Pranayama (Priority Order)

Practice	Details	Purpose
Chandra Nadi	Left-nostril only, 4:8 ratio, 9–27 rounds	Cooling, parasympathetic; excellent for Pitta
Sheetali	Tongue-curled inhale, exhale through nose	Cooling when clearly overheated
Sitkari	Inhale through teeth, exhale through nose	Mild cooling; less intense than Sheetali
Extended exhale	4:8 or 6:12	Parasympathetic; slows heart rate
Savitri 6:3:6:3 or 6:3:12:3	Rhythmic breath with holds	Vagal tone; coherence
Bhramari	Humming breath, 5–10 rounds	Calming; vagal stimulation
Anuloma Viloma	Alternate nostril, 4:4:4:4 or 4:8	Balances Surya/Chandra

Avoid: Surya Nadi, Kapalabhati, strong Kumbhaka, heating pranayama.

Asana

Practice	Details	Purpose
Moon salutations	Chandra Namaskar	Cooling; lunar energy
Forward folds	Seated and standing, supported	Cooling; inward focus
Hip openers	Baddha Konasana, Supta Baddha Konasana	Release stored heat and tension
Legs Up the Wall	Supported inversion	Calming; reverses blood flow
Restorative poses	Long holds (5–10 min) with cooling props	Deep relaxation
Child's Pose	Supported, with breath awareness	Grounding; calming

Avoid: Strong backbends, Sun salutations, competitive or intense flow.

Sound Therapy

Element	Details
639 Hz	Heart chakra; cooling, releasing
396 Hz	Root chakra; grounding (if needed)
Bhramari	Humming; calming
Gongs	Water gong, Moon gong – medium strokes, wave rhythm
Sequence	5 min Bhramari → 10 min 639 Hz → 5 min OM

Lifestyle

• Environment: Cool, quiet, dim lighting
• Competition: Reduce competitive situations and "winning" mindset
• Food: Cool, sweet, bitter; avoid spicy, sour, fried
• Nature: Moonlight walks; evening time outdoors
• Pace: Fewer commitments; buffer time between activities
• Sleep: Earlier bedtime; cool room

Suggested Sequence (20–30 min)

1. Grounding (3–5 min): Legs Up the Wall or Child's Pose
2. Cooling breath (5–7 min): Chandra Nadi 9–27 rounds (4:8)
3. Release (5–7 min): Sheetali or Sitkari 5–10 rounds if overheated
4. Balance (5 min): Anuloma Viloma or Savitri 6:3:6:3
5. Calming (5–10 min): Forward fold or restorative pose; optional 639 Hz

Cautions

• Use Sheetali/Sitkari only when clearly overheated; otherwise prefer Chandra Nadi or Anuloma Viloma.
• If irritable or competitive, avoid Surya Nadi and intense practice.
• Pitta can push; keep practice moderate and non-competitive.

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