Summer yoga challenge: find pure relaxation despite the heat

Yoga in the heat? At first glance, that doesn't sound like a good idea. Experience shows that summer temperatures and exercise don't mix well. However, we advocate for a more nuanced approach.

Because yoga can work wonders in the heat: with the right asanas, your body can ideally regulate the heat and perceive it as less stressful. And of course, you also benefit from the other positive effects of yoga exercises : balance and strengthening.

That sounds much more appealing, doesn't it? So how about an extensive summer yoga challenge? We'll show you how you can make the most of this summer with the right asanas.

What are the benefits of a yoga challenge?

Experienced yogis agree: Practicing yoga every day is a great thing. It's the easiest way to stick with it and notice the positive effects on body and mind in the long term. The Summer Yoga Challenge is the perfect way to get started.

Set yourself a timeframe in which you practice yoga every day. A 21-day yoga challenge, for example, is a good option. During this time, you'll get used to the regular exercises, which will then become routine.

Does that sound strenuous? Don't worry, it doesn't have to be. Around 15 minutes of yoga a day is perfectly sufficient. Think of it this way: we all think we don't have much time. But this quarter of an hour a day doesn't matter. There are plenty of reasons why you should definitely treat yourself to this short break from everyday life:

• Daily yoga sessions will improve your flexibility and help you stay balanced.
• Through your breathing, which gradually becomes deeper and more even, you stimulate your organs and support their function. As a bonus, you experience relaxation and serenity. The trained breathing of a yogi is, in a sense, an anti-stress remedy.
• Through these various exercises, you'll not only sustainably improve your well-being, but also say goodbye to tension thanks to improved stretching. Furthermore, oxygen intake through breathing is increased, while the muscle engagement leads to an upright posture and a boost in self-confidence.

When is the best time for yoga?

Yoga is often recommended for the evenings in summer. Firstly, it tends to be cooler then than during the day. Secondly, it simply feels good to leave a long and stressful day behind with a relaxing break. However, we believe that establishing yoga as a morning routine will benefit you. This way, you'll start the day feeling balanced yet energized. And once the routine is established, there will be no more excuses.

We guarantee you: You'll wish summer would never end. Not an early bird? The benefits of the summer yoga challenge will definitely change your mind:

• In the mornings it's usually not too hot yet. So you can make the most of the cool morning hours to get into your practice flow more easily.
• You haven't had a long, tiring day yet, but are still freshly rested from the previous night. You can therefore invest this energy perfectly in your yoga session.
• You're probably one of the many people who don't always sleep well. Frequent tossing and turning and overheating can easily lead to annoying muscle tension. You can relieve this tension in the morning with a few exercises and start your day feeling better.
• Yoga has been proven to improve mood and counteract mood swings. It helps you prepare yourself positively for the challenges of the coming day.
• Especially in summer, the cardiovascular system is often under considerable strain because we are simply not used to the heat. With suitable asanas, you can prepare your body for the expected heat wave.
• The perfect time for your yoga exercises is right after waking up. This is because some of the cooling exercises are better performed on an empty stomach, as they are done upside down.

How can I prepare for my yoga challenge?

To make your personal summer yoga challenge as varied as possible, you can, for example, rotate your asanas. Create a seven-day plan and try a new yoga pose each day. Over the following two weeks, deepen your yoga routine by repeating this seven-day plan.

To keep the yoga challenge as straightforward as possible, it's best to prepare everything for your morning asanas the night before. Lay out your mat and props, fill a bottle with water or a refreshing iced tea, and place it within easy reach of your equipment. This will help you overcome any initial hesitation. All you'll have to do in the morning is plop down on your mat before you begin.

Which yoga exercises are best suited for summertime? We've compiled the most popular yoga asanas for combating the heat to give you some inspiration.

Yoga in summer: Exercises to combat the heat

Numerous asanas can be performed at varying levels of difficulty. Therefore, these yoga exercises are suitable for both advanced practitioners and beginners.

But there's another advantage to your summer yoga challenge: If you improve your flexibility and balance during your 21-day challenge, you can easily vary the difficulty level of your selected exercises in the second or third week.

Decide based on how you feel that day, as this can vary greatly in the summer heat. How can you best get started? The following exercises can kick-start your personal yoga challenge.

The child: Calm down and stabilize circulation

Especially in high temperatures, the circulatory system is put under considerable strain. Therefore, if you notice that you are physically declining or that the heat is generally affecting you significantly, the child position can have a stabilizing effect.

For this exercise, get into a quadruped position and then lower your buttocks onto your heels. Push your forehead forward and rest it on the floor. You can rest your arms loosely beside your buttocks. If you can't bend forward that far, make a cushion with your fists and rest your forehead on them.

This exercise can help counteract dizziness and stabilize your overall circulation. In cases of acute temperature-related stress, this simple exercise works wonders.

The standing forward bend: Ensure cooling

It's early morning and the temperatures have already climbed high on the thermometer? That's extremely unpleasant for your well-being, but the good news is: with the right asana, you can easily make yourself feel better.

Stand upright. As you exhale, slowly bend forward. Depending on your flexibility, you can place your hands on the floor or wrap your arms around your legs.

You can slightly bend your legs if needed. Perform this exercise in a way that feels comfortable for you. Finally, slowly roll back up until you are standing upright again. Let your circulation return to normal and then lift your head.

Because this exercise has a calming effect on the entire nervous system, it is perceived as cooling. You will feel more balanced and find the strain of the high temperatures less strenuous.

Crescent pose: For better concentration despite summer temperatures

For the starting position, stand upright with your feet hip-width apart. Tilt your tailbone slightly forward and gently lift your sternum. Now shift your weight onto your standing leg and extend the other leg back, pressing your heel away from you. Keep your torso upright.

Then extend the arm on the same side as your standing leg upwards, while extending the other arm backwards at shoulder height. Your palm should face upwards as much as possible. Both thumbs should be pulled slightly backwards to extend your chest. Hold this position for a few seconds. Then slowly return to the starting position and switch sides for another repetition.

If you have trouble with the arm movements, simply extend them as far as possible into the indicated position. The more often you perform this exercise, the more you will benefit.

The gentle backbend strengthens your lower back muscles, improves your balance, opens your chest, and thus improves your breathing and concentration. This makes the exercise perfect for starting your day, especially if you'll later be sitting in the office in the heat or have a long series of lectures ahead of you at university.

Make the warm months your yoga summer

You will benefit in every way from a summer yoga challenge. In addition to increased resistance to the summer heat, you will reap many other positive effects from regular practice.

If you manage to incorporate this routine into your daily life from time to time, or even stick with it permanently, you will notice a lasting change in your well-being. And not just in summer.