Gentle Back Care Yoga for Summer Fatigue🌟

Hello, this is Anna!

Summer is finally here♪

With the heat getting more intense each day, do you find yourself feeling sluggish or mentally foggy more often?

During this season, stress from the heat and constant exposure to air conditioning can easily throw your autonomic nervous system out of balance.

That’s why I recommend gently releasing tension from your back.

The back is home to many nerves that regulate your body.

By softening and loosening this area, your breath can deepen, and both your body and mind can start to feel lighter.

In this post, I’ll share a gentle back care yoga sequence to help ease common summer discomfort.

Please feel free to move at your own pace and listen to your body!

🌿 Gentle Back Care Yoga for Summer Fatigue｜Reset Your Body and Mind with 3 Simple Moves

1. Loosen the Spine with “Cat and Cow Pose”

Cat Pose

Cow Pose

This simple movement gently releases tension in the back, shoulders, and neck by softly moving the spine in sync with your breath.

By focusing on slow, steady breathing, you’ll also help calm your mind and support the balance of your autonomic nervous system.

✅ How to Practice

1️⃣ Start in a tabletop position.

Place your wrists directly under your shoulders and your knees under your hips.

Press your palms firmly into the mat to create a stable base.

2️⃣ As you exhale, round your back and gently draw your navel toward your spine—this is Cat Pose.

Lift through the middle of your back and let your neck relax, gazing softly toward your belly.

3️⃣ As you inhale, soften your belly and gently arch your back into Cow Pose.

Open your chest and lift your gaze forward or slightly upward.

4️⃣ Repeat this movement slowly for 5 to 10 rounds.

Move your spine with fluidity, staying connected to the rhythm of your breath.

💡 Tips

・Focus on the sensation of each vertebra moving gently.

・Keep your breath flowing naturally and calmly throughout the practice.

2. A Sequence to Release Tension Around the Lower Back

Gently lower one hip toward the floor

Child’s Pose

After moving the spine, we’ll ease deeper tension held in the lower back and the inner layers of the back muscles.

This flow offers a gentle yet deep release, leaving your entire back with a warm, relaxed sensation.🌿

✅ How to Practice

1️⃣ Come into a tabletop position with your wrists under your shoulders and knees under your hips.

Keep your back relaxed and neutral.

2️⃣ As you exhale, slowly lower your right hip toward the floor.

Feel a gentle stretch along the outer right side of your waist.

3️⃣ Inhale to return to the tabletop position.

As you exhale, gently shift your hips back into Child’s Pose.

Let your entire back soften and relax.

4️⃣ Inhale to come back to tabletop, then slowly lower your left hip toward the floor.

Repeat the movement on both sides, alternating gently just as you did on the right.

5️⃣ Repeat this sequence slowly about 5 times on each side, moving with ease and steady breath.

💡Tips

・Gently release deep muscles around the lower back, spine, and pelvis.

・The more you repeat the movement, the lighter your lower back will feel.

・This flow also helps support balance in your autonomic nervous system.

3. Deeply Releasing the Area Around the Shoulder Blades

Gently Releasing the Shoulder Blades

Finally, we’ll focus on the shoulder blades to gently release the entire upper back.This movement is especially helpful for those who tend to carry tension in the shoulders and neck.

✅ How to Practice

1️⃣ From the tabletop position, reach your left arm across to the right, extending it forward.Then slowly lower your hips down toward the floor.

2️⃣ Feel the stretch deep beneath your left shoulder blade.

Move gently, and keep your breath flowing without force.

3️⃣ Slowly return to the tabletop position, then extend your right arm across to the left and repeat the movement on the opposite side.

💡 Tips

・As tension around the shoulder blades melts away, you’ll notice your shoulders and breath begin to feel more at ease.

・Feel your upper back gently open, allowing your breath to flow in more freely.

📺 Would you like to move gently together through a guided YouTube video?

In addition to the three movements introduced here, the video also includes calming breathwork and a simple relaxation flow to help soften and reset your entire back.

It’s designed so you can move at your own pace and tune into what feels good for your body—feel free to follow along whenever you're ready.🌿

▶️ This is Your Summer Reset! 🌞

Balance Your Nervous System & Refresh Your Body with Gentle Back Care Yoga

👉You can watch the video here.

To Gently Embrace the End of Summer

Summer fatigue can quietly build up in both the body and mind, often more than we realize.

In those moments, try setting aside just a little time to loosen your back and take deeper, calmer breaths.

The movements shared here are gentle and beginner-friendly—easy to incorporate whether it’s morning or evening.

By carving out small moments of reset in your day, you’ll be able to greet the end of summer with softness and balance.

I look forward to practicing together again, even through the screen 🌿Let’s keep enjoying our yoga life—no matter how hot it gets!

With love,Anna