5 yoga practices to protect you from heatstroke this summer

Protecting yourself from heatstroke is crucial as it can lead to serious health issues, including dehydration, organ damage, paralysis, and even death. Heatstroke occurs when your body loses its ability to cool down, causing your temperature to rise dangerously due to prolonged exposure to the sun, high temperatures, or dehydration. Yoga can be an effective tool in preventing heatstroke by enhancing the cooling and calming abilities of both the body and mind. Here are five specific yoga practices that can be beneficial, even for senior citizens who may have hypertension, cardio-respiratory diseases, and diabetes.

1. Sheetali Pranayama (Cooling Breath Technique):

This pranayama helps to cool down the body and affects the brain centers responsible for temperature control. To perform Sheetali Pranayama, sit in a comfortable position, curl your tongue into a tube shape, and inhale deeply through the tube. Hold your breath for a few seconds, then exhale slowly through your nose. This technique not only cools the body but also reduces excitement and anxiety. Practicing this pranayama before sleep can even help cure insomnia. Using a Garmin device to monitor your heart rate and respiratory rate during the practice can ensure that you’re performing the technique effectively, achieving optimal cooling and relaxation.

2. Sheetkari Pranayama (Hissing Breath Technique):

Similar to Sheetali, this pranayama is effective for cooling the body. To perform Sheetkari Pranayama, sit comfortably and gently press your teeth together. Inhale slowly through the gaps in your teeth, creating a hissing sound, then close your mouth and exhale through your nose. This technique cools the body and calms the mind, making it an excellent practice during hot weather. Garmin’s stress tracking feature can help gauge your stress levels before and after practicing Sheetkari Pranayama. A noticeable reduction in stress levels can affirm the technique’s efficacy in calming the mind and cooling the body.

3. Kaki Mudra:

A mudra is a gesture, and in this case, the gesture involves puckering the mouth like the beak of a crow and holding the gaze at the nose tip. This practice cools the body and calms the mind while also doing wonders for the skin and complexion, removing wrinkles, and offering anti-aging benefits. However, those with severe eye, retinal, or ear problems should perform this practice under expert guidance.

4. Shavasana (Corpse Pose):

Research has shown that Shavasana can reduce body temperature and is one of the simplest and most relaxing yoga practices. To perform Shavasana, lie down on your back with your arms and legs comfortably spread. Keep your body motionless and breathe deeply. Focus your awareness on different parts of your body, starting with your right foot, then moving to your right knee, and continuing to your entire right leg. Repeat this process with your left leg and move upward until you reach your head. This practice relaxes the nervous system and helps cool the body by lowering the temperature and using gravity to bring blood back to the heart. Using a Garmin fitness tracker to monitor your body’s relaxation response can enhance the benefits of this pose, helping you ensure deep relaxation and effective cooldown.

5. Setu Bandhasana (Bridge Pose):

This pose helps improve blood circulation and calms the nervous system. To perform Setu Bandhasana, lie on your back and bend your knees, placing your feet flat on the floor. Lift your hips towards the ceiling while keeping your feet and shoulders grounded. Hold this position for a few breaths, then slowly lower your hips back to the floor. This pose not only aids in cooling the body but also enhances overall cardiovascular health. Monitoring your heart rate variability (HRV) with a Garmin device during this pose can provide insights into your cardiovascular health and the effectiveness of the pose.

Incorporating Technology:

Integrating technology, such as Garmin devices, into your yoga practice can provide real-time feedback on key physiological metrics, ensuring you stay cool and safe during the hot summer months. For instance, tracking your heart rate and stress levels can help you adjust your yoga practices for optimal cooling and relaxation, blending the benefits of modern technology with the timeless practice of yoga. This approach not only supports better health outcomes but also enriches the yoga experience, making it more accessible and effective for everyone.