Ayurvedic Survival Guide for Summer
Summer is Pitta season. Pitta dosha is predominately fire with a bit of water. Here in the Southwest, the intense heat has arrived. I am happy to offer some suggestions to help you stay cool in your minds and bodies during this fierce time of year. This double-month newsletter is a survival guide full of tips to keep your fire balanced with lifestyle, diet, and activity choices. There is no reason why this cannot be a fantastic season filled with fun and adventure.
But first, a little about Pitta.
Pitta governs all mind and body transformations. This dosha will drive the processing of thoughts, ideas, and emotions as well as information from all five sensory inputs. Pitta also regulates the actions of the digestive system, being responsible for the processing of metabolism and energy production. Pitta is known to govern the skin, eyes, liver, small intestine, and brain. When the Pitta energy is in balance, it promotes understanding, radiance, and good digestion of our food, thoughts, emotions, and intelligence.
The Pitta dosha shows up as the qualities of heat, slightly oily, sharp, penetrating, fluid, light, and intense. The word Pitta literally translates into “that which cooks.” As an energetic force, Pitta facilitates internal bodily activities like absorption, assimilation, and body temperature regulation. It stimulates digestion so that the nutrients are broken down and transformed into necessary energy. Some of the physical attributes of pitta are average weight and height, slightly oily skin, bright eyes, and slightly oily skin with freckles and moles.
Pitta imbalances will occur when there is an excess of the dosha present within you. If our emotions become imbalanced, the fire of Pitta will cause psychological stress, leading to unwanted feelings such as hatred, anger, fear, and jealousy. You may find yourself being compulsive in your speech and actions. Common physical imbalances can manifest in the form of heartburn, bleeding disorders, fever, inflammation, migraine, skin irritation, indigestion, or agitation.
Pitta is easily disturbed in hot weather and favors cooler temperatures. If you do not have the ability to relocate to a cool green environment then cooling practices are in order to thrive in the heat of summer.
None of these mental or physical imbalances sound very fun. Relief is here. I am pleased to offer you this summer survival guide.
5 WAYS TO NAVIGATE PITTA
The most important thing to do is STAY COOL. This means taking advantage of the early mornings to get your movement in. Luckily the sun is up early and you can be too. When exercising outside be mindful to cover your head and not expose it to the heat of the sun. Wear sunglasses to cut the intensity of the sunlight. This is crucial since one of the main seats of the fire element is in the eyes.
Eat cooling foods favoring the tastes of sweet, bitter, and astringent. Avoid spicy, oily, or salty. Also stay clear of the sour taste as these foods will increase heat in your mind, body, and emotions. Summer is the time for fresh fruits, and sweet dairy products, Drink plenty of water and consider adding a cooling flavor like cucumber, mint, or rose. At all times of the year, we should avoid ice water. It can cool your digestive fires too much and can weaken your Agni/digestive fire. Some examples of summer-appropriate foods would be watermelon, cucumber, and basmati rice. Sweet, juicy fruits, especially pears, can cool a fiery Pitta quickly. Milk, sweet rice pudding, dates, coconut, and coconut water, are examples of soothing Pitta-pacifying foods. Drink sweet lassi (homemade yogurt drink: blend 1 part yogurt to 2 parts cool water, and sweeten with maple syrup or raw sugar) with lunch to help enhance digestion.
Implementing the meditative aspect of yoga is essential for countering the compulsive nature of the Pitta dosha. Practice in a cooler space and allow your breath to internally heat you to the appropriate temperature for your constitution. A lower-intensity yoga routine with poses to support healthy digestion, grounding, and cooling the system will serve you the best. As the Pitta dosha’s natural influence is hot and intense, it demands a calming yoga routine. So, the asanas should facilitate slow and fluid movement. Since the Pitta is concentrated in the abdominal region focus on stretching and strengthening the abdominal muscles. Try twisting and bending poses along with breathing exercises to promote relaxation and generate self-awareness. Experiment with working at 80% of your capacity, and take a rest when you notice your nervous system is getting amped up. Signs that the nervous system is moving into sympathetic mode include labored or strained breathing, the tension in the jaw, tongue, and muscles around the eyes, and an unsteady gaze.
Some examples are of pitta pacifying asana are:
Corpse pose is beneficial in pacifying pitta dosha. Some of the benefits include reducing anxiety and stress while calming the central nervous system. Practicing the pose also helps in the functionality of the digestive and immune systems. It helps build awareness and assists in lowering blood pressure.
A seated forward fold helps balance the Pitta dosha and includes several benefits like calming the brain and relieving mild depression. Practicing paschimottanasana stimulates abdominal organs like kidneys, liver, uterus, and ovaries while improving digestive abilities. It also lowers anxiety and aids in healing certain diseases, reducing obesity, and stimulating digestive fire.
Cobra pose is a back-bending pose that helps in balancing Pitta dosha. I am a fan of backbends on my belly during the summer season as they are not as heating and are more grounding. Practicing this pose has many benefits, including strengthening the spine and stretching the shoulders, chest, lungs, and abdomen. It also increases blood circulation, relieves fatigue and stress, and improves the reproductive system’s functioning. Make sure that the body is warmed up before attempting any back-bending.
Child’s pose can have several benefits for your overall Pitta health. One of the primary benefits includes the release of tension from the back, chest, and shoulders. The pose also helps in eliminating fatigue, stress, and anxiety. Child’s pose keeps the internal organs flexible while stretching and lengthening the spine. It encourages steady breathing, calms the body and mind, and regulates circulation throughout the body.
Shoulder Stand returns balance to Pitta and provides health benefits like improved digestion, reduced strain on the heart, a stronger immune system, and higher self-confidence. It also supports the nervous system and strengthens the upper body. Apart from these, it helps in maintaining body posture.
Supine Twist stretches your spine, back, and core. It stimulates your abdominal organs, releases stress, and calms you. Lie flat on the floor in a cool spot. Bend one knee up and place your opposite hand on top of it. Gently pull your knee across your body to the opposite side. Keep your shoulders squared and flat on the mat, resisting the urge to allow one to lift up. Extend your arm in the opposite direction of your bent knee and focus your gaze that way as well. Take deep breaths into your belly, imagining your fire dissipating into the air above you.
These are just a few examples of asana/postures that will serve you well during the heat of summer.
4) Daily massage with cooling oils such as coconut, brahmi coconut, bhringaraj oil, or sunflower. If you spend a lot of time in the sun, you may wish to add some Neem oil to whatever your basic oil is. Neem is a great way to reduce pitta in the skin.
5) Sheetali is a great cooling breathing practice. Take a steady, comfortable seat. Close your eyes and rest your upturned palms on your lap or thighs. Draw in a long, refreshing breath through a curled tongue. (If your tongue doesn’t curl, inhale through the space between your teeth.) After inhaling, lightly touch the tip of your tongue to the roof of your mouth. Close the mouth while exhaling through the nose. Repeat in a satisfying rhythm—inhaling through the curled tongue, exhaling through the nose. Continue for two to three minutes, or until you feel mentally and physically refreshed. Scan for calmness, coolness, and spaciousness in body and mind.
Another breathing technique is called Chandra Bhedi. This breath helps to reduce body heat. In Chandra Bhedana (Left Nostril Breathing) pranayama, inhalation is done only through the left nostril, and exhalation is done only through the right nostril. The thumb of the right hand is used to close the right nostril pin inhale alternating with the ring finger to close the left nostril on exhale. Pranayama beginners should start with a ratio of 1:1 for inhaling and exhaling. For instance, if you inhale through one nostril for 4 seconds, then the exhalation from the other nostril should also be 4 seconds.
I hope that these tips help you to stay cool and calm during the heat of the Summer months.
From: June/July 2022 Newsletter