Practicing Yoga Safely in Summer: Tips for Older Adults to Stay Cool and Strong

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

When the summer sun is blazing, many of us feel a little more like a wilted houseplant than a radiant yogi. But here’s the truth: yoga doesn’t take a vacation just because the weather heats up. For older adults, the warmth of summer can actually support joint flexibility and ease—but only if you practice with care. Let’s dive into how you can embrace summer yoga safely and effectively.

Why Older Adults Should Be Mindful in the Heat

As we age, our bodies don’t regulate temperature as efficiently. That means older adults are more susceptible to heat-related issues like dehydration, dizziness, and heat exhaustion. According to research by the American Council on Exercise, core temperatures can spike quickly during hot yoga, reaching up to 104°F (Bryant & Porcari, 2015). That’s a red flag for anyone, but especially for those 45+.

The Bright Side: Summer Yoga Can Be Your Friend

Practicing yoga in warm weather has its perks. Muscles are more pliable, making stretches feel smoother and safer. Gentle movement can boost circulation, support lymphatic flow, and encourage cardiovascular health. When paired with meditation or breathwork, your practice can also reduce anxiety and support parasympathetic (rest-and-digest) responses (Dunn et al., 2018).

Tips to Stay Cool and Collected on the Mat

Whether you’re flowing in your backyard or tuning in to a virtual class, try these tips to keep things safe:

• Time your practice: Early mornings or later evenings are cooler.

• Hydrate: Water is your best prop—before, during, and after.

• Choose your space wisely: Shade or AC is a good friend.

• Dress smart: Think light, breathable, moisture-wicking.

• Cool tools: Use fans or chilled towels for extra relief.

• Choose gentle styles: Yin or restorative yoga is your summer jam.

  
  

Cooling breathwork like Sitali and alternate nostril breathing are powerful allies too. They lower internal heat and calm the nervous system—no air conditioner required (Stevens, 2021).

Watch for Warning Signs

Know when your body is saying “no thanks.” If you feel dizzy, nauseated, or excessively fatigued, pause. Swap standing poses for seated or reclined ones, and take longer savasana breaks.

Staying Consistent is Key (Even If You Modify)

Even lighter movement keeps joints limber and the brain sharp. A daily practice—even just 10 minutes of breathwork or meditation—helps regulate mood, improve sleep, and maintain the habit of showing up for yourself. Internal awareness of temperature, effort, and emotional shifts sharpens your body’s wisdom over time.

Final Thoughts

You don’t have to cancel your practice when the temperatures rise—you just need to recalibrate. Your yoga journey is lifelong, seasonal, and deeply personal. Listen to your body, lean into curiosity, and stay hydrated inside and out.

Want to stay cool and consistent? Download the Young Heart Yoga App for guided meditations, cooling practices, and senior-friendly yoga designed for vibrant living—summer and beyond.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

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References

• American Council on Exercise, Bryant, C. X., & Porcari, J. P. (2015). Heart rate and core temperature responses to Bikram yoga. Gundersen Medical Journal. Retrieved from https://www.acefitness.org

• Dunn, E., Hewett, Z. L., Cheema, B. S., Pumpa, K. L., & Smith, C. A. (2018). Acute physiological effects of performing yoga in the heat. International Journal of Environmental Research and Public Health, 15(7), 1453. https://doi.org/10.3390/ijerph15071453

• Stevens, L. R. (2021, August 16). Heat acclimation for safe summer training. Canyon Ranch.