To balance the heat and intensity of summer, it’s recommended to take an intentionally slower approach to our movement during the warmer months and follow the restorative and relaxing practices below. Let’s get into it!

1. Meditation

The summer season naturally amplifies emotions, including irritability, impatience, and frustration due to the unwavering heat, humidity, and sun exposure. Meditation practices can help manage emotions, promote balance and grounding, calm the mind, and enhance mental clarity.

Meditating doesn’t have to be complicated or take up loads of time. In fact, when I first began to meditate, I started with just two minutes, which is exactly what I have clients do when I introduce them to sitting in silence. Two minutes when you wake up, two minutes before bed, and gradually increase the time from there. 

Here's a simple two-minute meditation exercise you can follow whether you’re new to meditating or have been practicing for years:

1. Find a quiet and comfortable place to sit like on a cushion, chair, or even on the floor. Set your timer for two minutes.

2. Gently close your eyes and take a deep breath in through your nose. Allow your breath to fill your lungs, and then slowly exhale through your mouth.

3. Now, bring your attention to your breath. Notice how it feels as it enters and leaves your body. Feel the rise and fall of your abdomen and the coolness of the air as you inhale and the warmth as you exhale.

4. As thoughts or distractions come up (because they just might), gently acknowledge them without judgment, let them go, and return your focus to your breath.

5. Take a moment to scan your body for tension or discomfort. If you notice any, consciously release the tension with each exhale, allowing yourself to relax.

6. When your timer hits two minutes, take a final deep breath in, and as you exhale, slowly open your eyes. Notice how you feel and carry your newfound calmness and centeredness with you throughout the rest of your day or into your slumber.

Remember, even a short two-minute meditation can give you relaxation and clarity! As you practice more regularly, gradually increase the time of your meditation sessions (even by one minute at a time!) to experience much deeper benefits.

2. Slow Flow Yoga

Slow Flow yoga is a cooling and soothing practice that incorporates gentle twists, forward bends, and mindful breathing techniques that can support healthy digestion. Here is a short video of me incorporating Slow Flow yoga on the Pilates Reformer. In my opinion, it’s the best of both worlds! 

• Cat & Cow Pose

• Crescent Moon Pose

• Half Split Pose

• Gate Pose

Feel free to take these poses to the floor using a mat or a carpeted area.

3. Deep Relaxation

Sometimes called Yoga Nidra, deep relaxation really cools down the body and mind, providing relief from the most intense parts of summer (that’s right, I’m talking about the heat and the sun). It also promotes a sense of calmness and tranquility. So, how is deep relaxation different from meditation? 

Yoga Nidra, or "yogic sleep," involves lying down and following verbal instructions to experience deep physical, mental, and emotional relaxation while maintaining awareness whereas meditation encompasses a wide range of techniques that involve focusing attention, cultivating mindfulness, and achieving a state of mental clarity and emotional calm. 

Yoga Nidra sessions can be guided by a teacher or self-guided at home. The teacher's role in Yoga Nidra is to guide, support, and facilitate a deep experience of relaxation, inner awareness, and transformation for the participants. The primary goal of Yoga Nidra is to create a supportive and relaxed environment that allows you to let go of physical tension and fully engage in the practice of deep relaxation and awareness. 

Find a quiet, peaceful space where you can lie down without distractions. Use a yoga mat or a comfortable surface like a carpet or a padded floor. You can also use various props such as a yoga bolster, blankets, or pillows for added comfort. Place a bolster or folded blanket under your knees to alleviate tension in the lower back. Use a pillow or folded blanket to support your neck and head—whatever makes you feel best. Set the room at a comfortable temperature so you’re not too hot or cold during the practice, and wear loose, comfortable clothing so you can relax and breathe easily. 

Before getting started, adjust your body’s alignment. Make sure your spine is in a neutral position, allowing it to rest comfortably without strain and align your head and neck in a way that feels natural and relaxed. After finding a comfortable position, you relax your body, set an intention, focus on your breath, and bring your awareness to different parts of your body or visualize peaceful images. The practice concludes with gradually returning to the present moment, reflecting on the experience, and gently awakening the body.

4. Restorative Yoga

Restorative yoga is the perfect opportunity for rest and rejuvenation. By allowing the body and mind to deeply relax and recharge, it replenishes energy and restores vitality (who doesn’t want to feel recharged on a hot summer day?!). 

One of my favorite summer restorative shapes is Restorative Matsyasana, a supported variation of the Fish Pose. This shape emphasizes deep relaxation and rejuvenation, helps relieve tension in the chest, shoulders, and upper back, and improves posture by opening the front of the body. In this restorative version, bolsters, blankets, or yoga blocks are used to support the body, allowing for a more passive and comfortable experience.

1. Gather two yoga blocks (cork or foam) and a mat or carpeted area. Be in a comfortable space where you can lie down and relax.

2. Sit on the mat with your knees bent and feet flat on the floor, hip-width apart. Place one block behind you horizontally at the shoulder blades at its lowest height, and the other block behind you horizontally at its lowest height for the head.

3. Carefully lie back on the first block so it rests in the middle of your upper back, supporting your shoulder blades and upper back.

4. Continue to lie back until your head is on the other block.

5. You’ll want to make sure your neck feels supported and comfortable! Adjust the height or position of the blocks as needed to find a comfortable arch in your spine.

6. Either keep your knees bent and feet flat on the floor or stretch your legs out. Let your arms relax by your sides, palms facing up. 

7. Take a few moments to settle into the pose, ensuring you feel supported and comfortable. Close your eyes and focus on your breath, letting your body relax and release tension.

8. Stay in this pose for 3-5 minutes or as long as it feels comfortable for you. Use this time to feel relaxed and a sense of surrender, allowing the blocks to support and gently open your chest and shoulders.

9. When you're ready to come out of the pose, slowly roll to one side and use your hands to come up to a seated position.

Remember, the specific height and placement of the blocks may vary based on your body's needs and comfort level. Adjust the props accordingly to find the most suitable support for your body. If you're uncertain about the positioning or have any concerns, shoot me a message—I’d be happy to help! 

Interested in learning more? In August you can!

Join me for my weekend women’s retreat August 25-27th in the Catskills where movement, nature, and self-care collide. Click here to sign up!

With love,

Lia