Pranayama, asana and 3 mantras with a cooling effect.
AT previous article We talked about three Ayurvedic drinks that add freshness during the heat. The time has come to adjust the practice in the summer.
You may adore the hot, energetic practice of vinyasa, but all this muscle energy can create additional heat - both external and internal (watch yourself - do you like to watch others - who is better at balance on your hands). “To reduce your own competitiveness a little, sometimes have a more passive practice,” advises Melina Mesa, a California-certified Yoga and Ayurveda instructor. Below are her tips for pacifying pitta with asanas, pranayama, and meditation.
BreatheSitali Pranayama, or cooling breath, reduces heat by moisturizing the air before it enters your lungs and sending cool air into the body. Ayurveda is believed to have a cooling effect on the central nervous system. Practice it every day, sitting in a comfortable position, at the beginning or at the end of the lesson, or as a separate practice.
How to do: roll your tongue into a tube. Inhale slowly through it, feeling a cool mouth. Return the tongue to a neutral position and close your mouth, exhaling slowly through your nose. Pause for a few seconds, and then repeat, continuing up to 5 minutes. If you can’t turn your tongue into a tube for Sitali, just put the tip of the tongue between your teeth and draw air through your mouth - you will get Sitkari pranayama.
SitIn sitting poses you are closer to the ground, which, according to Ayurveda, also cools. Melina's favorite cooling pose is the Butterfly (or Baddha Konasan) pose.
How to do: sit with your feet together (if your knees are torn off the floor, fold the covers and sit on it). Grab your feet, close your eyes, lean forward and lower your head to the floor or to the bolster. Breathe deeply and stretch your fingers forward on the floor. Stay in the pose for 1-3 minutes.
Meditate“In the Buddhist tradition, meditation of love and kindness increases feelings of warmth and kindness towards yourself and others. This type of meditation is especially useful in the summer - to resist the anger and dissatisfaction caused by the pitta dosha,” says Melina. Positive emotions, such as joy and gratitude, increase in those people who engage in such meditation an hour a week, according to a study published in the journal Psychoneuroendocrinology. Moreover, it also reduces stress and inflammation, which in some cases can lead to depression, cardiovascular disease, and cancer, according to meditation researcher Charles Reason, a professor of psychiatry at Arizona State University.
How to do: sit comfortably, directing the phrases below, first to yourself, then to someone else - for example, to someone with whom you have a difficult relationship, or to your loved one who has a difficult period in his life. And for the third time, direct your compassion to the whole world.
May I be healthy
May I live in peace
May I be happy.