(image by parade.com)
For those in the midwestern states, the summer months are long-awaited and deeply celebrated. The days are longer, the sun is brighter, yet somehow time seems to go by much quicker. We try to soak up as much of the warm weather and sunshine as possible by venturing outdoors, planning for adventures, and perhaps allowing for more ice cream cones than we normally would. Whether you are struggling to maintain balance and calm during travels with kids or looking for ways to cool down your prenatal or postpartum body, we hear you and hope to provide some ideas for living a yoga-inspired summer.
Everything begins with your breath. When the weather heats up the body, a cooling breath practice called Sitali Pranayama can be incorporated into each part of your day. It goes a little like this:
Simply make a donut shape with your lips or bring the sides of the tongue together to create a straw
Inhale cool air in through that opening in a long, slow breath
Exhale out through your nose
Repeat 10-20 times or until the body feels cool
A cooling breath can offer reprieve to the body and also the mind during moments when tensions flare or frustrations heat up your space. Cooling is also synonymous with hydration, so remember to drink your water! If you want to add some more flavor or are in need of an electrolytes boost, try coconut water, cucumber or citrus in your glass, or juicing some watermelon with lime for a replenishing way to stay cool.
Another way to embody your yoga practice during the summer is to set an intention for balance. When traveling with your family, for example, space out days of exploring and sightseeing with lazy days in a pool or on a beach. Balance can be created and found in a multitude of ways. Listen to your breath to find what balance means in your heart each day. Remember, it’s allowed to change.
During every yoga practice, It is important to adjust to your environment and move in unity with what’s around you. When it’s hot, that might mean focusing on slower, more rejuvenating postures to replenish a dehydrated or depleted body. Perhaps you embody the water element and flow smoothly, like waves washing on and off the shore. At the start, try sinking into poses for a bit longer, and then when you feel settled or grounded, move through your practice like a dance, like water that never stops in its transition from one place to another.
Here are some prenatal and postpartum-friendly postures to incorporate into your summer practice:
PRENATAL SUMMER POSES
Uttana Shishoasana (Puppy Pose or Heart-Melting pose)
(image by yogainternational.com)
This chest & shoulder opening pose offers a safe solution to backbends that often stretch too much during pregnancy and also has a grounding element that aids in settling the nerves. From a table position, walk your fingers further out in front of you (You can always place your hands on blocks for an extra lift or more opening) until you ground your head down onto the floor or onto a block. Keep your hips lifted over your knees and allow your heart to melt into the earth.
Moon Salutations
(image by tummee.com)
While sun salutations work to energize and warm up the body, moon salutations create a more meditative sequence by avoiding backbends and chaturangas. Many cultures and practices think of the moon as a source of divine, feminine energy. This sequence was designed by a group of Kripalu Yoga scholars in the 1980s and has since offered a welcome respite to the all-too common chaturanga in Western yoga. There are a few versions of this sequence, but the majority follow a similar pattern to the image above.
Upavita Konasana (Seated Strattle)
(image by humankinetics.me)
This supported hip opener encourages a gentle opening through the lower half of the body and provides a space to rest and enough room for baby. Since we never want to reach or go past our limit during prenatal yoga, this supported posture offers a reminder to continue hugging the outer hips together to build strength and refrain from sinking too deeply. When traveling, support for this pose can be found in any cushion, folded comforter, or even stack of books that you have access to.
POSTPARTUM SUMMER POSES
Viparita Karani (Legs up the Wall)
(image by doyou.com)
This posture provides a healing and calming sensation throughout the body by encouraging blood circulation. A bolster, pillow, or rolled up blanket underneath the hips provides nice support and helps to align the pelvis properly. You can also place a pillow or blanket on top of the belly for a comforting sensation. Breath in through your nose and out through your mouth for optimal cooling.
Setu Bandhasana (Bridge Pose)
(image by yogauonline.com)
A wonderful pose for any postpartum parent that encourages core stability and grounding when the mind feels too fast. Inhale and feel the length of your spine on the ground. As you exhale, pull the pelvic floor muscles up and in as you lift your hips. Use a block in between your thighs to encourage activation of the legs. Find a meditative flow in and out of this pose by moving with your breath.
Anjaneyasana (Low Lunge) & Ardha Hanumanasana (Half Split)
(image by yogawithmelcambel.com)
(image by yogainternational.com)
Transitioning from low lunge into half split is a favorite for prenatal & postpartum yogis. Focus on maintaining a stable core and active pelvic floor muscles as you transition gently between poses. Inhale as you shift your hips forward, and exhale as you lengthen your leg and pull your toes in towards your belly. Use a blanket underneath your grounded knee for extra support.
If your summers are filled with travel away from home, CocoonCare's on-demand classes are set to come with you! Whether you are on the road or in your backyard, you have access to our teachers and classes at any time.
About the author:
Sarah Kloos earned a B.A in English at Hobart and William Smith Colleges and has been teaching yoga since 2018. Her work has been published in Entropy Magazine and The Laurel Review.
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