your hip, and your toes facing forward. Pull your left arm toward the sky before sending your left arm under your right shoulder and toward your right toes as you insert the needle.
You can bring your right hand to the side away from your face and press your palm into the floor. Or you can extend your right arm forward toward the front of the mat, or bend your right elbow and place your right forearm behind your back to stretch.
Stay here for 5 complete cycles of breathing.
Release your right hand back to the mat and relax, coming back through the hands and knees. Repeat on the opposite site.
Downward facing dog
When you’re ready, relax and move back to your hands and knees before returning to the exercise Downward facing dog.
Feel free to make any movement you want, moving your legs for 3 cycles of breathing. Then move into rest here while lengthening the spine.
Squatting
Walk with your hands toward your feet and heels close together. Turn your toes outward and sit low in a squat position Garland pose (Malasana). Bring your hands together at the heart center. For extra support, feel free to grab blocks, some books, or a pillow and place them under your bones.
Stay here for 5 cycles of breathing.
Standing forward bend
Remove any supports, turn your toes to face forward, and place the heels of your feet about hip distance apart. Bring your hands to your mat, lift your hips up as you straighten your legs, then fold forward Standing forward bend.
Grasp your opposite elbows and allow yourself to dangle here, perhaps even gently swaying from side to side. Stay here for 4 cycles of breathing.
Downward facing dog
Release your hands on the floor and return to Downward Facing Dog.
Reclining Figure-4
Gently lower your knees to the mat before flipping onto your back. Lower down to your back, bending your knees and placing the soles of your feet on the mat.
Reach your right foot toward the sky and flex your foot. Bend your knee and hook your right ankle over the front of your left knee.
Stay here, and add a block under your left foot, or lift your left foot off the ground, clasping your hands around your left leg.
Stay here for 5 cycles of breathing.
Reclining twist
If your left foot is raised, bring it back to the mat. Keep your legs in a figure 4 as you raise your arms straight out from your shoulders, move your hips an inch or two to the right, and let your legs fall to the left in a supine position.
Stay here for 5 cycles of breathing.
Come back through the center and relax. When you are ready, extend your left leg toward the sky and repeat Reclining Figure-4 and Reclining twist On the other side.
Bridge position
Gently pull your legs back to center, moving your hips to the center of your mat. Lift your hips to one Bridge position-Stay here for one breath.
Savasana
Return your hips to your mat and lengthen your limbs for Savasana. Stay here for 1-5 minutes or as long as you want, and enjoy the cooling effects of soothing your body.
