The blazing sun is up in all its glory. It surprises me to think how much we let external climate and internal fire dictate our moods, only to feel marginally better as we gorge on those delicious mangoes, which in turn creates heat in the body and there we go firing at the next person who walks through our door! There is no end to this madness unless we learn to observe how our body reacts to heat and some secret tips to cooling it down. 

Every human mind has been conditioned to react to things in a certain way.  Yoga means to ‘wipe the slate clean’, to look at everything anew by bringing together the mind, body and breath. The practice of yoga brings to us ancient wealth in terms of manipulating the subtle energy channels, which take constant practice of about 22-25 days to fall into a habit. The human body has duality of energy — the cooling, calming feminine energy on the one hand, and the hot, fiery masculine energy on the other. In summer, we can balance the fiery charge by reducing the temperature of the body through the following asanas, pranayamas and edible treats. 

1. Baddhakonasana, or the bound-angle pose (butterfly)

Sit comfortably on the floor. Bring the soles of the feet together as you lock your fingers around your toes, drawing the heels close to the hips. Start flapping your knees down towards the floor as you lengthen the spine towards the sky. Breathe normally. Slowly bend the upper body, bringing the nose down towards the toes.
Benefits: Targets the hip flexors, strengthens the lower back and creates elasticity in the spine. It also prepares the inner ligaments of the knee in becoming supple.

This asana assists in curing disorders related to the prostrate, bladder, ovaries and kidneys. If any of these organs do not function properly, there can be immense toxin production in the body. Baddhakonasana creates a sense of lightness in the body as toxins are eliminated.

2. Rajkapotasana, or the Pigeon

Sit comfortably; bend the left knee, extend the right leg away from the body. Turn the chest towards the left knee which is bent as it opens out the hips. Make a gentle effort to bend the right leg, pulling the right ankle towards the body with the right hand. This deepens the stretch on the quadriceps of the right leg. If you feel like going into a deeper variation, lift the left hand and drop it behind the head. Lock the right foot in the crook of the right arm and bring both palms together and hold on tight. Only with the assistance of a trained teacher, move into a deeper variation where both hands hold onto the right leg as the spine curves back towards the right foot.

Benefits: This asana targets the intense stretch of the abdomen and chest. It also lengthens the hip flexor and tones the thighs, glutes and groin. The spine gets a full backward stretch. The Pigeon is a very effective hip-opener, relieving one of sciatica pain and/ or any lower back pain or stiffness, releasing stress in the body.

3. Chakrasana (variation)

Lie down flat on the back. Place both arms and feet on the floor at shoulder width. Slowly lift the hips off the floor and allow the spine to curve back like a wheel. Balance the body on both arms and legs firmly fixed on the floor. Once you are comfortable supporting your body weight, lift one leg towards the ceiling and point the toes away from the body in a variation. 

Benefits: Chakrasana strengthens the back and abdominal muscles. It tones the organs in the abdomen, including the digestive, excretory and reproductive organs, and relieves asthma. The pelvic region is strengthened and the blood circulation in the area ensures a harmonious balance of calm and centredness in the body and mind. 

4. Shirshasana or Headstand

Lock your fingers and place the coin-sized portion of the forehead on the floor. Slowly push your body into the hands and push the hips back, gradually lifting the feet off the floor. 

Benefits: Strengthens the neck, spine and core. Reverses the blood flow in the body and removes any blockages of energy. Helps reduction of toxins and increases lightness in the body and leaves it feeling cool and calm.

5. Sheetali Pranayama

Make a tube with your tongue. Suck the air in through the tube and exhale through the nose. Repeat 10 times.

6. Sheetkari Pranayama

Bare your teeth and clench the back jaw. Suck the air in through the teeth and exhale through the nose. Repeat 10 times.
Benefits: Both Sheetali and Sheetkari Pranayama have the effect of providing natural air-conditioning to the body. It calms the sympathetic and parasympathetic nervous systems, the web of complex energy channels in the body, which in turn relaxes the body and mind, reducing the flux of stress hormones generated. It facilitates a healthy functioning of the different glands in the body and there is a production of ‘happy’ hormones that increases immunity and reduces anxiety and depression.

The cool code

1. Keep drinking water and liquids at regular intervals. Stay hydrated. Avoid very cold water, opt for a temperature between cool and lukewarm. Juices and chilled milkshakes can make for an appetising start to the day.
2. Have fresh sweet fruits such as watermelon, musk melon and cucumber, which cools the ‘pittah’ or the fire energy in the belly. Have fruits on an empty stomach. Fresh green veggies which are locally produced (not GMO, canned or processed) must be consumed on a daily basis. 
3. Whole wheat, oats, quinoa and millets are the grains to have. They do not produce excessive heat. Cut down on brown rice as it produces excessive heat. 
4. Pumpkin and sunflower seeds are rich in minerals and can be had as snacks in small quantities. Avoid peanuts and cashews completely.
5. Use cooling spices and herbs like cilantro, basil, mint, cardamom, saffron, cumin and coriander seeds to garnish your drinks, salads and desserts.
6. Reduce your intake of meats, spicy food, canned, processed and genetically modified food, sour foods, and excessive salt and sugar. 
7. Make an easy hydration mix of a  large jug or bottle of water, with half a cucumber (sliced), mint leaves and juice of half a fresh lime thrown in. Keep sipping on this Ph-balanced concoction throughout the day. Stay refreshed! 

Pictures: Anindya Shankar Ray
Location courtesy: Living Free, 5 Leela Roy Sarani (off Ballygunge Phari)