Stay Cool This Summer: 5 Yoga Poses You Can Do Without a Mat

When temperatures rise, yoga can be a great way to cool down both your body & mind. The best part? You don’t always need a mat to enjoy its benefits.

Here are five simple and refreshing yoga poses you can do anytime, anywhere—no mat required.

Standing Forward Fold (Uttanasana)

This pose starts with standing tall & then gently bending forward from the hips. Let your head & arms hang down freely. It’s okay to bend your knees slightly to reduce strain on your lower back. This pose helps calm your mind, stretch your legs, & release tension in your back.

Seated Forward Bend (Paschimottanasana)

Sit on the floor or any flat surface with your legs stretched out in front of you. Inhale to lengthen your spine, then exhale & gently fold forward, reaching toward your feet or ankles. This cooling pose stretches your back & hamstrings while promoting a sense of calm.

Child’s Pose (Balasana)

To do this pose, kneel down, bring your big toes to touch, & sit back on your heels. Then lower your torso between your thighs & extend your arms forward or let them rest by your sides. This resting pose soothes the nervous system & gently stretches your hips & back.

Seated Spinal Twist (Ardha Matsyendrasana)

Sit with your legs extended, then bend your right knee & place your right foot outside your left thigh. Inhale to sit up tall, & exhale as you twist your torso to the right, placing your right hand behind you & your left elbow outside your right knee. This pose helps with digestion & eases tension in the back and shoulders.

Legs Up the Wall (Viparita Karani)

Find a clear wall & lie on your back with your hips close to the wall. Extend your legs up so they rest vertically against it. Let your arms relax by your sides. This deeply relaxing pose improves blood circulation, calms the mind, & reduces swelling in the feet & legs.