Summer Solstice Yoga Flow For Beginners

The summer solstice is back again. For astroyoga lovers out there, this is a great time to connect with nature through a summer solstice yoga sequence. Keep reading for everything you need to know about summer solstice yoga:

What Does The Summer Solstice Mean In Yoga?

The summer solstice marks the longest day of the year. In the northern hemisphere, this falls between June 20th and 22nd. In the southern hemisphere, this falls on December 21st or 22nd.

This day is important for many cultures around the world. For yoga practitioners, this is a time for heightened energy, transformation, and renewal. As the days start to grow shorter from this day, yogis can appreciate the abundance of light, as well as the balance between light and darkness. Not only do we celebrate the light of the sun, but the light within each of us as well.

Summer Solstice Yoga Flow For Beginners

To embrace the light of this time of year, try this summer solstice yoga practice. Since the full moon is coming up soon as well, check out my guide to moon yoga. 

Centering and intention setting

Easy Pose (Sukhasana):

• Sit comfortably with legs crossed.
• Close your eyes and take a few deep breaths.
• Set a simple intention for your practice, such as “embracing light” or “renewal.”

Warm-up

Cat-Cow Stretch (Marjaryasana-Bitilasana):

• Come to all fours (hands under shoulders, knees under hips).
• Inhale, arch your back and lift your head and tailbone (Cow Pose).
• Exhale, round your spine and tuck your chin (Cat Pose).
• Repeat for 5-7 breaths.

Gentle sun salutations

• Mountain Pose (Tadasana): Stand tall with feet hip-width apart, hands at your sides.
• Upward Salute (Urdhva Hastasana): Inhale, sweep your arms overhead.
• Standing Forward Bend (Uttanasana): Exhale, fold forward, bending your knees slightly if needed.
• Halfway Lift (Ardha Uttanasana): Inhale, place your hands on your shins and lift your chest halfway.
• Low Lunge (Anjaneyasana): Exhale, step your right foot back into a low lunge, lowering your right knee to the mat.
• Inhale, lift your arms overhead.
• Exhale, lower your hands to the mat and step your left foot back into Downward-Facing Dog (Adho Mukha Svanasana). Hold for 3-5 breaths.
• Low Lunge (Anjaneyasana): Inhale, step your right foot forward between your hands, lowering your left knee to the mat.
• Inhale, lift your arms overhead.
• Exhale, step your left foot forward into a standing forward bend.
• Halfway Lift (Ardha Uttanasana): Inhale, lift your chest halfway.
• Standing Forward Bend (Uttanasana): Exhale, fold forward.
• Upward Salute (Urdhva Hastasana): Inhale, sweep your arms overhead.
• Mountain Pose (Tadasana): Exhale, bring your hands to the heart center.

Gentle stretching and balancing

Tree Pose (Vrksasana):

• Shift your weight to your left foot.
• Place your right foot on your inner left thigh or calf (avoid the knee).
• Bring your hands to your heart or raise them overhead.
• Hold for 5-7 breaths, then switch sides.

Standing Side Stretch:

• Stand tall, inhale and raise your arms overhead.
• Exhale, gently bend to the right, stretching the left side of your body.
• Hold for 3-5 breaths, then switch sides.

Cooling down

Seated Forward Bend (Paschimottanasana):

• Sit with legs extended, inhale and lengthen your spine.
• Exhale, fold forward, reaching for your feet or shins.
• Hold for 5-7 breaths.

Bound Angle Pose (Baddha Konasana):

• Sit with your feet together, knees open to the sides.
• Hold your feet and gently press your knees towards the floor.
• Hold for 5-7 breaths.

Final relaxation

Corpse Pose (Savasana):

• Lie flat on your back, arms by your sides, palms facing up.
• Close your eyes and relax completely for 5-10 minutes.
• Focus on your breath and let go of any tension.

Closing

Easy Pose (Sukhasana):

• Sit comfortably with legs crossed.
• Bring your hands to your heart center.
• Take a moment to express gratitude for the light within and around you.
• Bow your head and say “Namaste.”