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1.  Try a gentler approach. If you’re performing a yoga pose that increases your body temperature (like Surya Namaskara) then slow down. Don’t rush, go at a little slower pace than normal. Take two breaths rather than one.
2. Consider your timing. Try practicing during the early morning hours when your body and the weather are cooler. Generally, it’s a good idea to avoid practicing during the heat of the day and especially in direct sunlight. This is a sure way to overheat the body.
3. The third and final step is to choose yoga poses that help the body release heat, such as forward bends. We will show a few poses perfect for this. Forward bending poses physically cool down the body and help keep the mind calm. These are extremely helpful to counteract deep and more intense back bending poses.

All of the poses pictured are part of the Ashtanga Yoga series.

SURYA NAMASKARA
Start in Samasthitih (the mountain pose).

1. INHALE. Bring the arms up.
2. EXHALE. Bend the torso forward and bring the head towards the knees.
3. INHALE. Lift the torso and head half way and look forward.
4. EXHALE. Chaturanga, jump back with your legs like a plane pose (keep the hands and toes on the floor only) but move the body lower.
5. INHALE. Urdhva mukha, push the chest forward, lift the head upward, straighten the arms and the thighs or knees shouldn’t touch the floor.
6. EXHALE. Adho mukha, lift the waist up, bring the heels towards the floor, bring the gaze towards the navel and stay here for 5 breaths.
7. INHALE. Jump so that the feet are in the middle of the hands, and lift the head up.
8. EXHALE. Bend the torso forward as shown in fig. 2.
9. INHALE. Lift the arms up.
10. EXHALE. Samasthitih.

PRASĀRITA PĀDOTTANASANA  

1. Spread your legs to the length of your mat around 3 or 4 feet.

2. INHALE. Place the hands on the waist.

3. EXHALE. Move forward and catch the big toes.

4. INHALE. Lift the head and look forward.

5. EXHALE. Place the head on the floor if possible (if not, just try to go as low as you can and hold the position for 5 breaths).

6. INHALE. Lift the head only.

7. EXHALE. Hands on the hips.

8. INHALE. Come up and return to Samasthitih.

JĀNU SĪRSĀSANA 

1. Sit on the mat with the legs straight.
2. Fold the right leg to the side touching the inner thigh with the toes, keep the left leg straight and grab the left foot (if this is not possible just take your leg as far that you can).

3. EXHALE. Try to reach the knee with the head, stay here for 5 breaths.

4. INHALE. Lift the head up, and do the same to the other side.

MARĪCASANA  A

1. Continue on the floor in a seated position, legs straight.
2. Bend the right knee up and bring the right foot next to the right gluteus.

3. Wrap the right arm around the leg, locking the hands behind the back (if you cannot reach the hands you can take a towel or a belt and use it to help your hands together).

4. EXHALE. Try to reach the knee with the chin, stay here 5 breaths.

5. INHALE. Lift the head only and switch to do the same for the left side.

BADDHA KONĀSANA

1. Stay in seated position.

2. Bring the feet together, draw the heels in to the pelvis.

3. Fold both legs to the side and open the feet with the hands to help the hips open more.

4. EXHALE. Place the chin on the floor if possible. If not go as low as possible, keeping the back straight, breathe 5 times.

5. INHALE. Sit again and do the left side.

SALAMBA SARVĀNGĀSANA

1. Lie down on the floor or mat.

2. INHALE. Bring the legs up, place the hands on your upper back for support, try to align the shoulder, hips and feet in one vertical line, if this is to intense for you do Halasana.

3.Hold the posture for 10 breaths, and move to the floor slowly.

HALĀSANA

1. From Salamaba Sarvāngāsana, bring the legs behind the head and place the feet on the floor, toes pointing downwards.

2. Stretch your arms forward and interlace the fingers.

3. Hold the posture for 8 breaths.

4. To leave the posture you can place the hands on your back to help the torso and legs to return to the floor.

MATSYĀSANA

1. You can do this posture from Padmasana or lotus position in the legs. For a variation you can just cross your legs or bend your knees with the soles on the floor.

2. Bring the chest up and place the crown of the head on the floor, if your legs are in Padmasana, wrap the feet and the arms straight, hold the posture for 8 breaths.

Note: for the posture you need to be careful with the neck because it is an intense stretch. You can just place the elbows firmly on the floor next to the chest. To leave the posture you can place the arms on the floor and go down slowly.

Remember that these are postures that we recommend, but is very important that you find a teacher to provide proper guidance. Each person is different, each body is different, and we need to adapt the practice according to our necessities.

Post in collaboration with Ananda 108 clothing.

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