Sheetali and Sitakari are cooling pranayamas that help calm the body and mind, reduce agitation or anger, and aid digestion. They are best practiced during hot weather or after a vigorous asana or pranayama practice.

Sheetali Pranayama can help release excess heat and balance pitta. It can also help kindle the digestive fire. It is best to avoid it if you have heart ailments, migraines, or very low blood pressure.
Sit in a comfortable position with your eyes closed
Put your hands on your knees
Protrude your tongue and roll the sides up to form a tube
Inhale slowly and deeply through the tube
Close your mouth and exhale slowly through your nose
Repeat for 10 minutes daily

Sitakari Pranayama, also known as cooling breath, involves inhaling through the teeth and exhaling through the nose. It is best to avoid it if you have heart ailments, migraines, or shallow blood pressure.
Sit comfortably with a neutral spine.
Take a few natural breaths to center yourself
Open your lips and lightly bring your upper and lower teeth together
Inhale through the gap between your teeth while making a soft hissing sound
Retain the breath for a few counts
Close your mouth and exhale through your nose
Repeat steps 3 and 4 for a couple of minutes
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