Summer is here in all its glory, and where I live, we’re not likely to see temperatures below 90 degrees Fahrenheit anytime soon. This of course gives me yet another excuse to avoid physical exertion, including my yoga practice. Sound familiar? Thankfully, the yogic sages also contended with sweltering days, and their wisdom has gifted us with a number of yogic cooling practices.
As is always true, the fastest way to change how I’m feeling is to work with my breath. Pranayama gives me both an entrance to meditation and a way to work with my body. Sitali and Sitkari breathing are designed to cool us off. In Ayurvedic philosophy, they help us resolve excess pitta, one of the three building blocks of the world. During high summer, using one or both of these techniques is a great way to start or finish a daily practice.
Sitali breath involves rolling the tongue into a long tube and inhaling through the mouth. At the top of the breath, unroll the tongue and close your mouth; then exhale through the nose for the same amount of time as you inhaled. The moisture in the mouth helps to cool down the air moving into the body.
If for some reason you can’t (or don’t like to) roll your tongue, you can try Sitkari breath instead. Here, you’ll open the mouth for the inhale but close the teeth. Breathe in. At the top of the inhale, close the mouth and breathe out, keeping the inhale and exhale even in length. Again, that’s all there’s to it – except, of course, for the turning inward and mindfully focusing on the simple action.
In Ayurvedic practice, the human body is part and parcel of the environment, and there are hot people and emotions as well as weather. This means that cooling breath is helpful for periods of emotional heat! If you’re finding yourself amidst a meltdown, feel burnt out from the day’s tasks, or can’t seem to shake off your frustration, see if you can just stop whatever it is you’re doing. Find yourself some privacy and try using one of these techniques for a short meditation. (You might also try standing one leg – your brain focuses on one thing at a time, and keeping your balance will help you to lose or modify the fiery emotion.)
Ayurvedic practitioners often recommend these breathing techniques as complementary medicine for those with high blood pressure, but advise caution for asthmatics and those with chest congestion. Also, these practices are contra-indicated during cold, wet weather. It’s easier to practice these on an empty stomach, three to four times daily in addition to using as part of a meditation or asana session.
Have you tried either of these techniques? Which one do you prefer? As always, let me know your thoughts and comments!
Yoga Cielo Stellato 