Summer & Late Summer Ayurveda Rituals

Summer brings with it the spirit of freedom, expression and expansion. It’s the season to take a break from over-effort, and instead invest time in play, joy and creativity. The longer days offer more time for movement, social connection and exploration of a variety of summer and late summer ayurveda rituals. 

In Ayurveda summer is ruled by Pitta dosha, which has elements of fire and water. Pitta governs digestion, ambition and transformation. When elevated, it can show up as excess heat, agitation, swelling or depletion. 

The qualities of summer reflect Pitta’s nature – 

• Hot, sharp, light
• Oily, liquid, and mobile

While these qualities offer a natural cleansing quality, too much heat can lead to irritability, burnout or skin and gut imbalances. 

In Ayurveda, as I have already mentioned in other blogs, we restore balance not by resisting nature but by counterbalancing it. So to calm summer’s fire and intensity, we bring in these qualities – 

• Heavy (grounding foods and rest)
• Dry (like herbs and certain grains)
• Slow and soft (ritual, breath, presence)
• Stabilizing and sweet (nourishment, community time in nature or water)

What dosha increases in Summer

Pitta rises when we overwork, over exert, over heat and specific signs of excess Pitta include – 

• Skin issues, irritations or sensitivities
• Bloating, gut issues or indigestion
• Frustration, impatience, perfectionism
• Trouble falling asleep, or staying asleep. 

We balance all of these fire induced qualities by staying cool, calm and cleansed. 

What is Late Summer Called in Ayurveda

In the traditional Indian season, Varsha Ritua (monsoon season) follows summer. In western climates, late summer is considered a transition time, where Pitta begins to wane, and Vata starts to accumulate.​​ The transition time between seasons is called Ritu Sandhi, and this is a time to be gentle and intentional with our habits and routines specifically around our digestion and immunity. This is a good time to focus on –

• Gentle cleansing
• Grounding rituals
• Resetting digestion (agni)
• Pausing and slowing down before the energy of Fall

Ayurveda Summer Foods – 

Food is a huge part of one’s summer ayurveda rituals. The key is to eat what you can digest. 

Your body naturally craves lighter, water-rich, sweeter foods in summer – follow nature’s cadence. 

Eat more – 

1. Sweet fruits – melons, watermelons, berries, mangos, peaches
2. Bitter vegetables – leafy greens, arugula, kale, neem
3. More raw salads, cucumber
4. Spices – cumin, coriander, fennel, cardamom, turmeric
5. Ghee – supports digestion and internal moisture
6. Cooling herbs like cilantro, mint, basil
7. Lean meats or fish (if eating animal protein)

Visit your local farmers market, nature provides exactly what we need, when we need it. 

Ayurvedic Summer Recipes 

Mint Cilantro Chutney (soothing herbal sauce)

A vibrant, sattvic condiment full of digestive, cooling and detoxifying properties. 

Ingredients – 

1 bunch fresh cilantro leaves

½ bunch fresh mint leaves

1 green chilli (optional, omit for Pitta types)

Juice of 1 lemon or lime 

1 teaspoon grated ginger

½ tsp cumin powder

½ tsp pink salt

Water to blend  less is more to keep a creamy consistency)

Method 

1. Wash herbs thoroughly before chopping
2. Add all ingredients to a blender
3. Blend to a pasty consistency adding water only as needed
4. Store for upto 5 days in refrigerator

Serve as a dip, spread or stirred into warm kichari, with yogurt or as a condiment. The chutney balances heats, supports digestion and enhances tastes without aggravating Pitta.

Lassi (Cooling Yogurt Drink)

This Traditional Ayurvedic inspired Lassi is not sweetened artificially but made with digestive spices and yogurt. It cools the digestive system, prevents acidity and restores gut balance, especially in hot weather. 

Ingredients – 

½ cup plain organic yogurt (ideally full-fat)

1and ½  cup filtered water

¼ tsp roasted cumin powder

Pinch of pink himalayan salt

Optional garnish – mint leaves

Optional add – jaggery for sweetness or honey 

Method- 

1. Whisk or blend yogurt and water until fully combined. 
2. Add cumin powder, salt and stir well. 
3. Serve at room temp or lightly chilled

Enjoy this drink after lunch to support Agni (digestive fire) and prevent excess heat, bloating or post meal fatigue. Lassi is best consumed in daytime not with or after dinner as the latter can dampen the digestive system at night. 

Ayurvedic Drinks for Summer

Other than Lassi, here are other cooling and hydrating drinks for your summer ayurveda rituals – 

• Coconut Water with lime

Electrolyte rich and cooling

• Tulsi Rose tea, add some fennel seeds, Sip throughout the day to calm the heart and cool excess Pitta.
• Smoothies – use berries, non dairy milk, coconut water, digestive spices like cardamom or cinnamon.

Avoid ice-cold drinks and minimize caffeine and alcohol

What Food Should Be Avoided in Summer

To reduce swelling, heat, and digestive discomfort, limit – 

• Hot spices (chillies, garlic, onions)
• Fried foods
• Sour food 
• Heavy meats or processed snacks
• Too many cold drinks post meal (distrub agni)

Summer Ayurvedic Tips

Daily rhythm is medicine. Your summer Ayurveda rituals inspire you to regulate your energy with structure. 

• Wake up before sunrise for cool, calm air
• Practice breathwork – Sitali pranayama

Summer Pranayama Practice

How – Sit in a relaxed position with spine tall

Close your eyes and bring awareness to your mind

Roll your tongue to form a tube like a straw

If you can’t roll your tongue, try Sitkari instead – gently touch your teeth together and inhale through your teeth with the lips parted. 

Inhale through the Tongue, slowly and feel the cool air enter mouth and throat

Close your mouth after a full inhale, and gently close your mouth. Exhale slowly and completely through the nose.

Practice for  8-10 rounds or 2-5 minutes. You can increase the time gradually as you feel comfortable.

Practice before bed or midday to soothe the body and mind. Avoid in a cold environment or if you have asthma, cold or allergies.

Ayurvedic Summer Herbs 

Herbal allies are perfect to complete your summer ayurveda rituals, as they can help cool, calm and cleanse through the heat and as the season transitions.

Cooling Herbs

• Shatavari – helps balance hormones and cool internal heat, and excess pitta. Especially helpful for women in perimenopause or experiencing PMS in summer heat. 
• Amla (indian gooseberry) – natural superfruit – supports immunity in late summer, antioxidant action, balances heat and supports from inside out. 
• Neem – Purifying and soothing to the body, bringing inner vitality

Calming Herbs

• Tulsi – Holy Basil – heart opening, calming, adaptogenic. All Organic India Tulsi teas like Tulsi Sweet Rose and Tulsi Honey Chamomile. Sip throughout the day.
• Bacopa – supports mental clarity and nervous system calm without stimulating. Balances emotions and supports sleep. Use midday or in afternoon when Pitta related irritability is at peak or during work or creative time
• Gotu Kola – balances mood and focus, enhances circulation and memory. Use in the morning

Cleansing Herbs

• Triphala – promotes regular digestion. Ideal for summer cleanse protocols. Take before bed
• Neem – helps purify the blood, promotes clear skin and supports immunity
• Tulsi Cleanse Tea – blend of herbs from Organic India Usa to support liver and kidney detox, balances digestion and immunity without depleting energy.

Summer Ayurveda Cleanse 

A simple 3 -day digestive reset.  Focus on mono meals, hydration and rest. The ultimate late summer ayurveda ritual for wellness and ease.

Morning – 

• Warm lemon water
• Sitali Breath
• Triphala or psyllium husk with water

Midday Meal –

• Kitchari with cooling vegetables 
• Mint Chutney
• Tulsi or fennel Tea

Late afternoon 

• Lassi 

Evening 

• Light soup or steamed greens or kitchari 
• Coconut oil foot massage
• Yoga nidra or legs up the wall
• Herbal tea with chamomile, tulsi or rose

Focus on listening to what your digestion needs and how you’re feeling called to nourish yourself. As while we are following guidance from nature, remember we also have our own internal seasons. 

Summer is a season of light but also there is intensity. Ayurveda offers a path and inspiration not of extremes but of rhythm. 

To learn more with about the importance of seasonal and daily rituals, read Dinacharya: Daily Routines for Morning, Day and Night.