As the temperatures rise and the days stretch longer, your body starts to shift in subtle but powerful ways. You may notice an increase in heat, restlessness, irritability, or even inflammation—both physically and mentally. That’s not a coincidence. According to classical Ayurveda, particularly the Charaka Samhita, summer is dominated by the Pitta dosha, the bio-element made up of fire and water. This fiery force governs digestion, metabolism, transformation, and intensity—and during summer, it can become easily aggravated if not carefully managed.
In the yogic and Ayurvedic tradition, each season brings specific qualities that can either support or disrupt your balance. When you align your yoga practice, breathwork, lifestyle, and diet with these natural rhythms, you not only feel better—you function better. In this article, you’ll learn how to adjust your yoga routine and daily habits during the summer months according to your Ayurvedic constitution (Vata, Pitta, or Kapha) using guidance from the ancient texts and the principles of Dinacharya (daily routine) and Ritucharya (seasonal routine).
Let’s explore how to approach summer with more balance, awareness, and grace.
Understanding Summer in the Ayurvedic Context
In the Charaka Samhita, one of the foundational Ayurvedic texts, summer is described as Grishma Ritu—a time when the sun is at its strongest. The text explains that the intense heat of summer drains strength (Bala), reduces digestive fire (Agni), and aggravates Pitta. The body becomes dry, dehydrated, and weakened, and therefore, it requires cooling, calming, and nurturing practices to stay balanced.
Interestingly, even though Pitta governs digestion, your digestive power can weaken in summer due to excess heat, making it harder for the body to handle spicy, oily, or heavy food. The environment’s heat combines with your internal fire, creating a condition called Pitta Vriddhi (Pitta increase).
You may experience signs like:
- Acid reflux or heartburn
- Skin rashes or acne
- Loose stools
- Anger, irritability, or impatience
- Burning sensations in the body
So how do you support your body and mind during this time?
The answer lies in slow, steady, cooling yoga, proper breathwork, and seasonal foods that calm heat and replenish moisture without aggravating the doshas.
Yoga Asana for Summer
Your summer asana practice should reflect the qualities that balance Pitta: cooling, slow-paced, grounding, and non-competitive. This is not the season to push through hot power yoga or long, aggressive sequences. Instead, focus on a fluid, meditative pace.
One helpful concept in Ayurveda is to use like increases like and opposites balance. Since summer is hot, intense, and sharp, you want your yoga to be cooling, calming, and fluid.
For example, you’ll want to include:
- Gentle backbends like Bhujangasana (Cobra Pose), Setu Bandhasana (Bridge Pose), and Ustrasana (Camel Pose). These open the chest and lungs, promoting moisture (Kapha) and cooling energy.
- Forward folds like Paschimottanasana and Janu Sirsasana to ground Vata and calm mental overactivity.
- Twists, but done gently and not in a heated flow—Ardha Matsyendrasana or a reclined twist can work well.
- Standing poses like Trikonasana or Virabhadrasana II, held with ease and not strain, to stretch the body and improve circulation without overexerting.
Try to practice in the early morning or after sunset, avoiding mid-day sessions when the sun is strongest. Rest in Shavasana longer than usual to absorb the cooling effects and reduce internal heat.
Why Backbends Help: A Yogic and Ayurvedic View
Backbends are particularly supportive in summer because they stimulate Kapha, which has cool, moist, and stabilizing qualities. When done gently, they counterbalance Pitta’s dryness and heat. They also open the lungs and chest area, which in Ayurveda is the seat of Prana Vayu—the upward-moving energy responsible for cooling and clarity.
Backbends are also followed naturally by Vata elements: gentle winds, movements, and moisture. Since Vata is associated with air and ether, its cool, dry quality can support the post-backbend phase if you remain grounded. Avoid fast flows that agitate Vata and instead stay rooted, stable, and still between postures.
Pranayama for Cooling and Balance
Breathwork is one of the fastest ways to regulate your internal temperature and emotional state. During the summer season, focus on cooling pranayama techniques that lower internal heat and soothe the nervous system.
Practice the following regularly:
- Shitali Pranayama: Roll your tongue into a tube (or keep lips in an “O” shape if you can’t roll your tongue) and inhale through the mouth. Close the mouth and exhale through the nose. This cools both body and mind.
- Shitkari Pranayama: Inhale through clenched teeth or the sides of your tongue, then exhale through the nose. This is especially helpful for excessive thirst or heat rashes.
- Chandra Bhedana Pranayama: Inhale only through the left nostril (the cooling lunar side), and exhale through the right. This technique balances the nervous system and is ideal during midday heat or emotional tension.
Avoid heating pranayamas like Bhastrika or Kapalabhati in summer unless specifically prescribed for your constitution and done under guidance.
Diet and Lifestyle: Eating and Living Seasonally
According to the Charaka Samhita, the summer diet should emphasize sweet (madhura), bitter (tikta), and astringent (kashaya) tastes. You should avoid sour, salty, pungent, and spicy foods, as they increase Pitta and may lead to dehydration, inflammation, and imbalance.
Here’s how to adapt your diet based on your body type:
For Pitta Constitution
Since Pitta is already high in summer, avoid sour fruits, chili, garlic, fermented foods, onions, and alcohol. Favor cooling foods like:
- Cucumber, zucchini, asparagus, and leafy greens
- Fresh coconut water, mint, coriander, and rose water
- Grains like rice, barley, and oats
- Dairy in moderation (ghee, milk, and fresh yogurt are fine)
- Sweet fruits like melons, pears, and ripe mangoes
For Vata Constitution
Vata types may need a little more oil and grounding food even in summer. Include:
- Cooked vegetables with ghee or sesame oil
- Warm but moist grains like basmati rice and quinoa
- Herbal teas with fennel, licorice, or cardamom
- Avoid raw salads and dry snacks in excess
- Sweet, ripe fruit is supportive but not iced
For Kapha Constitution
Kapha types usually do well in summer as the heat helps reduce their natural heaviness. Still, they should avoid dairy, fried foods, and excess sweets. Focus on:
- Light, bitter vegetables like kale, spinach, and mustard greens
- Pungent herbs like ginger and turmeric in small amounts
- Grains like millet and buckwheat
- Beans and legumes, but avoid creamy curries
Keep meals simple, hydrating, and not too large, especially in the evening. You’ll also want to stay physically active but not in a way that overheats your system. Evening walks, swimming, and yoga practiced with awareness help keep energy flowing without depleting reserves.
Stay Cool, Balanced, and Energized
In Ayurveda, seasonal alignment is the key to long-term wellness. You don’t need to overhaul your entire routine—just make small, steady adjustments that reflect the energy of the season. In summer, that means embracing coolness over heat, moisture over dryness, and stillness over overstimulation.
Let your yoga mat become a space to restore, not exhaust. Choose breathwork that soothes rather than stimulates. Eat foods that calm the fire within you, not fan it. And most importantly, listen to what your body is asking for.
By aligning your yoga practice with summer’s natural rhythms and honoring your constitution, you’ll find not just relief from the heat, but a deep sense of clarity, calm, and sustained energy all season long.