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Sheetali

Writer's picture: Jeff PerlmanJeff Perlman

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

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. 

 


  1. Sit in a comfortable position with your eyes closed

  2. Put your hands on your knees

  3. Protrude your tongue and roll the sides up to form a tube

  4. Inhale slowly and deeply through the tube

  5. Close your mouth and exhale slowly through your nose

  6. Repeat for 10 minutes daily 

 

Sitakari

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. 



  1. Sit comfortably with a neutral spine. 

  2. Take a few natural breaths to center yourself 

  3. Open your lips and lightly bring your upper and lower teeth together 

  4. Inhale through the gap between your teeth while making a soft hissing sound 

  5. Retain the breath for a few counts 

  6. Close your mouth and exhale through your nose 

  7. Repeat steps 3 and 4 for a couple of minutes 

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