Late summer – that soft in-between space where the brightness of the Summer sun begins to mellow – it’s the perfect time to pause, exhale, and come back to yourself. Summer is active, hot and bright. You might notice the energy around you starting to shift as we slide into later Summer. There’s still warmth in the air, but the days feel slower, heavier, and just a little more reflective. I was in very rural France, in heat, and now Scotland with a sometimes Summery feel, and today definitely Autumnal.
In Traditional Chinese Medicine, this is the season of the Earth element, linked to digestion, stability, and balance. It’s a time to take stock – to gently process all that summer stirred up and prepare for the more grounded months ahead. In yoga, this translates beautifully into slower, more settled practices that help us land and reconnect with our deeper needs.
Practising Yoga in Late Summer
This is a time to nourish, not push. To stay present and not become wistful. Your yoga practice doesn’t need to be elaborate or intense – just steady, supportive, and in tune with your needs.
Try focusing on:
- Grounding postures that connect you to your body and breath
- Belly work to support digestion and centreing
- Slow, rhythmic movement that calms the nervous system
- Restorative shapes that help you turn inward and reset
I have been enjoying some lessons with Mooie Scott, a fabulous yoga teacher in the borders. It has been really bringing me back and deeper. Late summer is a beautiful time to let go of doing for the sake of doing, and instead focus on feeling.
8 Yoga Poses Perfect for Late Summer
Here are 8 gentle, grounding postures that support digestion, calm the mind, and help you ease into the slower rhythm of the season:
- Malasana (Yogi Squat)
A deep, earthy pose that opens the hips and supports digestion.
How: Stand with feet slightly wider than hips, bend your knees, and sink your hips down. Keep heels on the floor or onto a rolled-up blanket. Hands at heart. Breathe into the belly. Keep it simple and don’t drop to low, enjoy the journey!
- Supta Baddha Konasana (Reclined Butterfly Pose)
Soothing and nurturing – opens the heart and hips, great for resting.
How: Lie on your back, bring the soles of the feet together and let the knees fall open. Support your knees with cushions and find a blissful place to rest. Stay for a few minutes, breathing gently. Bring your needs close afterwards or before you feel any sense of over stretch in the lower back or inner thighs.
- Apanasana (Knees to Chest)
A simple pose that encourages release and supports digestion.
How: Lying down, gently hug both knees into your belly. Rock side to side or stay still. Breathe slowly and fully. This is a great release for your lower back.
- Paschimottanasana (Seated Forward Fold)
Helps cool the system and draw your energy inward.
How: Sit tall, legs extended. Fold forward over your legs, knees soft. Support your head or chest if needed, and rest into the shape without forcing. This should feel like coming home.
- Supported Bridge Pose
Balancing and calming, with just a touch of lift.
How: Lie on your back, knees bent, and place a block or cushion under your sacrum. Let the rest of the body relax. Stay for a few minutes, breathing into your belly. This is such a gentle and beneficial inverison.
- Cat-Cow (Marjaryasana-Bitilasana)
Soothes the spine and supports the digestive system.
How: On all fours, move with your breath – inhale to arch the spine, exhale to round. Keep it slow and gentle, like a moving meditation. Enjo poses, to really settle into your present moment experience of the pose.
- Gentle Twists (Seated or Supine)
Twists help release out tension and support your middle.
How: Try a reclined twist: lying on your back, knees ease to one side, arms out wide. Hold for a minute or two, then switch sides. Try to move like a young toddler – fluid, curious and alert.
- Legs Up the Wall (Viparita Karani)
The ultimate reset. Cooling, grounding, and restful.
How: Lie on your back with your legs resting up a wall or on a chair. Close your eyes and let go. Stay for 5–10 minutes. This is one of my favourite places to be. Its so restful, without becoming soporiphic.
A Breathing Practice for Late Summer: Three-Part Breath
This is a gentle way to calm the body and bring your awareness back inwards.
How to do it:
- Sit or lie comfortably.
- Inhale slowly into your belly → ribs → chest.
- Exhale from chest → ribs → belly.
- Keep it soft and unforced.
- Try 6–10 rounds, letting each breath help you settle a little more.
This breath helps restore balance, especially if life’s been feeling a bit full or fast lately.
A 5-Minute Relaxation Practice
Find a quiet spot and lie down in Reclined Bud Pose or with knees bent, knees resting together and heels slightly wide so that your toes are still close. Place one hand on your belly and one on your heart. This is an awesome lower back rest and really helps the belly to widen and deepen.
Close your eyes and imagine the earth holding you, steady and warm. With each exhale, let your body sink just a little deeper. There’s nowhere to go. Nothing to fix.
Let your breath be soft and slow, like waves lapping at the shore.
A Mindful Practice in Nature
Find a moment to go outside – a garden, park, field, or even just a quiet corner.
Stand or sit still, barefoot if you can. Feel the contact between your body and the ground. Notice the smells, sounds, and textures around you. Breathe it in slowly.
Ask yourself: What do I need to digest? What can I release?
Even a few minutes like this can help re-centre you in the most natural, nourishing way.
Final Thoughts
Late summer doesn’t ask for effort – just attention. It’s an invitation to root down, soften your pace, and turn inward, even just a little. Whether you practise a full sequence, take five slow breaths, or simply sit in the sun with your feet in the grass, you’re honouring this gentle season of transition.
You don’t have to do more. Just be more present.