Yoga for summer
The heat is on, and there are ways to beat it.
Sri Krishan Verma shares a few tips and asanas that will help you
stay cool during the summer.
Heart of the matter
The summer’s heat can have many adverse effects on the human
body. When we are exposed to excessive heat, our body temperature
rises and the heart has to work harder to release the heat. It pumps more blood to the surface of the body, and heat
is released through sweating. The higher the temperature, the harder the heart has to work.
The heat also affects other systems. The nervous system has to work harder to maintain the balance of the body.
The harmful effects of overworking the heart and nervous system can range from discomfort, fatigue and rise in
pitta, leading to irritability, anger, anxiety and restlessness, to more serious conditions depending on the duration
that the body is exposed to high temperature.
Beat the Heat
Here are some simple ways to beat the heat.
1. Avoid direct exposure to the sun
2. Use an umbrella or a hat and sunglasses when you venture out in the sun
3. Use sunscreen creams to protect the skin
4. Wear comfortable clothing. Avoid layers of clothing
5. Always carry a bottle of water. Add a pinch of salt and a squeeze of lime to the water. When you sweat, the
body loses a lot of salt. A squeeze of lime can be cooling, but too much of it can aggravate pitta.
6. Relax the mind, do some pranayams and meditation
Cool Pranayams
If you are feeling uncomfortable and are indoors, you can cool off with pranayams such as Sheetali, Sheetkari and
Chandrabhedi.
Sheetali: Sit comfortably, stick your tongue out and fold your tongue like a spoon. Breathe
in through the mouth, hold the breath and slowly exhale through the nose. You can repeat
this pranayam five to ten times.
Benefits: Cools down the body and helps quench thirst.
Sheetkari: With mouth wide open, clench your teeth and press the tongue against the
teeth. Breathe in. Close your mouth and breathe out normally through the nostrils. You can
repeat the pranayam five to ten times.
Benefits: Like Sheetali, it cools down the body and helps quench thirst.
Chandrabhedi: Close the right nostril with your right thumb. Exhale completely through
the left nostril and then breathe in through the left nostril. Close the left nostril with little
ring finger and exhale through the right. Repeat it five to ten times: inhaling from the left
and exhaling from the right.
Benefits: Has a cooling effect on the nervous system and on the nadis (subtle nerves)
After the pranayama, lie down in Shavasan (corpse pose: lie on your back, feet
straight and hands by your sides). Shavasan relaxes the body and mind.
These are simple, harmless exercises and anybody can practise them.
Mind your mind
When the temperature soars, it is important to keep your mind relaxed. A stressed mind burdens the system. So
instead of complaining about the weather do some meditation and deep breathing that will provide deep rest to the
mind.
To Yoga or not to Yoga
Any physical activity increases body temperature. That is why you shouldn’t do excessive asanas when it is very
hot. Early in the morning or late in the evening are the best times to do yoga asanas during the summer.
Summer Special
Here’s a simple asana: lie down in shavasana facing the wall, raise your legs, and rest
your feet on the wall. After holding the posture for a minute or two, bring the legs down
and rest in shavasana. Since the heart is pumping out more blood when the temperature is
high, this asana helps the heart by returning more blood back to the heart. (Here we use
gravity to bring blood back to heart) Those with high blood pressure and back problems
should avoid this asana.
An easier alternative to this asana is to pile up some pillows and rest your feet on the
pillows.
The plate that cools
Avoid spicy food and reduce your intake of tea, coffee and sugar during summer. Also avoid fattening food as it
puts extra burden on the digestive system and heart. Consume larger quantities of fresh, juicy fruits and
vegetables; minimise the consumption of non-vegetarian food.
Sri Krishan Verma is the director of Sri Sri Yoga (http://www.srisriyoga.info). The person demonstrating the yoga
postures in the accompanying pictures is yogacharya Sri Amol Raut.
The heat is on, and there are ways to beat it.
Sri Krishan Verma shares a few tips and asanas that will help you
stay cool during the summer.
Heart of the matter
The summer’s heat can have many adverse effects on the human
body. When we are exposed to excessive heat, our body temperature
rises and the heart has to work harder to release the heat. It pumps more blood to the surface of the body, and heat
is released through sweating. The higher the temperature, the harder the heart has to work.
The heat also affects other systems. The nervous system has to work harder to maintain the balance of the body.
The harmful effects of overworking the heart and nervous system can range from discomfort, fatigue and rise in
pitta, leading to irritability, anger, anxiety and restlessness, to more serious conditions depending on the duration
that the body is exposed to high temperature.
Beat the Heat
Here are some simple ways to beat the heat.
1. Avoid direct exposure to the sun
2. Use an umbrella or a hat and sunglasses when you venture out in the sun
3. Use sunscreen creams to protect the skin
4. Wear comfortable clothing. Avoid layers of clothing
5. Always carry a bottle of water. Add a pinch of salt and a squeeze of lime to the water. When you sweat, the
body loses a lot of salt. A squeeze of lime can be cooling, but too much of it can aggravate pitta.
6. Relax the mind, do some pranayams and meditation
Cool Pranayams
If you are feeling uncomfortable and are indoors, you can cool off with pranayams such as Sheetali, Sheetkari and
Chandrabhedi.
Sheetali: Sit comfortably, stick your tongue out and fold your tongue like a spoon. Breathe
in through the mouth, hold the breath and slowly exhale through the nose. You can repeat
this pranayam five to ten times.
Benefits: Cools down the body and helps quench thirst.
Sheetkari: With mouth wide open, clench your teeth and press the tongue against the
teeth. Breathe in. Close your mouth and breathe out normally through the nostrils. You can
repeat the pranayam five to ten times.
Benefits: Like Sheetali, it cools down the body and helps quench thirst.
Chandrabhedi: Close the right nostril with your right thumb. Exhale completely through
the left nostril and then breathe in through the left nostril. Close the left nostril with little
ring finger and exhale through the right. Repeat it five to ten times: inhaling from the left
and exhaling from the right.
Benefits: Has a cooling effect on the nervous system and on the nadis (subtle nerves)
After the pranayama, lie down in Shavasan (corpse pose: lie on your back, feet
straight and hands by your sides). Shavasan relaxes the body and mind.
These are simple, harmless exercises and anybody can practise them.
Mind your mind
When the temperature soars, it is important to keep your mind relaxed. A stressed mind burdens the system. So
instead of complaining about the weather do some meditation and deep breathing that will provide deep rest to the
mind.
To Yoga or not to Yoga
Any physical activity increases body temperature. That is why you shouldn’t do excessive asanas when it is very
hot. Early in the morning or late in the evening are the best times to do yoga asanas during the summer.
Summer Special
Here’s a simple asana: lie down in shavasana facing the wall, raise your legs, and rest
your feet on the wall. After holding the posture for a minute or two, bring the legs down
and rest in shavasana. Since the heart is pumping out more blood when the temperature is
high, this asana helps the heart by returning more blood back to the heart. (Here we use
gravity to bring blood back to heart) Those with high blood pressure and back problems
should avoid this asana.
An easier alternative to this asana is to pile up some pillows and rest your feet on the
pillows.
The plate that cools
Avoid spicy food and reduce your intake of tea, coffee and sugar during summer. Also avoid fattening food as it
puts extra burden on the digestive system and heart. Consume larger quantities of fresh, juicy fruits and
vegetables; minimise the consumption of non-vegetarian food.
Sri Krishan Verma is the director of Sri Sri Yoga (http://www.srisriyoga.info). The person demonstrating the yoga
postures in the accompanying pictures is yogacharya Sri Amol Raut.
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