Fire up your confidence and willpower while you open your joints.
It’s no coincidence the International Day of Yoga, June 21, falls on the summer solstice. It's the longest day of the year in the northern hemisphere and the official start to summer, a time to be outside, soaking in the solar energy, and embracing the transformative powers of heat.
In yogic teaching, there are seven chakras, or energy systems, and the summer solstice corresponds with the solar plexus chakra (aka manipura chakra). This particular one is the fiery, energetic core of the body associated with self-esteem, confidence, and willpower, so it makes sense that warm summer days offer the perfect opportunity to stoke that motivating heat.
“In the wintertime it is natural to go into postures of hibernation and regeneration such as curling up in a fetal position, or bundling your arms around yourself when walking down the street,” says Ariel Kiley, therapeutic yoga teacher and group fitness instructor at Equinox SoHo in New York City. “Opening poses are really great on long summer days; they let in the light, help air out your armpits, and open your joints.” Traditionally, twists, backbends, and core moves are ideal for solar plexus opening and strengthening.
Step out of hibernation and into summer with these five poses. Practice them on June 21 and throughout the season, ideally outside, and begin with some aptly named sun salutations.
Poses demonstrated by Robert Astalos, yoga instructor at various Equinox locations in Los Angeles.
The star (beginner)
From mountain pose, step out wide to the right and parallel your feet. Lift your arms to shoulder height. Measure your stance so your feet are the same distance from your midline as your hands. Straighten your legs fully and engage your quadriceps. Reach out through your fingertips and firm the muscles of the arms. Relax your shoulder blades down your back. Hold for five to eight breaths, and repeat up to two times if your back feels strong and healthy.
The star into drop open (intermediate)
From Star, firm your legs and lengthen the tailbone down. Begin to lift and open through the heart center, shoulder blades drawing down the back. Reach back with arms and allow your ribcage to splay open, backbending toward the ground behind you, breathing space throughout the abdominal area, chest, and throat. Spend five to eight breaths coming in and out of the pose, depending on your flexibility and strength. Repeat up to two times.
Wild thing (intermediate)
From downward facing dog, lift the right leg into a downdog split and open the hip. Bend your right leg, allow your left foot to fall sideways, and release the ball of the right foot behind you, almost in line with the hip. Press into the ball of the foot and allow your pelvis to lift upward, letting the neck and head release back. Open the chest and reach strongly through your lifted arm. Hold for five breaths. Return to start and repeat on the other side.
Bow pose (intermediate)
Lie on your stomach and as you inhale, squeeze your shoulder blades together and lift head, neck, and chest off the floor. Engage your abdomen, firm your glutes, lift your legs and bend the knees. Reach your arms back and catch the ankles from the inside. Lift your legs and push them back into your hands, lift and expand across the chest, and breathe. Hold for five breaths, then release.
Revolved headstand (advanced)
Note: Only attempt this pose if you have a regular headstand practice and can easily balance without a wall.
To begin, come into traditional headstand, draw your legs together and identify your midline, then start to rotate your spine so your hips and feet start to turn toward the left. Continue to lengthen your low back and split your legs, right leg forward, left leg back. Simultaneously reach the legs out while drawing them back into your pelvis. Hold for five breaths with the legs together, then five breaths on each side of the leg split, then five breaths with legs back together, and release.