Stepping into Summer 2025

Jun 8

An Ayurvedic & Yogic Guide to Staying Cool and Connected

The transition from the vibrant energy of spring to the fiery intensity of summer can be a delightful dance, but it also requires mindful adjustments to stay balanced and cool. This year, let's embrace the summer heat with the wisdom of Shaka Vansiya Ayurveda (SVA), the grounding practices of Yoga, and a deep connection to the natural world.

The Summer Solstice in the Northern Hemisphere in 2025 will occur on Friday, June 20th, at 10:42 PM EDT (or Saturday, June 21st, at 2:42 UTC). It marks the longest day of the year and the official astronomical start of summer.

From an Ayurvedic perspective, summer is primarily associated with the Pitta dosha, characterized by the elements of fire and water. This means increased heat, intensity, and sharpness. To maintain balance during this fiery season, the goal is to incorporate cooling, calming, and grounding practices.

Ayurvedic Ways to Celebrate the Summer Solstice:

1. Embrace Cooling Foods and Drinks:

Focus on sweet, bitter, and astringent tastes: Think fresh fruits like watermelon, berries, grapes, and figs; leafy greens, cucumbers, zucchini, and asparagus.

Limit pungent, sour, and salty foods: Reduce spicy, fried, and fermented foods, as they can aggravate Pitta.

Stay hydrated with cooling beverages: Sip on room temperature water, coconut water, rose-infused water, or herbal teas like mint, fennel, and coriander. Avoid iced drinks as they can dampen digestive fire (Agni).

Consider Kitchari: A simple, cooling, and easily digestible dish made from mung beans and rice.

2. Mindful Movement and Activity:

Sun Salutations (Surya Namaskar): While honoring the sun, practice them with a gentle and mindful approach, especially in the cooler hours of the morning (sunrise). 108 sun salutations are traditional for the solstice, but adjust to your comfort level.

Cooling Yoga Practices: Opt for slower, more fluid styles like Gentle Hatha, Yin or Restorative Yoga. Focus on poses that open the chest and hips, and practice cooling pranayama (breathing techniques) like Sitali or Kaki (inhaling through a curled tongue or pursed lips).

Avoid intense exercise during peak heat: Schedule workouts for early mornings or evenings to prevent overheating.

3. Calming Self-Care Rituals:

Abhyanga (Self-Massage) with cooling oils: Use sunflower, coconut, sesame or Pitta-balancing oils to soothe the skin and calm the nervous system.

Rose water mist: Spritz your face and body with rose water throughout the day for a refreshing and cooling effect.

Connect with nature: Spend time outdoors in shaded areas, walk barefoot on cool grass, or swim in natural bodies of water to ground and cool your system.

Meditation and Reflection: Take time for introspection, setting intentions for the season, and releasing what no longer serves you.

Aromatherapy: Use essential oils like lavender, sandalwood, and jasmine for their cooling and calming properties in diffusers or baths.

4. Honor the Sun (Mindfully):

Sunrise and Sunset: Witnessing the sunrise and sunset can be a powerful way to connect with the solar energy of the solstice.

Fire Ritual (Optional): If you choose to have a bonfire or candlelight, do so with intention, reflecting on transformation and releasing old patterns.

By incorporating these Ayurvedic principles, you can celebrate the summer solstice in a way that aligns with nature's rhythms and supports your well-being during the fiery Pitta season.

Yoga for Summer: Cooling the Body and Mind

Yoga offers powerful tools to navigate the summer heat.

Cooling Pranayama:

Kaki Pranayama (Crow's Beak Breath): Sit comfortably. Purse your lips as if you're going to whistle. Inhale deeply through the pursed lips, drawing the air in with a hissing sound. Close your mouth and exhale slowly through your nostrils. Repeat 5-10 rounds. This breath cools the body and calms the mind.

*Consult your doctor if you suffer from eye issues before performing this Pranayama.

Find Your Summer Chill: Cooling Down with Yin Yoga

Summer's heat can sometimes feel overwhelming, but your yoga mat offers a simple sanctuary for finding coolness and calm. Consider Viparita Karani (Legs-Up-the-Wall Pose) or Salamba Matsyasana (Supported Restorative Fish Pose) with a bolster along your spine as wonderfully cooling Yin choices for these warmer months.

For Legs-Up-the-Wall, simply scoot your hips close to a wall while lying on your back and extend your legs straight up against it. Support your lower back with a small cushion if needed. This gentle inversion helps to reverse the flow, drawing heat and stagnant energy away from your head and feet. It soothes the nervous system, eases tired legs, and encourages lymphatic drainage.

Modifications include bending your knees if hamstrings are tight or moving slightly away from the wall for less intensity. This pose particularly supports the Bladder and Kidney meridians along the back of the body, promoting a sense of deep rest and rejuvenation.

Alternatively, create a cooling haven with Supported Restorative Fish Pose. Place a bolster lengthwise along your mat and gently lie back over it, allowing your spine to be fully supported. Allow your arms to rest at your sides and legs to rest extended with knees and feet relaxed.

This expansive pose opens chest, releasing stored tension and allowing energy to flow freely. The gentle backbend created by the bolster can feel incredibly refreshing, especially on a hot day. This pose influences the Spleen, Liver, and Kidney meridians that run through the inner legs and torso, fostering emotional balance and a sense of ease.

Both of these passive postures invite a deep sense of letting go, helping you stay cool and collected throughout the summer season.

Honoring the Sun: A Summer Solstice Outdoor Yoga Practice

The summer solstice marks the longest day of the year, a potent time to celebrate the sun's abundance and energy. Embrace the outdoors for a simple Yoga practice that honors this transition.

Ayurvedic Perspective: According to SVA, the solstice amplifies Pitta energy. Our practice should aim to acknowledge the sun's power while promoting grounding and cooling.

Outdoor Flow: Find a peaceful spot in nature and give this 6 step Gentle Yoga sequence a try!

1.Sun Salutations (Surya Namaskar - gentle variations): Begin with a few rounds of Sun Salutations, moving with your breath to warm the body gently. Consider modifications like fewer repetitions or holding poses longer if the heat feels intense.

2.Standing Poses (Tadasana, Virabhadrasana II - Warrior II): Ground yourself with standing poses, feeling your connection to the earth. Warrior II, with its expansive chest, can help release any stagnant heat.

3.Gentle Backbends (Bhujangasana option wide wide arms - Cobra/Seal, Setu Bandhasana - Bridge, Seal): Open the heart and release tension in the spine.

4.Cooling Forward Fold (Uttanasana with wide legs): Gently release heat and calm the mind.

5. Going Inwards with Child’s Pose (Balasana): Invites you to rest in your inner knowing.

6.Savasana (Corpse Pose): Lie down on the earth, allowing the ground to cool and support you. Connect with the sounds and sensations of nature.

Nature as Our Canvas: Biophilic Art 🌳🖌️

Summer offers a bounty of natural materials. Here's a mindful art activity that fosters our connection with nature (biophilia) while embracing the ephemeral nature of existence.

Gathering: Take a walk in your surroundings and collect natural items like leaves, petals, small twigs, stones, and grasses.

Creating: Find a natural surface (the ground, a large leaf, a rock) and arrange your collected items into a beautiful design or pattern. Allow your creativity to flow without attachment to the outcome.

Returning: Once you feel complete, take a moment to appreciate your creation. Then, gently dismantle it, returning the natural elements to where you found them.

This act mirrors the creation and dissolution of mandalas, reminding us of the impermanence of all things and fostering a sense of respect for the natural cycle.

Special Event!!!

🎶🌻Embrace Equibalance🐎✨ Finding Coolness in Nature and Connection

Looking for a deeper immersion into nature's cooling embrace?

Consider attending the "Experience Equibalance" event at Ev’ry Last Scent Farm. This unique experience offers a beautiful blend of time spent with horses, calming guided activities, sound healing with gentle breathwork and guided meditation and the tranquility of nature.

It's an opportunity to explore ways to stay grounded and find inner coolness even in potentially hot situations, all while fostering a deeper connection with the natural world and these magnificent creatures.

Saturday 6/28/25 9:30am - 4pm

Ev’ry Last Scent Farm Whitehall, MD

Event Link: https://www.luminouspathyoga.com/events/experience-equibalance

Cultivating Gratitude: A Summer Journal

Summer's abundance invites a spirit of gratitude. Consider starting a summer gratitude journal with these prompts:

What are three things in nature that brought you joy today?
Describe a moment of cool relief you experienced (a breeze, a cool drink, shade). What made it so pleasant?
Who shared their light and warmth with you today? How did it make you feel?
What flavors and scents of summer are you grateful for?
Reflect on a simple pleasure you experienced outdoors today.

By weaving together the wisdom of Ayurveda, the practices of yoga, and a conscious connection with nature, we can navigate the summer months with grace, coolness, and a deep sense of well-being. Embrace the season's vibrancy while honoring the need for balance and inner calm.

Ayurvedic Harmony: Spices & Recipes for Summer Doshas

As we move from Kapha's lingering coolness and moisture into Pitta's increasing heat, our spice cabinets and kitchens become our allies, helping to support our dosha(s) through the seasonal shift.

Tri-Doshic Balancing Yellow Dal Summer Recipe with Spice Blend for each Dosha (Summer-Specific)

This recipe calls for yellow moong dal, which is light, easy to digest, and tri-doshic (balancing for all doshas), making it an excellent choice for summer.

General Tips for Summer Dal:

Lighter Consistency: Aim for a slightly thinner consistency to be more hydrating.
Reduced Oil/Ghee: Use minimal amounts of oil or ghee.
Cooling Herbs & Spices: Emphasize ingredients like cilantro, mint, fennel, and cumin.
Hydrating Additions (Optional): Consider adding finely diced summer squash (zucchini) or leafy greens that cook quickly.

Kitchari Serves 4-6

Ingredients

Yellow Mung Dal or lentils
Basmati Rice
2 cups water
2-3 carrots (sliced)
1 yellow squash (skinned, seeds removed & sliced)
3-4 large leaves of kale or chard or collards (chopped)
2 thin slices of ginger chopped fine
Soma salt to taste
2 slices of fresh turmeric chopped fine or a ½ tsp. Tumeric Powder
2 tsp. Dosha spice mix
Lime and ghee/olive oil to taste
Optional: fresh cilantro or flat leaf parsley, dates, or vegetables that you like

Directions:

Put all ingredients except the ghee and lime into a rice cooker. Press the start button and let cook. Cook on the stovetop if you want kitchari to be moister. Garnish as suggested or add preferred and enjoy in good health!

1. Vata-Balancing

Optional: 1/2 cup finely diced zucchini or yellow squash (add during cooking)

Vata-Specific Summer Spice Mixture (for tempering):

1 teaspoon cumin seeds
1/2 teaspoon fennel seeds
1/4 teaspoon black mustard seeds
2-3 curry leaves (fresh or dried)

Instructions:

Prepare the Tempering (Tadka): In a small pan, heat ghee or olive oil over medium heat. Add the Vata-specific summer spice mixture. Sauté for about 30 seconds until fragrant.

2. Pitta-Balancing

Optional: 1/4 cup chopped fresh dill or a few strands of saffron (soaked in 1 tbsp warm water).

Pitta-Specific Summer Spice Mixture (for tempering):

1 teaspoon cumin seeds
1/2 teaspoon coriander powder
1/2 teaspoon fennel seeds, crushed lightly
Pinch of cardamom powder (very subtle, cooling)

Instructions:

Prepare the Tempering (Tadka): In a small pan, heat coconut oil or light ghee over medium-low heat. Add the Pitta-specific summer spice mixture. Sauté very gently for about 30 seconds, ensuring spices don't burn.

3. Kapha-Balancing

Optional: 1/4 cup finely chopped radish or small amount of grated carrot (added during cooking)

Kapha-Specific Summer Spice Mixture (for tempering):

1 teaspoon black mustard seeds
1/2 teaspoon dried ginger powder
1/4 teaspoon freshly ground black pepper
Pinch of red chili flakes (optional, for stimulating fire)