Feeling the heat? Try these great tips from BWY Tutor and Ayurveda expert, Emma Turnbull

As summer arrives in full force, we welcome longer days, brighter skies and the joyful energy of the sun. Yet, in Ayurveda, summer is considered the season of Pitta dosha, ruled by the fire and water elements. While this season is naturally vibrant and expansive, the heat can easily tip us into imbalance, leading to irritability, overheating, skin issues, digestive discomfort and fatigue.

To stay grounded and well during the summer months, we turn to the wisdom of Ayurveda and Yoga to cultivate coolness, calm and inner clarity.

Understanding Pitta season

Pitta governs digestion, metabolism and transformation in the body and mind. When Pitta is in balance, we feel focused, driven and full of vitality. However, too much heat — both externally and internally — can cause excess Pitta to accumulate, resulting in inflammation, frustration and burnout.

Ayurvedic tips for summer balance

Daily Routine (Dinacharya)

• Wake early, around 5.30 to 6am, when the air is still cool and refreshing.
• Splash your face and eyes with cool water upon waking, followed by gentle self-massage with cooling oils like coconut or sunflower.
• Avoid the midday sun. Instead, plan your activities for early morning or evening when temperatures are lower.
• Take a short walk under the moonlight or spend time in nature to cool and soothe the senses.

Cooling Summer Diet

• Embrace sweet, bitter, and astringent tastes. Favour cooling foods such as cucumber, melon, coconut water, mint, coriander and leafy greens.
• Enjoy fresh fruits like watermelon, pomegranate, pears and berries.
• Avoid spicy, oily, fried and fermented foods that can aggravate Pitta.
• Drink plenty of room temperature or slightly cool water infused with herbs like mint, rose, or fennel.
• Herbal teas such as hibiscus, chamomile and liquorice are wonderful for cooling and calming the system.

Yoga practices for summer

• Practice gentle, grounding yoga with a focus on calming poses that open the heart and hips.
• Favour cooling asanas such as:
  • Forward folds (Paschimottanasana, Uttanasana)
  • Twists (Marichyasana, Supine twist)
  • Gentle backbends (Bridge Pose, Cobra)
  • Restorative poses (Supta Baddha Konasana, Legs-up-the-wall)
• Avoid vigorous, heat-building sequences in the hottest part of the day. Practice in the early morning or evening instead.

Cooling Pranayama Techniques

• Sheetali (Cooling Breath): Inhale through a curled tongue or pursed lips, exhale through the nose to draw coolness into the system.
• Sheetkari (Hissing Breath): Similar to Sheetali but with the tongue placed behind closed teeth.
• Chandra Bhedana (Left Nostril Breathing): Inhale through the left nostril only to activate the lunar, cooling energy.

Marma points for summer support

• Talahridaya (centre of the palm): Gently press or massage to release heat from the body.
• Sthapani (between the eyebrows): A calming point to ease mental tension and irritability.
• Nabhi (navel centre): Supports digestion and balances Pitta in the digestive tract.

By incorporating these Ayurvedic and yogic practices into your daily rhythm, you can stay cool, connected and emotionally balanced throughout the summer season.

Join Emma Turnbull for a masterclass on Ayurveda and Yoga for Summer on Saturday 19 July in Boreham, Essex. Book your spot here.

Or visit her studio in Mayland, Essex @yogawiseuk