On hot summer days, the urge to move can sometimes be minimal. If you still want to do your body some good with moderate exercise without overtaxing your circulatory system, a restorative yoga sequence can work wonders. In collaboration with yoga teacher and coach Johanna Hüttmann, we've put together a series of exercises for you that will keep you pleasantly cool on warm days.
You don't have to practice yoga for a whole hour. Ten to twenty minutes a day is enough to feel a positive effect. Especially in the summer, and especially before bedtime, it can feel good to take the time for a relaxing exercise sequence to fully connect with yourself; to use your breath to get out of your head and into your body. The following six exercises are ideal for this.
Accompany your practice with an intention: Do you want to let go, slow down, or flow? Connect with the element of water through your breath and movement and begin to immerse yourself in the feeling of clarity, coolness, and flow. Take your time: Move slowly and with great mindfulness to stay cool and relaxed. Hold each pose for ten breaths.
01 Arrive on your mat: The victorious breath (Ujjayi)
With Ujjayi breathing you learn to consciously control your breath and calm your thoughts.
Sit on your mat in a cross-legged, lotus, or heel position – whichever feels most relaxing for you.
Start with three-stage breathing. To do this, direct your breath first to your belly, then to your chest, and finally below your collarbones. You can initially focus on each area individually and then combine all three to create a deep, wave-like breath.
Now move on to Ujjayi breathing: Breathe deeply and slowly through your nose into your belly and exhale completely, while consciously narrowing the glottis in your larynx slightly. This will cause your breath to begin producing a sound a bit like the sound of the ocean. Feel the cooling airflow of the breath in your nose and observe how the breath flows through your nose, into your chest, and into your belly.
Repeat ten times. 
02 Mobilize your spine: Cat and Cow (Cat | Cow)
Cat and Cow poses are particularly good for activating the spine after meditation. Let the movements flow and be as long as your breath.
Get into a quadruped position with your hands under your shoulders, knees and feet hip-width apart on the mat. Keep your back straight and your gaze directed toward the mat.
Inhale and exhale into a cat's hunch by tilting your pelvis and rounding your back.
With your next inhalation, lift your head and stretch your back into a backbend. Pull your shoulder blades back and lower your belly toward the floor.
Repeat ten times in a relaxed manner. 
03 Help your body detoxify: Twists
Twists detoxify the body and stimulate digestion by massaging your internal organs.
Sit on the mat with your legs extended. Bring your right knee toward you and place your foot on the left side. Pull your bent leg close to you. For a gentle variation of the position, stay here. Inhale, extend your right arm upward or place your right hand behind your buttocks. As you exhale, rotate toward your bent leg.
For the full twist pose, fold your left leg in, as shown in the photo. Gently turn your head to the right and consciously straighten up with each inhalation.
Stay in this position for ten breaths. Then, exhale, return to center and switch sides. 
04 Balance yourself: The Tree Pose
The Tree Pose helps you to collect your mind, ground yourself and find balance in the flow of life.
Stand on your mat with your feet hip-width apart and your pelvis tilted slightly forward. Consciously straighten your upper body, actively pulling your kneecaps upward.
Shift your weight onto your right leg. Once you're stable, lift your left leg and place the sole of your foot on your right thigh or calf. If that feels too unstable, you can also place your left heel on your right ankle and keep your left foot on the mat with your toes.
Bring your palms together in front of your chest (Anjali Mudra). Alternatively, you can extend your arms upward and bring your palms or just your fingertips together above your head.
Make sure your shoulders stay down.
Hold the position for ten breaths.
Gently place your left foot back down and switch sides. 
05 Let go: The cobbler's seat (Baddha Konasana)
Baddha Konasana opens your hips and helps relax them. Here, too, you can achieve relaxation through targeted breathing.
Sit on your mat with your legs stretched out.
Pull your feet one at a time as close to you as possible, bringing the soles of your feet together. Let your knees sink outward.
Grasp your toes or ankles with both hands.
Keep your pelvis straight and your back stretched, your shoulder blades pulled back and down, your chest wide open.
Hold the position for ten breaths and enjoy. 
06 Cool Down: Child's Pose (Balasana)
Like all forward bends, Child's Pose (Balasana) has a calming effect and helps you refocus.Come into a heel seat on your mat. Exhale, bend your upper body forward, and rest your forehead on the mat or form a pillow with your hands to rest your forehead on.
Your arms can either be placed at your sides or extended forward for a more intense stretch – whatever feels best for you.
Focus on your breathing and enjoy.
Stay in child's pose for ten breaths.
JOHANNA HÜTTEMANN
Johanna is a yoga teacher and coach for women who want to rediscover themselves in their own bodies. Her passion is helping women regain their inner power through yoga, movement, mindfulness, and meditation—to rediscover themselves with all their senses. On her Instagram channel, Johanna regularly posts articles about yoga, self-reflection, self-love, and mindset.
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