In view of rising temperatures and prevailing heatwave conditions across several parts of India, the Ayush Vertical under the Directorate General of Health Services, in coordination with the Ministry of Ayush, has issued a comprehensive Public Health Advisory on Extreme Heat for the current summer season. The advisory provides detailed guidance for the general public, vulnerable groups, employers, workers and participants in mass gatherings.

Key Recommendations

The advisory emphasises adequate hydration, avoiding direct exposure to sunlight during peak hours, wearing light cotton clothing and consuming seasonal fruits and fluids rich in electrolytes. It also highlights that infants, children, pregnant women, elderly persons, outdoor workers and individuals with chronic illnesses are particularly vulnerable during heatwave conditions.

Traditional Preparations

The Ayurveda section recommends cooling dietary practices and intake of hydrating beverages such as buttermilk, coconut water and lemon-based drinks. It also suggests traditional preparations including Nimbukaphala Panaka, Amra Prapanaka and Chincha Panaka to help regulate body temperature.

Yoga and Breathing Techniques

The Siddha and Yoga sections advise the adoption of cooling refreshments and breathing techniques such as Sheetali Pranayama and gentle Yoga practices for maintaining thermal comfort and reducing heat stress.

Unani and Homoeopathy

The Unani system recommends traditional cooling drinks and herbal applications to prevent sunburn and dehydration, while the Homoeopathy section suggests precautionary measures during peak heat hours.

Emergency Response

The advisory cautions citizens to remain alert for danger signs of heat-related illnesses such as dizziness, headache, nausea, altered mental status, high body temperature, dehydration, seizures and fainting. Heatstroke has been identified as a medical emergency requiring immediate medical attention, with emergency helplines 108/102 recommended in severe cases.

What Next

Citizens have been advised to regularly follow weather updates issued by the India Meteorological Department and take necessary precautions during heatwave alerts. Special precautions have been advised for workplaces, including provision of shaded rest areas and regular hydration breaks.

When temperatures soar, your body's first response is to sweat—but that's not the only cooling mechanism available. Yoga and specific breathing techniques offer powerful ways to regulate body temperature from within, without any equipment whatsoever.

Sitali Pranayama: The Cooling Breath

This breathing technique is specifically designed to pacify Pitta dosha, which accumulates during summer. Here's how to practice: Sit with your spine erect. Roll your tongue inward and point it slightly outside your mouth. Inhale through your mouth as if drinking air through a straw. Then close your mouth and exhale slowly through your nose. "A round of six, twice a day can do wonders to cool the body and mind," explains Ana Chassot-Petersen, Ayurvedic practitioner .

If you can't roll your tongue, Sitkari Pranayama offers similar benefits—keep your teeth together, part your lips, and inhale through the gaps, then exhale through your nose.

Sheetali Pranayama: The Extended Version

Similar to Sitali but with a longer, deeper inhalation, Sheetali provides even more pronounced cooling. It's particularly beneficial for those experiencing inflammatory conditions, skin rashes, or excessive thirst in summer.

Uttanasana (Standing Forward Fold)

This standing forward bend increases blood flow to the head while providing a mild inversion effect. The cooling comes from the calming effect on the nervous system. Stand with feet hip-width apart, exhale, and fold forward from the hips, letting your head hang heavy. Hold for several breaths, feeling the release in your spine and the calming effect on your mind .

Bhujangasana (Cobra Pose)

While it might seem counterintuitive to do backbends in heat, Bhujangasana opens the chest and improves circulation without generating excessive internal heat. It's particularly beneficial for those whose summer lethargy leads to poor posture and shallow breathing .

Makarasana (Crocodile Pose)

This restorative pose is specifically recommended for summer. Lie on your stomach, head resting on crossed arms or turned to one side, legs slightly apart. The pose cools and restores the body while gently massaging abdominal organs. It's perfect for the hottest part of the day when vigorous activity is ill-advised .

Timing Your Practice

Summer yoga requires strategic timing. Practice during the cooler hours—early morning or evening. Avoid vigorous, heating styles like power yoga or hot yoga during peak summer. Your practice should cool and restore, not exhaust and overheat .

Complementary Aromatherapy

Enhance your practice with cooling scents. Sandalwood, rose, and neroli promote relaxation and have inherent cooling properties. A few drops in a diffuser or a light spritz on your mat can transform your practice space into a cooling sanctuary .

Cooling Massage Oils

Before your shower, consider self-massage with cooling oils. Coconut oil, Brahmi oil, and sunflower oil are excellent choices for summer. They nourish the skin while providing a cooling sensation that lasts throughout the day .

Yoga isn't just about flexibility and strength—it's a complete system for maintaining balance. These cooling practices, passed down through millennia, offer exactly what our bodies need during intense Indian summers.