The summer solstice is a time to honour the earth and give thanks for the sun’s blessings of warmth, light and life. As the sun reaches its highest point in the sky, it reminds us of the abundance and energy that sustains us.

In Pantanjali’s Yoga Sutras (3.26), it is written: “One learns from the perfect discipline of the sun and solar system.” The sun becomes a symbol of vitality and a teacher, inviting us to observe the harmony and rhythm of the natural world and reflect that balance within ourselves.

Recognised worldwide and rooted in traditional pagan customs, midsummer, which falls on or around 21 June in the northern hemisphere, marks a celebration of the sun’s power and its life-giving force.

On a spiritual level, it’s a time of reflection and renewal when we reconnect with our inner light. At the heart of yoga is this very intention: to uncover and radiate that light from within. The energy of the solstice can help us align with our true selves, nourish the soul and cultivate clear, heartfelt intentions.

It’s also a natural point in the year to pause – to acknowledge all we have learnt and experienced so far and set

meaningful intentions for the months
ahead. This can inspire us to expand
our practice, open our bodies and
hearts and embrace the qualities of
kindness and self-compassion that
support us both on and off the mat.

Perhaps it’s no surprise that the
summer solstice is also the date
chosen for the International Day of
Yoga. Around the world, people come
together to practise yoga in celebration of unity, peace and connection to nature. So how can we honour the solstice in our practice? Here are six simple ways.

Sun Salutations

What better way to celebrate the sun
than through Surya Namaskar?

Also known as the Sun Salute, this
flowing sequence is more than just
a physical practice – it’s a moving
meditation that honours the sun as the
source of life. Traditionally performed
at sunrise, Surya Namaskar is both
grounding and uplifting, helping
students connect to their inner vitality. The 12 postures are often seen as symbolic of the 12 months of the year, making each round a rhythmic expression of gratitude and reverence.

This sequence is central to many
dynamic yoga styles and can be
adapted to suit all levels – from
kneeling versions to stronger forms
like Ashtanga Surya Namaskar A
and B. It generates inner heat, builds
strength and creates a feeling of
vitality.

Simple Sun Salutation Sequence

• Tadasana (Mountain pose) – Stand tall with palms together at the heart centre in Anjali Mudra
• Samastihi (Upward Sun Salute) – Inhale, lift arms to the sky, opening your heart to the sun
• Uttanasana (Forward fold) – Exhale, fold forwards hinging from the hips
• Uttita Ashwa Sanchalanasana (Lunge) – Step right foot back into a low lunge
• Phalakasana (Plank) -Step left foot back to meet the right foot. Hold here for 3 breaths to ignite the fire in your belly
• Ashtangasana or eight-limbed pose – Lower to the ground via knees-chest-chin
• Bhujangasana (Cobra) – Inhale, lift the chest, using the muscles in your back
• Adho Mukha Sarvangasana (Downward dog) – Exhale, lift your hips high in an inverted ‘V’ shape. Hold for 5 breaths.
  

Stroke your inner fire (Agni)

In yoga, Agni refers to the digestive
and transformational fire that fuels
both body and mind. To awaken it, try
core strengthening postures such as:

Navasana

1. Sit with knees bent, hugging them lightly.
2. Lean upper body back slightly. Lift lower legs and pause when parallel to the floor.
3. Extend arms forwards so they align with the legs.
4. For a stronger version, straighten the legs into a V- shape.

Variation – Ardha Navasana (Half Boat Pose)

To create more tapas or inner heat,
lower your back and legs towards
the floor, keeping your legs straight
without collapsing onto your upper
back. Keep arms extended forwards
and gaze towards your toes.

Plant a seed –
set a solstice
intention

Solstice is a great moment to pause
and plant seeds – figuratively and
literally. This could be part of your
Sun Salutation sequence, a quiet ritual during meditation or a journaling session. Try writing down what you’re grateful for this year and what you hope to welcome in the months ahead

Heart opening
poses for expansion

Practising backbends can help us energetically expand, creating more space around the heart centre. This aligns perfectly with the outward, expressive nature of the summer solstice. These postures help strengthen the back body, improve posture, stimulate circulation and boost lung capacity. This often leads to a sense of lightness and openness.

Try gentle or more energising options
such as Camel Pose (Ustrasana),
Locus pose (Salambhasana), Bow pose (Dhanurasana) or Upward Bow/Wheel (Urdhva Dhanurasana)/

Camel Pose

• Begin in high kneeling with knees hip-width apart. Toes can be tucked if preferred.
• Keep your chin towards your chest, bringing your hands to the lower back.
• Gently guide your hips forward and lift the chest, allowing your front body to open.
• Reach your hands back to find your heels – if they don’t easily reach, then keep them at your lower back.

Cool and calm:
Sitkari breath

This is a cooling breath technique
– ideal for hot summer days or for
calming an overheated mind. I often
teach it in class on the rare occasion
that we have a UK heatwave, but it’s
also a wonderfully accessible practice
for all students. It’s particularly helpful during pregnancy or menopause, when the body naturally runs warmer.

• Sit in a comfortable seated position with a tall spine.
• Part the lips slightly, keeping the teeth gently together.
• Inhale through the teeth, sucking in cool air.
• Close the lips and relax the mouth as you exhale through the nose.
• Repeat for up to 12 breaths.

Meditation – Cultivating Loving Kindness

Finally, the solstice is a chance to turn inward with compassion. Remember – when we honour ourselves, we bring the right energy into the world.

This simple meditation, inspired by
teacher Jack Kornfield and his poem
‘May you be held in compassion’,
begins with love for someone close
to you and gently moves toward
self-compassion. In this traditional
practice, we combine a repeated inner
intention with gentle visualisation
and the evocation of the feeling of
compassion.

Find a comfortable seat (such as crosslegged in Sukhasana or kneeling in Virasana) or lie down if that feels best. Begin by settling into your body. Breathe softly. Feel your heartbeat – the life within you. Notice how you treasure and protect yourself, especially in the face of sorrows.

Now, bring to mind someone close to you whom you love dearly. Picture them clearly. Feel your natural care for them, how you hold them in your heart. Then, let yourself be aware of their struggles and suffering. Let your heart open with the wish to comfort them, to share in their pain and to meet it with compassion. This is the natural response of the heart. Silently recite the following phrases:

Continue reciting while holding this person in your heart. Feel free to adapt the words to match your heartfelt intention. After a few minutes, imagine this person turning toward you with loving awareness. They acknowledge the burden of sorrows you carry and,

with tenderness, offer the same wishes for you:

• May you be held in compassion.
• May your pain and sorrow be eased.
• May you be at peace.
• Take in these words. Let them soften and touch your heart.
• May I be held in compassion.
• May my pain and sorrow be eased.
• May I be at peace.

You can repeat this practice, including all your loved ones. Hold the image of them in your heart and offer them the same compassionate phrases. In time, you might choose to include your neighbours, your wider community and even those you find difficult.

Remember, it is natural for this to feel
challenging. We are not trying to “fix”
the pain of the world, only to meet it
with an open, compassionate heart.
Relax. Breathe. Let your breath and
your heart rest naturally, as a centre of compassion in the world.

Sunnah Rose is a British Wheel of Yoga (BWY) Diploma Course and Foundation Course Tutor based in North London. She teaches a variety of classes including general yoga, pregnancy and postnatal yoga. Alongside her weekly classes, Sunnah also leads yoga weekends and holidays both in the UK and abroad. Find out more about Sunnah here: www.stretchingpeople.co.uk. Her next BWY Teacher Training Certificate begins in October 2025, with an introductory day on Sunday 13 July. To book: https://portal. bwy.org.uk/user/trainings/416