Swimming

Steady laps at a pace you could hold a conversation at. Cool water, no racing.

25 minPitta

How to do it

Swim steady laps at a pace where you could still hold a conversation at the wall. Break it into sets with a short rest rather than one long grind, and stop while you still have something left. Cool water is the point — this is the least heating way to move.

What it does

Full-body movement with no impact and no heat build-up.

When you'll be given it

The Pitta protocol, especially through Grishma season.

Where it comes from

Modern practice — no classical source. We'd rather say so than invent a citation.

Take care

Never swim alone, and get out at the first shiver. Avoid heavily chlorinated pools if your skin is already irritated.

Not sure whether it suits you? Ask a Vaidya.

There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.