Yoga is a full body exercise that consists of poses that help your body function to the best of its abilities. While we know yoga can help us build immunity, muscle mass and even make our mental health stronger, it can also help us feel energized. Unlike other common forms of exercises, which drain your energy, yoga can help you feel energized. This is especially needed as summer is upon us and nothing drains your energy more than the heat.

The reason why yoga can energize you is because it focuses on your breathing and slow movement, so instead of short bursts of energy being expended, you are using your stored energy in a uniform manner. John Hopkins Medicine explains that yoga can boost your mental and physical energy, as well as make you feel brighter.

Paschimottanasana (Seated Forward Bend)

Start sitting tall with legs straight out. Gently lean forward from your hips, keeping your back as straight as you can. Reach your hands towards your feet. With each breath out, try to fold a little deeper. This stretch helps calm your mind and stretches your back and hamstrings, which can feel great after sitting for a while during summer travels. Hold and then slowly sit back up.

Parivrtta Janu Sirsana (Revolved Head-to-Knee Pose)

Begin sitting with legs wide. Bend one knee, bringing that heel close to your body. Turn your upper body towards your bent knee. Then, lean sideways towards your straight leg, reaching your hand towards your foot. Extend your other arm overhead. This pose gives a nice twist to your spine and stretches your sides and shoulders, feeling refreshing on a warm day. Repeat on the other side.

Utthan Pristhasana (Lizard Pose)

From a lunge, bring both hands inside your front foot. Lower your hips towards the floor, feeling a stretch in your hips and thighs. You can stay on your hands or lower onto your forearms for a deeper stretch. Keep your spine long and your gaze soft. This pose is great for opening up tight hips, which can be helpful if you're doing more walking or outdoor activities in the summer.

Vasisthasana (Side Plank Pose) variation

Start in a plank position. Roll onto the outer edge of one foot and place the other foot in front for support. Lift your top arm towards the ceiling, opening your chest. Keep your body in a straight line. This pose strengthens your core and arms, improving balance – useful for all those summer adventures. Remember to do both sides to keep your body even.

Dhanurasana (Bow Pose)

Lie on your stomach. Bend your knees and reach back to grab your ankles. As you breathe in, lift your chest and thighs off the floor, like a bow. Look straight ahead. This pose stretches the front of your body and strengthens your back, which can feel really good after activities like swimming or hiking. Hold briefly and then gently lower down.

Utkatasana (Chair Pose)

Stand tall with your feet together. Reach your arms overhead and bend your knees as if you're sitting in a chair. Keep your chest lifted and your weight in your heels. This pose builds strength in your legs and core, preparing you for more active summer days. Imagine reaching for the sun as you hold this pose. Slowly straighten your legs to come out.

Parsva Bakasana (Side Crow/Crane Pose)

Start in a low squat. Twist your upper body to one side and place both hands on the floor. Lean forward, bending your elbows. Rest your outer thigh on your upper arm and try to lift your feet off the ground. This is a more challenging pose that builds arm strength and balance, offering a fun way to challenge yourself during the summer. Take it slow and be patient.

With summers around the corner, the heat can drain our energy and making it impossible to even leave our comfortable cool homes, let alone making a point to go for a workout. You barely have any energy left by the end of the day and to be able to do the exercises and stay healthy is a common yet displeasing experience that most of us are set to go through in the coming days.

However, heat cannot be an excuse to skip workout in order to stay healthy. There are certain things you should take into consideration are what kind of exercises you should do in this heat and whether there are any you should avoid.

Summer Exercises To Try

Burpees

The burpee is a top-notch exercise for your summer fitness. It works nearly every muscle, building strength from head to toe. This dynamic move also significantly boosts your heart health with each repetition. Start standing, then crouch, jump your feet back to plank, jump them forward, and leap up with arms overhead. Aim for sets of 5–10 reps.

Stationary Cycling

Using a stationary bike at the gym is a great way to get your cardio in while you listen to podcasts or watch videos. Just set the bike to fit you well before you start your entertainment. Adjust the seat to your hip height and pick a resistance you like. Pedal for 10-20 minutes to begin, working up to 30 minutes as you get fitter.

Walking Lunges

Walking lunges are a super handy exercise because you can do them almost anywhere, making it easy to stick to your summer workout even at home. Stand with feet shoulder-width apart. Step forward with one leg, bending both knees to about 90 degrees. Push off your front foot to step forward with the other leg. Do sets of 10 lunges per leg.

Treadmill Intervals

Don't let the treadmill be boring! Make your workout interesting by changing the incline and speed. Try running for three minutes, then walking for three minutes, and repeat. This interval training keeps your heart rate up and makes the time go by faster. Adjust the speed and incline to challenge yourself and keep things exciting.

Swimming

Beat the summer heat with swimming, a great exercise that works your whole body without stressing your joints. It uses many muscles, improves your heart health, and helps manage your weight gently. Try swimming for 30-45 minutes several times a week, and switch up your strokes to work different muscles.

Kayaking or Paddleboarding

For a fun way to exercise on the water during summer, try kayaking or paddleboarding. These activities cool you down and give your core and upper body a great workout. Paddling uses your arms, shoulders, back, and core, making you stronger and more stable. Aim for sessions of at least 30 minutes, and always wear a life vest for safety on the water.

Yoga has a great impact on different aspects of our life. Whether it is our mental health or physical health, yoga plays a vital role. As such, it is no surprise that yoga has a wonderful effect on our hearing and ear health in general.

Hearing, much like other aspects of our body like eyesight, and speech, people mostly take for granted. Any changes in this, whether it is slight loss of hearing or ringing noises in your ears, can cause great discomfort for people. So how can we ensure its well-being? One of the surprising benefit yoga gives us is ear health.

As we journey through life, protecting and even enhancing our hearing becomes increasingly important. Interestingly, ancient practices like yoga and meditation offer a compelling pathway to better auditory health. Beyond stress relief, these techniques boost circulation and sharpen mental focus, creating a positive ripple effect for your ears.

Why Do We Lose Our Hearing?

Beverly Hills Hearing Center explains that hearing can fade for various reasons, including loud environments, infections, or underlying health issues. It might show up as struggling to follow conversations, constantly turning up the volume, or that persistent ringing we call tinnitus. While regular hearing checks are crucial for early detection, incorporating daily habits that support ear health is equally vital.

Yoga That Improves Our Ear Health

According to the Journal of Yoga & Physical Therapy, there are some easy things we can do, like simple neck exercises and deep breathing (called Kumbhak in yoga), to help get more blood and oxygen to our inner ears. Special high-pitched sounds might also help. Here are some poses and mudras you should know.

Nodding "Yes"

Gently lower your chin towards your chest, feeling a stretch in the back of your neck. Then, slowly lift your head back, looking upwards with ease. Repeat this gentle nodding motion several times, keeping it smooth and comfortable.

Tilting Head to Shoulder

Softly tilt your right ear towards your right shoulder, feeling a stretch on the left side of your neck. Then, gently tilt your left ear towards your left shoulder, stretching the right side. Alternate these gentle tilts.

Turning Head Side to Side

Slowly turn your head to look over your right shoulder, holding briefly. Return to the center and then gently turn your head to look over your left shoulder. Repeat this smooth turning motion.

Full Head Circle (360° Head Rotation)

Sitting tall, gently drop your chin to your chest. Slowly roll your right ear towards your right shoulder, then your head back, then your left ear to your left shoulder, completing a slow circle. Repeat in the opposite direction.

Shanmukhi Mudra

Sit comfortably. Place thumbs on ear flaps, index fingers on forehead, middle fingers on eyes, ring fingers on nostrils, and little fingers on upper lip. Inhale deeply, then exhale with a high-pitched humming sound, feeling the vibrations.

Holding Your Breath (Kumbhak)

Sit comfortably, placing index and middle fingers on your forehead. Close your right nostril with your thumb and inhale deeply through the left. Close both nostrils and hold your breath. Then, exhale slowly through your right nostril.

Blowing a Conch Shell (Shankha Naad)

Sit upright, gently tilting your head back. Take a deep breath and blow into the conch shell, gradually increasing the force to create a rising pitch. Focus on the sound and the vibration it creates.

At its core, yoga is a movement-based exercise that draws from all of our surroundings. Even though it originated thousands of years ago, when desks were not the norm. Due to their adaptable nature, people have invented a new way of doing desk-top yoga for employees who must spend extended hours sitting.

If you have ever noticed, a lot of yoga is drawn from nature itself, with poses like the mountain pose, tree pose, cobra, Matsya (fish), and cat-cow pose etc. We learn from our surroundings and incorporate those learnings into yoga, hence doing yoga outside, makes sense to many people. While it does come down to personal preference, there are many great benefits of yoga.

Why Should You Try Outside Yoga?

One of the greatest things about yoga is that you can do it almost anywhere. It turns out that being in nature makes your yoga practice better in ways that being in a studio doesn't. In a study published in the Population and Health journal 2021, researchers found that doing nature activities helped people feel less depressed, less anxious, more positive, and less negative. The studies that weren't as well-organized mostly showed the same thing. We didn't find as much proof that nature activities helped with physical health.

The nature activities that seemed to work best lasted for about 2 to 3 months, and people did them for about 20 minutes to an hour and a half each time. So, things like gardening, exercising in nature, and special therapy that uses nature can really help adults feel better mentally, even if they already have mental health problems.

How Outside Yoga Is Beneficial

Nature Gives You More Energy

The American Psychological Association explains that our bodies used to deal with stress by getting bursts of energy, which helped us survive way back when. Being outside tells your brain you're in a safe, natural place. This helps your body calm down and stay alert. Studies show that being around trees makes people feel more lively and full of energy. That extra energy is awesome for doing more active types of yoga!

Nature Wakes Up Your Senses

When you do yoga outside instead of in a room, you start to really notice things – smells, sights, and how things feel. According to Mayo Clinic this wakes up parts of your brain that make you more present in the moment. Fresh air can make you more aware of your breathing. Looking at pretty nature makes your brain release happy chemicals. Even touching grass or sand feels good and can help you focus on what's happening right now instead of your to-do list.

Trying Yoga Outside Builds Your Confidence

Doing yoga in a new place, like outside, might feel a little strange at first. It's easy to feel a bit awkward if you're used to a studio. However, trying new things, even if they feel weird at the start, can make you feel more confident. Imagine doing sun salutations with the actual sun on your skin or feeling strong in tree pose while looking at a real tree. It's a cool way to learn what your body can do!

Being Outside Makes Meditation Even Better

According to Materia Socio-Medica researchers have found that people who meditate regularly have a calmer brain. It turns out that being in nature, like a forest, can also lower your stress levels. One expert pointed out that Buddha himself meditated outside, not in a building. So, taking your meditation or your whole yoga practice outdoors can make those good feelings even stronger and help you feel more peaceful and connected to the world around you.