Feeling frazzled, restless, or overheated? Whether it’s the blazing summer sun or emotional stress turning up the internal temperature, these soothing yoga poses can help cool your body and calm your mind—naturally and effectively.
Forget standing in front of an open fridge. Yoga offers an ancient, energy-free method to regulate internal heat and restore balance. Cooling yoga poses focus on gentle movement, deep breathing, and mindful stillness, creating a refreshing effect from the inside out.
What Are Cooling Yoga Poses?
In yoga philosophy, certain postures influence the body’s energy. While strong standing poses and backbends build internal heat, gentle forward folds, twists, and reclining poses are said to cultivate a cooling, calming effect. These poses help slow the breath, calm the nervous system, and bring your focus inward—ideal when the heat is just too much.
10 Cooling Yoga Poses to Try
Practice these poses individually or as a sequence whenever you’re feeling physically or emotionally overheated. Take your time and focus on the breath—cooling begins from within.
1. Balasana (Child’s Pose)
A gentle, grounding pose that soothes the nervous system.
Kneel on the mat with big toes touching and knees wide.
Sit back on your heels and fold forward, forehead to the mat.
Stretch your arms forward or rest them by your sides.
Soften your shoulders and jaw. Breathe deeply for 1–3 minutes.
2. Wide-Legged Forward Bend (Prasarita Padottanasana)
This forward fold releases tension and encourages inward focus.
Stand with feet wide apart.
Hinge at the hips and fold forward, keeping your spine long.
Place hands on the mat or blocks and release the crown of your head downward.
Hold for at least 1 minute. Engage legs and breathe slowly.
3. Gate Pose (Parighasana)
A side stretch that expands the lungs and encourages deep, cooling breaths.
Kneel and extend your left leg to the side, foot flat.
Inhale, lift your right arm overhead, and exhale into a side bend over the left leg.
Keep your breath smooth and slow. Hold for 1 minute, then switch sides.
4. Half Lord of the Fishes (Ardha Matsyendrasana)
A seated twist to release heat from the torso and stimulate digestion.
Sit with legs extended. Cross your right foot over your left thigh.
Optionally, bend your left knee and bring the foot near your right hip.
Inhale, lengthen your spine. Exhale, twist to the right.
Hold for 1 minute, then switch sides.
5. Head-to-Knee Pose (Janu Sirsasana)
A forward fold that calms the brain and body.
Sit with both legs extended. Bend your right knee, foot to inner left thigh.
Inhale to lift your spine, exhale to fold over your left leg.
Keep the spine long rather than rounding.
Hold for 1–2 minutes, then switch sides.
6. Bound Angle Pose (Baddha Konasana)
Encourages hip opening and mental quietude.
Sit with feet together and knees dropping open.
Hold your feet gently. Inhale to lift your chest, exhale to fold forward.
Stay relaxed and breathe deeply for 1–2 minutes.
7. Side-Reclining Leg Lift (Anantasana)
A reclined balance pose that improves focus and steadiness.
Lie on your left side, propping your head with your hand.
Extend your right leg toward the ceiling, holding the foot or using a strap.
Keep your body stable. Hold for 1–2 minutes, then switch sides.
8. Reclining Spinal Twist (Supta Matsyendrasana)
Cools the body while releasing spinal and digestive tension.
Lie on your back. Bring knees to your chest, then lower them to one side.
Extend your arms out and turn your head the opposite way.
Breathe gently for 1–2 minutes, then switch sides.
9. Legs Up the Wall (Viparita Karani)
A powerful restorative pose for physical and mental exhaustion.
Sit sideways by a wall and swing your legs up as you lie down.
Rest your arms beside you. Use props under your hips if desired.
Stay for 5–20 minutes, focusing on slow, even breaths.
10. Savasana (Corpse Pose)
The ultimate cooling pose to seal your practice.
Lie on your back with support under your knees if needed.
Let your body relax fully, eyes closed, breath soft.
Rest for 5–10 minutes, or longer if you can.
Final Thoughts
When the heat—literal or emotional—becomes overwhelming, these gentle yoga poses offer relief, calm, and clarity. By practicing with intention and ease, you cool not only your body but your mind and spirit as well.
Let your mat become a cool sanctuary, wherever you are.