SET A SUMMER ROUTINE
Summer is a great time to build a new morning routine. Getting up a little earlier to step on your mat before your day starts is a little easier with the bright mornings. It is recommended that to optimise your productivity and energy levels throughout the day, and even set your circadian rhythm for a good night's sleep, you should get daylight into your eyes within 30 mins of waking up. Preferably the quality of light before 11am, so unfortunately it doesn’t work if your 30 mins after getting up is after midday! The morning sunlight also triggers a release of the happy hormone dopamine, which naturally boosts your mood at the start of your day. This recognition of the power of the morning sunlight is the origins of the Sun Salutation which celebrates the rise of the sun and was traditionally practised in the morning, with the moon salutation practised in the evening. You might even consider bringing your morning practising outdoors. A grassy or sandy surface adds an extra balance challenge and builds strong reactive legs for everyday stability.
WHAT DO YOU NEED?
What do you need from our practice for the summer months? How can you adjust how you move to stay well and enjoy the summer months? If I were to pick three summer themes that I teach and practise myself they would be: poses to help stay cool on warm humid days, poses to give me lots of energy to enjoy the longer days; and poses to help keep my digestion moving. In the world of yoga, summer is synonymous with backbends. Just like a flower, we roll our shoulders forward to protect ourselves from the cold in winter and we roll them back to absorb the sunshine in Summer. During the summer months our body is naturally warmer and the muscles are warmer, this makes backbends more accessible for most.
The chest, armpits and head are the warmest parts of the body. Backbends and poses with the arms raised allow maximum circulation around these warm areas helping them to cool down. The summer days are longer and we are naturally more active and social. Standing poses are very strengthening for the legs, core, glutes, boost circulation and naturally increase energy levels. We perspire more at summertime and sometimes don't manage to drink enough water to compensate for the increased loss of fluids. Twists gently squeeze the abdominal organs to help stimulate digestion and move waste along to keep you regular.
EXPLORING SUMMER HOLS FLOW IN YOUR PRACTICE
This sequence is a simple continuous flow with lots of poses you will be very familiar with. It will work for any time of day, particularly as your morning flow on bright summer days. You can also use this sequence as your holiday practice when you are travelling to help you get the most out of your time away. A travel mat is very handy to have, but you can practise just about anywhere without one too.
ALIGNMENT CUES
There is no specific peak pose in this sequence. This simple Summer hols flow can be made short or long by adding Sun Salutations or repeating flows as suggested below.
Have a read of the tips below and either print out the sequence or save it onto your device:
Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-”.
If there are specific poses that you would like to stay longer in, give yourself three deep breaths in those poses, and pick up the next pose with the allocated inhale or exhale as indicated by the sequence.
For a longer practice add in a Sun Salutations at the start of each mini flow or repeat each mini flow.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru