A Cooling Yoga Flow for Nurses During the Heat of Summer

Nursing is demanding—long hours on your feet, constant movement, and the physical and emotional energy it takes to care for others. Shifts of 8–12+ hours can leave your body sore and your mind exhausted. Add in the lingering summer heat and humidity, and the toll becomes even greater. 

That’s why taking a few minutes for a cooling yoga practice before or after work can make such a difference. Gentle stretches, mindful breathing, and restorative postures not only help release built-up tension but also calm the nervous system and regulate your body temperature. Think of it as giving yourself the same care you give your patients—so you can reset, recharge, and step into your next shift with resilience and peace of mind.

Cooling Yoga Flow for Nurses (10–15 minutes)

1. Sukhasana (Easy Seated Pose) – 2 minutes

• Sit comfortably on your mat. Cross your legs at your shins, and let your knees rest on your feet, hands on your knees, or hands together in prayer at the heart center. Take your shoulders up and back, ensure your spine is long, and your chin is parallel to the ground. You may choose to sit on a block on a blanket, allowing your hips to relax down.

• Inhale slowly through the nose for a count of five, exhale through the nose for a count of five. (If the count of five is too long, count for 3 or 4 breaths.)

• Set an intention with the breath, such as “I move through my day (or night) with peace and clarity.”

2. Balasana (Child’s Pose) – 1–2 minutes

• Kneel and fold forward, arms stretched long or resting by your sides.

• Allow the forehead to rest on the mat for grounding and gentle cooling. You can place a block or blanket under your forehead if your head can not reach the mat.

• Continue to breathe with a count of five as you inhale and exhale. 

3. Paschimottanasana (Seated Forward Fold) – 1–2 minutes

• Sit with legs extended, inhale, reach your arms up overhead, lengthen the spine, exhale, fold forward till you feel a stretch. You may place your hands on your shins, ankles, or wrap your hands around your feet, depending on your level of flexibility.

• Let the head and neck relax, encouraging release of heat and tension.

4. Supine Spinal Twist (Supta Matsyendrasana) – 1 minute each side

• Lie on your back, hug your knees to your chest, then drop both knees to one side. If you twist to the right side first, place your right hand on your bent knees.

• Extend the opposite arm out for a gentle twist, keeping the shoulder on the mat. If the shoulder pulls away from the floor, place a blanket or blocks under your bent knees for support.

• Encourages detoxification and cooling relaxation. Breathe for one minute and then switch sides.

5. Supta Baddha Konasana (Supine Butterfly Pose) – 2 minutes

• Lie on your back, bring the soles of your feet together, and let your knees open wide. If you need more support, place a block or blanket under each knee.

• The spine is long and flat against your mat.

• Place your hands out to your side, palms facing up. Or you may place your hands on your belly and heart, noticing the breath as it softens.

6. Legs Up the Wall (Viparita Karani) – 2 minutes

• Sit sideways next to the wall, with one hip close to the wall. Gently bring your legs up as you lower your back to the mat. 

• Your hips may touch the wall or be a few inches away - adjust the position so your lower back is comfortable.

• Let your arms come to rest out the side of your body with palms facing up.

• As you breathe in and out, feel a cooling sensation flow from your feet, down your legs, and into your body.  

• As you finish this pose, bend your knees and roll to one side. Take a couple of breaths in and out as you prepare to come into Savasana.

7. Savasana (Final Rest) – 2–3 minutes

• Stretch out on your back, arms relaxed at your sides, palms open.

• Let your eyes gently close, relaxing the muscles of your face and jaw. 

• Your feet can be hip-width distance apart, letting your feet fall open.

• You may place a blanket under your knees to relieve any tension in the lower back.

• Focus on your breath and imagine heat and tension melting away as you recharge for the shift ahead.

Short on Time: If you only have a few minutes, try Child’s Pose + Supine Spinal Twist + Savasana as a mini reset before or after your shift.

Take your mantra with you as you move through your shift.

Let your mantra be a gentle anchor—a reminder to pause, breathe, and return to balance whenever you need to regroup or refocus. When paired with your breath, your mantra becomes a quiet act of self-care, offering clarity and calm even in the busiest moments.

Do you have a mantra that helps you stay grounded during your shift?

We’d love to hear it—share it in the comments below and inspire your fellow nurses.