The heat across most parts of India is at an all-time high this summer. The meteorological department revealed that Mumbai recorded the third-highest daily maximum temperature ever, above 37 degrees, after 39 degrees Celsius, recorded in April 2014, followed by 38.9 degrees Celsius in April last year, respectively. Such uncommonly hot weather causes giddiness, sun strokes, dehydration and major fatigue among most people. While increasing one’s intake of water and other hydration-boosting foods is a precautionary measure, there’s more you can do to balance the ‘thermal regulation’ of your body and ensure your body feels cool, at least from within to keep health adversities at bay. And, ICYMI, yoga can turn out to be fruitful. We speak to two renowned yoga experts who let us in on how exactly yoga can help you keep cool during the scorching heat.
Thermal regulation, also known as thermoregulation, “is a mechanism by which mammals maintain body temperature with tightly controlled self-regulation independent of external temperatures,” explains the National Library of Medicine (NLM). “Temperature regulation is a type of homeostasis (any self-regulating process through which humans maintain stability while getting adjusted to the surrounding conditions in order to survive) and a means of preserving a stable internal temperature.”
Simplifying the concept, Sarvesh Shashi, founder and CEO, SARVA, says “Thermal regulation is required for the body to perform its everyday tasks without the body suffering the consequences of high or low temperatures.” The NLM report also mentions that when the body’s ability to thermoregulate becomes disrupted, it can result in overheating (hyperthermia) or being too cool (hypothermia). Either state can have damaging effects on the various systems in the body, which is why for the body to auto-start the thermal regulation function is critical, particularly in cases of temperature fluctuations.
“Yoga can be very beneficial to cope with the heat in the summers, because of the cooling Pranayama techniques that one can practise,” mentions Anshuka Parwani, celebrity yoga, holistic wellness expert and founder of Anshuka Yoga. “It also makes you extremely aware of what your body is doing and feeling at that point, which can help you identify what it needs then,” she further explains. According to Parwani, certain asanas can generate less heat in the body and cool it down as well. “Sheetali and Sheetkari Pranayama, for instance, involve inhaling through the mouth, making a hissing sound, which, in turn, helps to lower the body temperature.”
“SUMMERS TYPICALLY TEND TO REDUCE THE DIGESTION ABILITIES OF THE BODY; PRACTISING YOGA CAN ALSO AID IN MAINTAINING A HEALTHY METABOLISM, BESIDES SUPPORTING THERMOREGULATION”Sarvesh Shashi
Talking about how yoga is associated with thermal regulation, Shashi explains that asanas open the pores of the skin which, in turn, allows for a gaseous exchange between body cells and the environment. “Certain asanas help to remove the toxins from the body by removing the sweat through these open pores. Therefore, sweat evaporates and doesn’t allow the body to overheat. And by improving the parasympathetic nervous system, Pranayama also cools the body down mentally and physically.” Shashi goes on to explain, “Summers typically tend to reduce the digestion abilities of the body; practising yoga can also aid in maintaining a healthy metabolism, besides supporting thermoregulation.”
Additionally, Parwani highlights the fact that intense heat generation isn’t a part of yoga’s fundamentals, to begin with. “The way yoga practices are designed is not super heat-generating; we choose cooling Pranayama and flows—nothing too excessive, exhaustive and strenuous. Your breathwork is key here.”
Parwani recommends opting for Sheetkari Pranayama. Walking us through the steps, she says, “Start by sitting in a comfortable position with your palms on your knees; roll your tongue upwards, so the lower part of your tongue touches your upper palette; open your lips and begin inhaling while making the ‘see-see’ sound (you basically need to press your teeth against one another and inhale deeply); after inhaling close your lips and breathe out through your nose. Repeat this 8-10 times,” explains Parwani.
“Other asanas like Balasana (child’s pose), Shavasana (corpse pose), Viparita Karani and some restorative asanas really help to calm the nervous system, and, in turn, cool you down and relieve fatigue. Restorative yoga really helps to restore your energy levels.” Shashi suggests performing inversions like Viparita Karani, Sarvangasana, Halasana and Shirsasana which help beat the heat. “Pranayamas like Chandrabhedhana, Anulom-vilom and Bhramari are beneficial when performed even for just a few minutes every day,” he recommends. “Drink enough water during the day and maintain consistency in the Pranayama practice, especially the cooling practice,” concludes Shashi.