As discussed in July’s ICY NEWS, summer is governed by the Pitta dosha, which is associated with the elements of fire and water. Pitta's qualities include heat, sharpness, intensity, and acidity. During the summer months, when Pitta is at its peak, it is essential to adapt your yoga practice to balance and cool this fiery energy.
When Pitta dosha becomes too high, physically, it can manifest as inflammation, skin rashes, acid reflux, and excessive sweating. Emotionally, elevated Pitta can lead to irritability, anger, frustration, and impatience. Spiritually, an excess of Pitta may cause a loss of focus, overwhelming drive, and critical nature, leading to a sense of inner turmoil. Incorporating cooling foods, calming practices, and mindfulness techniques to balance high Pitta can help restore harmony.
Your summer yoga practice with INNER CONNECTIONS YOGA can make the heat more bearable with these practices.
Focus on Cooling and Grounding Poses
Forward Bends: Poses like Uttanasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend) help cool and calm the body and mind.
Twists: Gentle twists like Bharadvajasana (Seated Twist) can help release excess heat from the internal organs and promote detoxification.
Hip Openers: Poses like Baddha Konasana (Bound Angle Pose) and Upavistha Konasana (Wide-Angle Seated Forward Bend) release tension and cool the body.
Slow and Steady Practice
Avoid intense, vigorous practices that can exacerbate Pitta's heat. Instead, opt for a slow, steady, mindful practice emphasizing relaxation and cooling. Inner Connections Yoga’s SLOW FLOW (BEACH practice on the north end of PI, 2nd and Atlantic, on Tues. 8 am/Thurs. 6 pm), YOGA THERAPEUTICS I, YOGA THERAPEUTICS II, and CHAIR YOGA (offered at Waccamaw Rec Center) are excellent choices for balancing Pitta during the summer.
Cooling Pranayama (Breathing Exercises)
Sheetali Pranayama (Cooling Breath): Inhale through a rolled tongue and exhale through the nose. This breath cools the body and calms the mind (explained in last month’s ICY NEWS and practiced in classes)
Sheetkari Pranayama (Hissing Breath): Inhale through the teeth with the mouth open and exhale through the nose. This practice also has a cooling effect.
Practice Moon Salutations (Chandra Namaskar)
Moon Salutations are a cooling and calming counterpart to the traditional Sun Salutations. They help balance Pitta's fiery energy and bring a sense of calm and relaxation.
Be Careful of a Heated Practice in Hot Months
Ensure your practice space is well-ventilated and cool. Avoid heated rooms, practicing in direct sunlight, or practicing during the hottest part of the day. Listening to soothing music throughout your day can help settle the mind and reduce Pitta's intensity. Drink water and flavor it with fresh lemon and ginger slices.
End with a Long Savasana (Corpse Pose) or Yoga Nidra Meditation Practice
Allow yourself extra time in Savasana to fully relax and integrate the cooling effects of your practice. Consider using an eye pillow and a blanket to support your head and neck or other props for your comfort. We often begin our practice in savasana to settle and quiet the mind before you begin your practice. ICY has always offered this in classes to help students reconnect to their purpose before practice begins.
Try a Yoga Nidra recording to guide your relaxation practice into a state of conscious deep sleep, where the body and mind achieve a deep state of relaxation with awareness, often referred to as “yogic sleep.”
Mindful Meditation
Incorporate mindfulness or guided meditation at the end of your home practice to further calm the mind and balance Pitta. Both Jeanne and John offer this in their yoga classes.
Hydration and Cooling Foods
Ensure you are well-hydrated before, during, and after your practice. Drink plenty of water, with lemon and ginger or cucumber slices for additional enjoyment and health benefits and consider herbal teas like mint or chamomile. Eat cooling foods such as cucumbers, melons, and leafy greens to support your practice and maintain balance.
Try this Summer Yoga Sequence when you cannot make an ICY class at Waccamaw Recreation Center or on the beach:
Practice:
Centering and Breath Awareness: Start with a few minutes of seated meditation or breath awareness, focusing on slow, deep breaths.
Gentle Warm-Up:
Cat-Cow Pose (Marjaryasana-Bitilasana)
Child’s Pose (Balasana)
Gentle Seated Twists
Standing Poses:
Mountain Pose (Tadasana)
Forward Fold (Uttanasana)
Warrior II (Virabhadrasana II)
Extended Side Angle Pose (Utthita Parsvakonasana)
Cooling and Grounding Poses:
Bound Angle Pose (Baddha Konasana)
Seated Forward Bend (Paschimottanasana)
Legs-Up-the-Wall Pose (Viparita Karani)
Closing Sequence:
Supine Twist (Supta Matsyendrasana)
Happy Baby Pose (Ananda Balasana)
Cooling Pranayama: Practice Sheetali or Sheetkari Pranayama for 3-5 minutes.
Savasana (Corpse Pose) for 10-15 minutes or Yoga Nidra for at least 15 minutes
Summer's heat can increase Pitta dosha, potentially causing various physical and emotional symptoms such as inflammation, irritability, and digestive issues. If left unaddressed, an imbalanced Pitta may contribute to conditions like ulcers, hypertension, and burnout. Incorporating the suggestions above such as cooling foods, calming activities, and a cooling and calming yoga practice can help maintain physical, emotional, and mental harmony.
By embracing the Yoga and Ayurvedic principles offered here, you can enjoy a summer routine that cools the body, calms the mind, and supports overall well-being.
Namaste
Jeanne