As the summer is growing mightier day by day, everyone is looking out for options to stay cool. Just like we change our attire to comfort ourselves in different seasons, similarly our diet and lifestyle needs to be tailored accordingly to stay healthy.
Summer is characterized by hot, penetrating sun rays which makes the earth look like it is burning with heat. So strong are the sun rays that fire breaks out in forests, the water bodies dry up, trees shed their leaves, and all life forms becomes restless due to the extreme environment. In the body of living beings Kapha dosha decreases and Vata increases making us feel dry, dehydrated and exhausted. Also, the digestive power as well as body strength is low and sleep disturbances are often reported. Thus, in this season we need to adopt diet and lifestyle which will compensate for this.
Yogic Diet:
Yoga is a science of discipline. For a yoga practitioner, certain dietetic rules have been recommended as follows:
- Snigdha:
This means that the food must contain sufficient amount of natural water or healthy fat content like pure ghee.
- Madhura:
Diet must be predominantly sweet in taste.
- Chaturtha amsa vivarjita:
The quantity of diet must be ¼ th less than the maximum capacity of the stomach. This means that one should not overeat and keep adequate space empty in the stomach.
- Bhujyate shiva sampreetyai:
One should consume food with dedication in a manner similar to offering prasada to Lord Shiva. While planning and consuming the meal, one must take care of what is conducive and what is harmful; keep the meal as simple as possible and consume with utmost affection.
A meal taken as per these guidelines will be easily digested, without levying undue burden on the digestive machinery. Besides, Madhura and Snigdha ahara will keep the body hydrated and impart strength to the body. Thus, this type of a meal is ideal to compensate for the extreme climatic effects as experienced in summer where digestion is sluggish.
Further, a list of conducive and non-conducive food stuffs has also been described in Yoga, as given below, which are adaptable in summer.
Pranayama:
Shithali Pranayama:
Sit straight in any comfortable meditative posture like Padmasana, Vajrasan or Sukhasana. Keep the eyes closed. Push the tongue out and roll it into tubular shape. Now, inhale deeply through the tongue. As you inhale you will feel the coolness in the mouth. Later, withdraw the tongue and then slowly exhale through the nostrils. Relax a few seconds and then again repeat the practice.
Seetkari Pranayama:
Sit straight in any comfortable meditative posture like Padmasana, Vajrasan or Sukhasana. Keep the eyes closed. Fold the tongue and place on the palate, mouth open. Now, inhale deeply allowing the air to pass in through the sides of the tongue. As you inhale you will feel the coolness in the mouth. Later, withdraw the tongue and then slowly exhale through the nostrils. Relax a few seconds and then again repeat the practice.
Sadanta Pranayama:
Sit straight in any comfortable meditative posture like Padmasana, Vajrasan or Sukhasana. Keep the eyes closed. Clench your teeth and keep mouth open. Now, inhale deeply through the spaces between the teeth. As you inhale you will feel the coolness in the mouth. Later, close the mouth and then slowly exhale through the nostrils. Relax a few seconds and then again repeat the practice.
Chandra Anuloma Viloma Pranayama:
Research studies have shown that exposure to heat stimulates the Sympathetic Nervous System suppressing the Parasympathetic one. Same happens in the summer due to extreme hot environment. The practice of Chandra Anuloma Viloma Pranayama helps in calming down the sympathetic arm while stimulating the parasympathetic. Chandra nadi refers to the left nostril and is related to the Parasympathetic functions, while right is known as Surya nadi and related to Sympathetic functions. To practice Chandra Anuloma Viloma Pranayama, sit straight in any comfortable meditative posture like Padmasana, Vajrasan or Sukhasana. Adopt nasika mudra in right hand; bend the index and middle fingers keeping the remaining three fingers straight. Now with the thumb gently close the right nostril (Surya Nadi). Inhale deeply through the left nostril (Chandra nadi), hold the breath for few seconds and exhale slowly through the same nostril. Relax a few seconds and then again repeat the practice.
Apart from these cooling Pranayamas, Bhramari Pranayama also helps in relaxing the mind and to control the restlessness during summer.
Bhramari Pranayama:
Sit straight in any comfortable meditative posture like Padmasana, Vajrasan or Sukhasana. Keep the eyes closed. Adopt Shanmukhi mudra; gently close the ears using thumb, eyes using index finger, nostrils using middle fingers, upper lips with ring fingers and lower lips with little fingers. Now, inhale deeply and then slowly exhale making a humming sound. Relax a few seconds and then again repeat the practice.
Meditation:
Meditation helps in calming down the mind and body and reduces the energy expenditure. Therefore, advisable during the summer. Any guided meditative technique like Shavasana or Yoga Nidra which includes relaxion and self-awareness can be practiced.
