Hey guys! Summer has already come!
Today some tips for practicing summer yoga will be shared.
The Benefits of Practicing Yoga in Summer
- To improve mood
On hot summer days, the temperature is high and it could affect people's mood, a set of summer yoga workout can make you feel better! By the means of quiet-sitting, slow breathing pranayama and meditation, the body temperature, heart rate and blood pressure of yoga practitioner can be kept at a stable level, so as to relieve fatigue, eliminate excessive tension and other negative emotions.
- To build up body resistance
In summer, many people turn on the air-conditioner upon returning home, so they will catch a cold easily. When practicing summer yoga, practitioners can massage and stimulate some muscle groups and lymph system by stretching, squeezing, twisting and other poses, so as to expel toxins from the body and build up body resistance.
- To lose weight and shape body
People sweat a lot in summer days, and sweat can use up the body superfluous energy, so summer is the best time for weight loss and body shape. Summer yoga can reduce excess fat of waist and abdomen, so as to effectively control visceral fat mass and avoid the occurrence of chronic diseases.
The Best Time to Practice Summer Yoga
The following three periods are recommended to practice summer yoga.
Practice time: 8-9 a.m.
In summer, the daylight hours become longer. When the sun rises in the early morning, it is the best time to get energy, and practitioners can make good use of the precious time for morning practice. It should be noted that it is better to choose summer yoga with primary difficulty in the early morning to avoid difficult and twisting poses.
Practice time: 3-5 p.m.
The functioning of human body is at best stage in the afternoon, and practitioners can adapt to the full summer yoga practice for a longer period of time. The practice time can be extended to more than 60 minutes, so that the systemic circulation becomes balanced.
Practice time: 8-10 p.m.
In the evening, summer yoga practitioners can choose some stretching-based actions to stretch and relax the ligaments and muscles of shoulder and neck, so that the parts that are usually difficult to exercise can be exercised, so as to relieve the stress of office workers and improve the body’s sub-health state. The practice time should last for 60 - 75 minutes.
Yoga Poses Suitable for Summer Yoga
- Plank Pose
Lie flat on the stomach, put hands on the sides of chest and exhale, hands push the ground, keep your stomach in, hands straight, chest forward and shoulder back, keep your body in one line, and keep your eyes on the front for 5-8 breaths
- Side Plank Pose
Start from the upward plank pose, then turn your body to the left with right hand pushing the ground, keep the left foot flush with the right foot and inhale, raise your left arm up, keep your fingertips up and exhale, turn your head to look at the left fingertips for 5-8 breaths, do the same practice on the opposite side
- Dolphin Plank Pose
Start from the upward plank pose, then exhale, bend your elbows back, upper arms tightly hold the body, keep your body down and upper and under arms straightly hanging down, heels kick backward for 5-8 breaths
- Boat Pose
Sit up, bend your knees, keep heels close to your hips, lift your legs up, extend your arms to the front, keep your legs and arms parallel to the ground and stomach in, extend your back, keep your body stable, if possible, straighten legs upward for 5-8 breaths
- Balancing Pose
Arms and legs press on the ground, press shank and instep close to the ground and raise your left leg backward and upward, extend your right arm at hip height, keep your thumb up and body stable for 5-8 breaths, then return to the beginning pose
Attentions for Practicing Summer Yoga
Yoga clothes are intimate apparel, and more attention should be paid to their health-related properties:
Texture: The summer temperature is relatively high, so perspiration will increase during exercise. It’s better to choose a breathable fabric with fast-drying and sweat-absorbing function.
Style: The figure flattering design with elasticity is recommended, making the body joints and muscles relaxed.
Color: The light or pure color is preferable to relax and quickly calm the visual nerves.
The body loses energy faster in summer, so when exercising, you should determine the length of the exercise according to your physical conditions. The time should be controlled at about 30-50 minutes to avoid long hours of practice, lest make the body overload and cause extra consumption.
Timely water replenishment
In summer, water loss in the human body will accelerate, so practitioners should pay attention to the timely replenishment of water. After practice, practitioners should avoid cold drinks and air conditioning, which will lead to vasoconstriction and increase the load on the cardiovascular system.
For patients with osteoporosis, cervical and lumbar diseases, and patients with cardiovascular diseases, it is reasonable to choose poses with low difficulty to practice, and adhere to the principle of gradual progress, so as not to cause heavy burden on the body.
After Summer Yoga Workout
Pay attention to two points at the end of summer yoga workout:
First, take 10 to 15 minutes to relax yourself at the end of yoga practice, which will help the yoga practitioner recover the energy of the body.
Second, don't eat immediately after yoga exercise. After the workout, the blood circulation of the whole body will be faster than usual, if you eat immediately, it may cause gastrointestinal indigestion and other negative phenomena. It is recommended to eat one hour after the summer yoga workout.