Yoga practice that leaves you feeling cool, relaxed through the mid-abdomen, helps to balance excess intensity, competitiveness, and irritability is balancing to pitta dosha.
Perform asana in a way that is subtle, refined, and noncompetitive. Emphasize relaxing during each exhalation.
Avoid creating too much heat, especially heat sensations in the head, and too much sweating. Rooting the inhale at the navel center and slowing the breath are two ways to achieve this.
Practicing Uddhiyana Bandha Kriya is one of the primary hatha yoga practices for balancing pitta.
Incorporate Moon Salutations (Chandra Namaskar), Seated and Lying Twists, Peacock Pose (Mayurasana), and straight-legged standing poses such as wide-legged forward fold (Prasarita Padotonasana), Tree (Vrikshasana), Balancing Half Moon (Ardhachandrasana)
Forward bends that stretch the inner and outer legs such as Cow-Faced Pose (Gomukhasana) and Cobbler Pose (Baddhakonasana) work the channels that relate to Pitta Dosha.
Emphasize a cooling breathing pattern during asana practice where the exhale is longer than inhale and there is a conscious intention to relax during the exhale. Having a smooth, rhythmic breath while performing the postures, particularly the Sun Salutations, is of ultimate importance for insuring that Prana spreads the heat equally throughout the body. Also, the suspension of the breath after exhale has a powerful effect to concentrate the mind, which stabilizes the flame of Agni, the purified essence of fire.
After practice if you feel any excess heat sensations in the body, skin, or are mentally or emotionally agitated, you can practice Shitali, Sitakari, and/or Kaki Mudra to cool excess pitta. All these breathing exercises involve breathing through the mouth and if you are not familiar with them it is important to get skilled instruction before practicing them.
Forms of meditation for overheated emotions such as deeply held anger, resentment, or hatred.