Yoga to Prevent Heatstroke in Summers - Ayurvedic Perspective

By Tanmay Bhati -

Cooling Pranayama for Summers


       Heatstroke is a severe condition caused by prolonged exposure to high temperatures, often combined with dehydration. It can impair the body's ability to regulate its internal temperature, potentially leading to -


  • High body temperature (>104°F or 40°C)
  • Confusion or altered mental state
  • Rapid breathing and heart rate
  • Nausea, vomiting, and headache
  • In severe cases, organ failure


How Yoga Helps - A Mind-Body Shield Against Heatstroke

    Certain yogic practices act as internal cooling systems and regulate body temperature, stress, and fluid balance.


1. Cooling Asanas (Postures) -

    These poses help the body relax, increase blood flow, and dissipate heat. -

  • Supta Baddha Konasana (Reclining Bound Angle Pose)
  • Viparita Karani (Legs-Up-The-Wall)
  • Shavasana (Corpse Pose)

    These postures calm the nervous system and slow the heart rate, naturally reducing body heat.


2. Pranayama (Breath Control) for Cooling -

    Pranayama regulates internal energy (prana), and specific types like Sheetali and Sheetkari are scientifically proven to reduce body temperature and stress hormones.


Sheetali Pranayama


Sheetkari Pranayama

Scientific Evidence -

    A study published in the Indian Journal of Physiology and Pharmacology found that Sheetali pranayama reduces core body temperature, lowers blood pressure, and enhances parasympathetic activity (cooling response of the nervous system).


3. Kriya for Internal Cooling and Detox -

    Sanmukhi Kriya and Jala Neti (nasal cleansing) help remove heat-generating toxins and balance the body's thermoregulation.


  • Sanmukhi Kriya - Calms the senses, reduces stress response, and promotes internal cooling.
  • Jala Neti - Clears nasal pathways, reducing internal heat and improving respiration.


Ayurvedic View on Sunstroke

    Ayurveda attributes heatstroke to aggravated Pitta dosha, which represents fire and metabolism.


Ayurvedic Guidelines -


  • Sip on cooling herbal infusions, such as water with amla, mint, and coriander.
  • Apply sandalwood paste or rosewater on the forehead.
  • Eat pitta-pacifying foods - cucumbers, melons, and coconut water.
  • Avoid spicy, oily, and fermented foods.
  • Use Brahmi, Shatavari, and Aloe Vera juice to balance internal heat.


Naturopathy & Natural Therapy Remedies -


  • Hydrotherapy - Cold foot baths and wet wraps.
  • Use mud packs to cool the forehead and abdomen.
  • Natural Diet - Emphasise seasonal fruits, fresh juices, buttermilk, and avoid caffeine and alcohol.
  • Sun Avoidance - Use cotton clothing and avoid direct sun from 11 AM to 4 PM.


The pranayamas of Sheetali and Sheetkari lower body temperature and stimulate the parasympathetic nervous system.


Shavasana and yoga nidra lower heart rate and cortisol, promoting thermoregulation.


In hot temperatures, these exercises lessen overexertion and increase awareness of water.


Stay cool, stay aware, and stay yogic.


- Tanmay Bhati


Also read 

Cooling and Hissing Breath - The Science Behind Sheetali and Sheetkari Pranayama 

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