Summer Cooling Practices

 

Sitali Breath is a cooling and calming breathing technique in yoga.

I love all the seasons, but hot summer days are not my favorite. The heat and humidity feels heavy and sluggish and I have difficulty focusing and staying motivated. If you find yourself feeling overheated in mind and body, practicing techniques that bring in cooling can be helpful. Staying well hydrated with water/fresh fruits/veggies, minimizing vigorous physical activity, wearing loose-fitting clothing, taking a cool shower, placing an ice pack or cold water on pulse points (forehead, neck, wrists, elbows, groin, or back of knee) can help cool blood circulation and decrease your body temperature.

Over the last few weeks, I've been sharing a few cooling practices in my yoga classes. 

Sitali Breath or Sheetali Pranayama is derived from the word sheetal which means 'cooling' or 'soothing.' Sitali breath helps to reduce stress and lower body temperature in hot climates or after exercise. Practice with awareness and compassion, go slow, and observe your experience with care.

To practice Sitali breath, find a comfortable seated position with an upright or supported spine. Inhale through a curled tongue or pursed lip mouth and exhale long and slow through the nose. Try a few practice rounds, notice the cool air and hissing sound as you inhale, relax the muscles in your face as you close your mouth, exhaling through the nostrils. Once a rhythm is established, continue for 5-8 cycles of Sitali breath, notice how you feel in body and mind. 

Viparita Karani (Legs-up-the-Wall Pose) is a restorative and relaxing yoga pose.

Viparita Karani translates as 'inverted action' or 'reverse action'. This gentle inversion involves lying down on your back with your legs extended up a wall, forming an L-shape with your lower body. Legs up the Wall Pose activates the parasympathetic nervous system, known as 'rest and digest' or 'rest and restore' which refers to the repair or recovery function of the parasympathetic nervous system. Elevating your legs above the level of your heart improves blood circulation, swelling, and fatigue. This yoga position may also help alleviate pressure on the low back and assist in post-workout recovery. Leaning into the support of this pose, adding in a cool cloth or eye pillow can be a rejuvenating experience for body and mind. 

"Because of the dog's joyfulness, our own is increased. It is no small gift."

~from Dog Songs: Poems by Mary Oliver

Listening to the wisdom of animals can enhance our connection with nature, deepen our compassion and empathy, and bring peace into our hearts and minds. 

We are in the 'dog days of summer' for the next few weeks (July 3- August 11), known as a time of intense heat highlighted by Sirius, the 'dog star' that rises and sets with the sun. To locate the bright dog star Sirius, look towards the east, just before sunrise in July and August. My sweet Lilly reminds me how important it is to slow down, rest, and support each other. 

Stay cool!