Yoga can be a runner’s secret weapon on hot days. Skip the intense postures that amp up internal heat and opt for these gentle, cooling poses instead. They’re more effective than a blast of cold air, helping you relax and calm your mind and making those hot summer days a breeze.
When practising these poses, embrace stillness and gentle movements. Listen to your body and avoid forcing yourself into any pose. This yoga isn’t about perfecting shapes; it’s about creating a refreshing feeling while giving your muscles a soothing stretch.
Gate pose
Start by kneeling on the mat.
Extend your right leg out to the side, keeping it straight with the foot flat on the ground.
Inhale and raise your arms overhead, then exhale and lean your torso to the right, placing your right hand on your shin or the floor. Reach your left arm over your ear, stretching the left side of your body.
Hold for a few seconds or until you really feel a stretch, then switch sides.
Supported fish pose
Sit on the floor with your legs extended in front of you.
Place a yoga block or bolster behind you, under your upper back. A stack of blankets or a rolled-up towel works, too.
Gently lower your back onto the block or bolster, allowing your shoulders to relax and the back of your head to rest on the ground. Keep your legs extended and your feet flexed. (If this is too challenging, planting your feet on the ground with your knees bent might work better.)
Allow your chest to open and lift it slightly toward the ceiling. Your shoulder blades should slide down your back and be wide apart.
Rest your arms by your sides, palms facing up, or extend them out to the sides to deepen the stretch.
Close your eyes and take deep, calming breaths. Hold the pose for one to five minutes, focusing on releasing tension in your shoulders, neck and chest.
Legs up the wall
Sit sideways against a wall, with your hips as close to the wall as possible. Swing your legs up the wall as you lower your back to the floor.
Adjust your distance from the wall to ensure your legs are comfortably straight—feel free to plant your feet and bend your knees if that is more comfortable, or bring the soles of your feet together and your knees out wide for a deeper stretch.
Rest your arms by your sides, palms facing up, and close your eyes.
Take deep, calming breaths and hold the pose for several minutes or as long as feels good for you.
To come out, bend your knees, roll to one side and gently push yourself up.
Seated side twist
Sit with your legs crossed or extended in front of you.
Place your right hand behind you and your left hand on your right knee.
Inhale to lengthen your spine, and exhale to gently twist to the right.
Hold for a few breaths, then return to centre and switch sides.
For an extra refreshing boost while practising these poses, drape a cool cloth over your forehead (or any other body part) or set up a fan nearby. These stretches can be safely integrated into your regular running routine, whether before or after a workout, or for some gentle movement on a rest day.
