Yoga and Pranayama for Pitta Balance
Best Yoga Asanas for Pitta Dosha Balance
1. Moon Salutations (Chandra Namaskar) 🌙
- Unlike the fiery Surya Namaskar (Sun Salutation), Chandra Namaskar has a cooling, grounding effect.
- It harmonizes the lunar energy, reducing Pitta’s heat and promoting emotional balance.
How to Incorporate:
✅ Practice 6-8 rounds in the evening to counteract heat buildup.
✅ Perform slow, mindful movements with deep breathing.
✅ Perform slow, mindful movements with deep breathing.
Charaka Reference:
“Ati vyayamat pittam” (Charaka Samhita, Sutrasthana 17.117) – Meaning, excessive physical activity increases Pitta, so one should focus on gentle, cooling practices.
2. Bhujangasana (Cobra Pose) 🐍
- Stretches the abdominal region, improving digestion and cooling internal heat.
- Stimulates the Manipura Chakra (Solar Plexus), balancing fire energy.
How to Incorporate:
✅ Hold for 30 seconds, taking deep breaths.
✅ Perform in the morning after gentle stretching.
✅ Hold for 30 seconds, taking deep breaths.
✅ Perform in the morning after gentle stretching.
3. Viparita Karani (Legs-Up-the-Wall Pose) 🔄
- Reverses the effect of gravity, calming the nervous system and reducing stress.
- Alleviates acid reflux, headaches, and mental agitation, common signs of Pitta imbalance.
How to Incorporate:
✅ Hold for 5-10 minutes in the evening.
✅ Practice after meals for better digestion.
✅ Hold for 5-10 minutes in the evening.
✅ Practice after meals for better digestion.
4. Baddha Konasana (Butterfly Pose) 🦋
- Opens the hips and groin, releasing pent-up emotional tension.
- Cools the digestive fire and stimulates the reproductive organs.
How to Incorporate:
✅ Hold for 1-2 minutes, gently flapping the knees.
✅ Combine with deep exhalation for a cooling effect.
✅ Hold for 1-2 minutes, gently flapping the knees.
✅ Combine with deep exhalation for a cooling effect.
5. Shavasana (Corpse Pose) 💤
- A must-do for Pitta types as it deeply relaxes the nervous system.
- Reduces mental overactivity, anger, and restlessness.
How to Incorporate:
✅ Practice after every yoga session.
✅ Stay in the pose for 5-10 minutes, focusing on cooling breaths.
✅ Practice after every yoga session.
✅ Stay in the pose for 5-10 minutes, focusing on cooling breaths.
Pranayama for Pitta Dosha Balance
1. Sheetali Pranayama (Cooling Breath) ❄️
- Directly pacifies Pitta by cooling the body and mind.
- Helps with acid reflux, ulcers, and high body temperature.
- How to Practice:
- 1️⃣ Sit comfortably and roll your tongue into a tube.
- 2️⃣ Inhale deeply through the curled tongue.
- 3️⃣ Exhale slowly through the nose.
- 4️⃣ Repeat 10-15 times.
- How to Practice:
Best Time: Morning or after meals for a soothing effect.
Charaka Reference:
“Shita jala sevanam pittashamanam” (Charaka Samhita, Sutrasthana 12.10) – Meaning, cooling substances (like cold breath) reduce Pitta.
Charaka Reference:
“Shita jala sevanam pittashamanam” (Charaka Samhita, Sutrasthana 12.10) – Meaning, cooling substances (like cold breath) reduce Pitta.
2. Sheetkari Pranayama (Hissing Breath) 🐍
- Balances internal heat and calms excess emotions like anger and frustration.
- Helps in detoxifying the body.
- How to Practice:
- 1️⃣ Clench your teeth and slightly open your lips.
- 2️⃣ Inhale deeply through the teeth, producing a hissing sound.
- 3️⃣ Exhale slowly through the nose.
- 4️⃣ Repeat 10-12 times.
- How to Practice:
3. Nadi Shodhana (Alternate Nostril Breathing) 🌿
- Balances both hemispheres of the brain, reducing stress and inflammation.
- Harmonizes the Ida (moon) and Pingala (sun) nadis, pacifying excess Pitta.
- How to Practice:
- 1️⃣ Use your thumb to close the right nostril.
- 2️⃣ Inhale through the left nostril (cooling breath).
- 3️⃣ Close the left nostril and exhale through the right.
- 4️⃣ Repeat on the other side.
- 5️⃣ Perform for 5-10 minutes.
- How to Practice:
Best Time: Before meditation or bedtime for a cooling effect.
How to Incorporate Yoga & Pranayama in Daily Life
Morning Routine (6:00 – 7:30 AM)
✅ Start with 5-10 minutes of Pranayama (Sheetali, Nadi Shodhana).
✅ Perform gentle yoga poses (Cobra, Butterfly, Moon Salutations).
✅ End with Shavasana for 5 minutes.
Mid-Day Break (12:00 – 2:00 PM)
✅ Do Viparita Karani (Legs-Up-the-Wall) to counteract heat buildup.
✅ Drink coconut water or fennel tea for cooling digestion.
Evening Routine (6:00 – 8:00 PM)
✅ Light yoga practice (Butterfly Pose, Shavasana).
✅ 10 minutes of Sheetali Pranayama before dinner.
Bedtime Routine (9:00 – 10:00 PM)
✅ Gentle Nadi Shodhana Pranayama before sleep.
✅ Avoid screen time, focus on calming breathwork.
✅ Start with 5-10 minutes of Pranayama (Sheetali, Nadi Shodhana).
✅ Perform gentle yoga poses (Cobra, Butterfly, Moon Salutations).
✅ End with Shavasana for 5 minutes.
Mid-Day Break (12:00 – 2:00 PM)
✅ Do Viparita Karani (Legs-Up-the-Wall) to counteract heat buildup.
✅ Drink coconut water or fennel tea for cooling digestion.
Evening Routine (6:00 – 8:00 PM)
✅ Light yoga practice (Butterfly Pose, Shavasana).
✅ 10 minutes of Sheetali Pranayama before dinner.
Bedtime Routine (9:00 – 10:00 PM)
✅ Gentle Nadi Shodhana Pranayama before sleep.
✅ Avoid screen time, focus on calming breathwork.
