By Dr. Puja Shah
We change our wardrobes at the start of a new season, but what about our habits and routines? The daily schedule that protects your health energizes you, and keeps you feeling and looking good in the winter, for instance, will be very different from the one in the summer.
Ayurvedic wisdom is highly specific in its prescriptions for seasonal routines. While, of course, everyone’s routine will vary depending on their Dosha and circumstances, there are some universal practices that will benefit almost everyone.
What are those practices? Since we’re in the thick of summer, here’s a good baseline for a morning-to-evening summertime routine that focuses on balancing your Pitta, the Dosha most impacted by the current season. Plus, a bonus Sun Salutation exercise that’s particularly good for tomorrow’s Summer Solstice: the longest day of the year.
Morning Routine
- Early Rise: Start your day early, around 5-6 AM. This allows you to enjoy the coolest part of the day, aligning with the natural rhythms and helping maintain a balanced Pitta.
- Hydrate: Kickstart your hydration with a glass of room-temperature or cool water infused with mint or cucumber. This not only flushes out toxins but also keeps you refreshed.
- Meditation and Pranayama: Engage in calming practices like meditation and Pranayama (breathing exercises). Focus on deep, slow breaths and cooling techniques such as Sheetali and Sheetkari to reduce Pitta’s intensity.
- Gentle Exercise: Opt for gentle exercises like walking, swimming, or yoga. Avoid intense workouts during peak heat hours. Instead, embrace yoga poses like Moon Salutations, Forward Folds, and Twists, which are particularly beneficial for cooling and calming.
Daytime Routine
- Clothing: Wear light, breathable fabrics in calming colors like white, blue, and green. Natural fabrics such as cotton and linen are ideal to keep cool.
- Hydration: Drink plenty of water, herbal teas, and coconut water. Avoid caffeinated or alcoholic beverages, as they can increase Pitta.
- Cooling Diet: Adopt a Pitta-balancing diet with cooling foods and herbs. Focus on light, easy-to-digest meals that nourish without overheating the body.
- Avoid Sun Exposure: Minimize exposure to the sun during peak hours (10 AM to 4 PM). Wear a hat, sunscreen, and seek shade whenever possible when going out.
- Midday Rest: Take a short nap during the hottest part of the day. This helps rejuvenate your body and mind, preventing burnout and maintaining energy levels.
Evening Routine
- Cooling Self-Massage: Indulge in self-massage (Abhyanga) with cooling oils like coconut or sunflower oil before your evening shower. This will calm the mind, nourishe the skin, and soothe inflammation.
- Light Dinner: Enjoy a light dinner with easily digestible foods. Aim to finish your meal at least two hours before bedtime to avoid overloading your digestive system.
Relaxation: Engage in relaxing activities like reading, listening to soothing music, or spending time in nature. Avoid stimulating activities that can increase heat and stress. - Cooling Bath: End your day with a lukewarm or cool bath to relax your muscles and calm your mind. Enhance the cooling effect by adding a few drops of lavender or sandalwood essential oil.
- Sleep: Go to bed early, around 10 PM, ensuring adequate rest and rejuvenation. A regular sleep schedule helps keep Pitta in balance and promotes overall well-being.
Bonus Practice: Sun Salutations For The Summer Solstice
On the longest day of the year, the Summer Solstice, the practice of Sun Salutations (Surya Namaskara) takes on special significance. This ancient sequence of yoga poses not only aligns us with the natural rhythm of the sun but also offers profound benefits that resonate deeply during the summer months – including reduced anxiety, improved digestion, radiant skin and stronger hair, toxin elimination, and even a strengthened spine.