9 yoga exercises to practice on the beach

Summer is a good time to practice yoga, as we explain in this article. A good option is start the session with a sitting meditationeither in Padmasana (cross-legged) or in lotus, if possible.

After a few minutes, you can continue with some breathing exercise or pranayama to help cool the interior.

The most refreshing are shitaliwhich consists of inhaling through the mouth with the tongue rolled up like a tube, letting the air pass through the center, and then exhaling through the nose; or shitaki, for which the teeth are closed, the tongue is supported on the upper palate, inhaled through the mouth and the air is retained inside for five seconds, with the eyes and mouth closed; then it is exhaled through the nose.

In both cases, it should repeat the practice five to ten times to notice the cooling effect.

As for the asanas, we propose 9 yoga postures that you can practice on the beach.

If you want professional advice to carry out the practice of yoga, you may be interested in the online course of Initiation to Yoga of the Cuerpomente School.

1. The tree

vkrasana works the rooting in the earth (very necessary in summer) as well as balance. In addition, it strengthens the leg muscles.

Standing, rest the sole of the foot on the inside of the thigh, activate the leg off the ground and stretch as if you wanted to grow. Breathe several times with your hands together and gaze fixed at one point, or with your eyes closed. Switch legs.

2. Greeting to the sun

Urdhva Hastasana can be part of the greeting or an independent position.

With feet rooted to the ground and legs active, inhale feeling your spine grow toward the sky and exhale feeling the weight of your pelvis and relaxing your shoulders. Raise your arms inspiring and join the palms. If you can, tilt your head back and look at your hands.

3. Forward bending

Uttanasana appeases anxiety, mental activity and internal heat, in addition to oxygenating the nervous system.

With your feet and legs active, lean forward from the hips. Draw your abdomen in toward your legs, feeling the stretch in your back muscles and lower back. The pose is part of the Sun Salutation, but it can also be practiced on its own.

4. Smooth circulation

Adho mukha is part of the sun salutation and allows to reduce stress and improve circulation.

With your hands on the floor, activate your arms and stretch your knees, bringing your ischium (bones on which we sit) to the sky. Expand your chest, bring your shoulders back relaxed and activate your abdomen. Breathe in and on the exhale push heels towards the ground.

5. Keep calm

After a few minutes in this position, you will notice a feeling of inner peace and your heat will decrease.

With your legs crossed or in the lotus position, sit on your seat bones and stretch your spine to the sky. Rest your hands on your knees or put your fingers in a mudra (index to thumb). Concentrate on your breath, on the air you inhale and you exhale, and let your thoughts pass.

6. Twist

Ardha Matsyendrasana It takes root in the earth, tones the nervous system and enhances blood flow. It is a very beneficial posture to activate all the abdominal organs.

With the sit bones on the ground and one leg stretched out and active, cross the other one over it, resting the sole of the foot on the outside. Inhale, lengthening the spine and with the exhalation, bring the opposite shoulder to the bent leg towards the knee and hug it. Rest or stretch your other arm behind your back.

7. Flexibility

Bhujangasana helps to root yourself in the ground, which refreshes internally.

Lie face down on the floor and feel how your legs and insteps rest on it. Place your hands wide open at shoulder height, and move them away from your ears. As you inhale, stretch your neck forward with your legs fixed on Push the floor with your hands, extending your chest forward. Keep your arms bent and your elbows close to your trunk. Relax your lower back and activate your abdomen. With each breath, lengthen your spine a little more from the abdomen. Hold several breaths and, if you feel pain, go down.

8. Yin energy

Yin yoga seems like an undemanding practice but it is very meditative and intense.

Sit on the ischium bones and bend the knees towards the sky, resting the soles of the feet on the ground. Lean your back forward, letting it weigh down and trying to bring your abdomen to the top of your legs (if it doesn’t do this, don’t nothing happens). Hug your legs or simply let your arms fall to the ground. Breathe deeply, noticing how your back and neck are unlocked, and how your mind relaxes. Little by little, the deepest tissues of the body (ligaments, tendons and joints) are stimulated and lengthened.

9. Internalization

Paschimottanasana, like the rest of the forward bends, it is a posture of surrender, which draws attention inward and cools internal heat.

From the previous position, little by little, stretch your legs, allowing the trunk to accompany them. When they are fully stretched (it does not matter if the abdomen is no longer supported by the thighs), relax and breathe deeply for a few minutes. By maintaining the position for a long time and relaxed, the mind has the opportunity to focus, de-stress, and calm down so that profound sensations and changes can occur.

Beware of excess heat

Practicing sports in summer can be a overexertion due to high temperatures. Try to follow these tips:

Water. It is recommended to drink it two hours before practicing yoga and just afterto recover the one that has been lost with sweat.Scantily clad. Sweating is a reaction of the body to cool down when the heat is excessive, so it is advisable to wear little clothing and that it is made of breathable material.Symptoms. The first symptom of excessive heat is the acceleration of the pulse. When feeling dizzy, headache, ramps, fatigue, weakness or blurred vision, you have to stop immediately.Control. If you notice any of the above symptoms try to relax. Lie on the ground on your back and elevate your legs Leaning them on the wall or on a cushion. you can wear one wet towel on the skin and drink cold water.