Sheetali Pranayama Art Of Living

Is the scorching summer heat bothering you? Are you flushed with anger and feel stressed out? Or is menopause irritating you with its hot flashes and mood swings? Fear not, as you can cure all these problems the natural way with a cooling pranayama session of Sheetali and Sheetkari Pranayama.

1. Sheetali Pranayama Art Of Living
2. Sheetali Pranayama Art Of Living Well

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Long ago, Yogis observed and emulated the world around them in a valiant effort to master the body, breath, and mind. As they noticed the curve of a bird's lower beak, the hiss of a cobra and the uncurling of a new green leaf, the practice of Sheetali Pranayama was born. It involves a technique of curling the tongue while inhaling air.

This pranayama technique cools the body, adds moisture to the system and alleviates pitta imbalance in the body. Popularly called as the cooling breadth, both the Sheetali and Sheetkari Pranayama leaves your mind and body feel calm, spacious and relaxed.

Sheetali Pranayama

1. Sheetali Pranayama Chakra awareness: Vishudhi Chakra Practice of Sheetali Pranayama evaporates the saliva of the tongue and moistens the surface of the mouth. As a result, the air that is sucked into the mouth becomes cool. The prominence of coolness can be felt in the mouth and in the process of respiration, the same ‘cooling.
2. Sheetali pranayama is not so complex to practice and is a very simple procedure which has some simple breathing steps. Although the process is quite simple but it is advisable to practice it under the observation of an expert yoga professional.
3. Sheetali Pranayama is very beneficial and easy to do and is done after other yoga and pranayama practices. Sitali Pranayama is very beneficial for the diseases of heat/inflammation. The main purpose of this Cooling Breath Pranayama is to reduce body heat and stress level. Sheetali Pranayam helps us to get rid of heat during summers.

Sheetal literally means cold or soothing and the basic purpose of this pranayama is to decrease or cool down the body temperature by inhaling moistened or water-saturated air. It is as if you are quenching your thirst by taking in the cool air. If water is unavailable around you and you want to quench your thirst instantly, a round of Sheetali Pranayama will help you a great deal.

And, that's not all it also calms down the parasympathetic nervous system by activating a deep relaxation response to ward off stress or difficult situations. It has its origins in the Hatha Yoga Pradipika and the inhalation of air passes through the curl of the tongue.

How to Perform Sheetali Pranayama

Try it twice a day or during periods of stress as and when you need it. It is especially supportive when you are feeling drowsy in the morning, in the afternoon slump when you need more focus or in the evening as you unwind and relax from a hard day at work.

• Sit in Padmasana or cross-legged position. Else, if you prefer a chair sit straight with your back, spine, and neck in an erect position
• Slightly lower the chin, curl the tongue lengthwise like a pipe from both sides and form a straw-like projection in your mouth
• Inhale gently through the straw formed by your curled tongue and slowly lift your chin towards the ceiling as you inhale, lifting only as far as your comfortable
• Inhale gently and not forcefully with a hissing sound like 'c.c.c' and feel the moist air as you take it in
• At the end of inhalation with your chin raised, retract the tongue and close the mouth
• Exhale slowly through the nostrils and lower your chin back to a neutral position as you do it
• Repeat for 8-10 rounds

Sheetkari Pranayama

A variation to the Sheetali Pranayama, this technique is for people who are unable to curl their tongues. This also has the same cooling effect as the Sheetali Pranayama along with additional perks of naturally supporting the endocrine system as well.

• Sit in a comfortable and erect position
• Gently press your lower and upper teeth together. Separate your lips as much as possible and expose your teeth to the air
• Inhale deeply and gently through the teeth with a hissing sound
• Feel the cool air wash over your tongue as you inhale and raise your chin towards the ceiling
• At the end of inhalation, close your mouth and relax the tongue
• Exhale through the nostrils without opening your mouth and feel the gush of coolness into your nervous system and mind
• Repeat up to 20 times

Read more on health benefits of yoga

Health Benefits of the Sheetali and Sheetkari Pranayama

According to Ayurveda, the body has 3 vital doshas – pitta, kapha, and vata. Both Sheetali and Sheetkari pranayama comes with immense benefits and the most important of all is balancing the pitta or heat and neutralizing the other two doshas.

1. Supports Mental Health

A recent study was published on the impact of Sheetali and Sheetkari Pranayama on brain health. It was revealed by these clinical trials that those who practiced this pranayama were calmer and quieter in a relaxed state of mind with less anxiety. Now, this translates to better focus, attention and cognitive health.

2. Beats the Heat

Get an instant and a natural cooling effect during tough climatic conditions. Especially in a tropical climate of India, this pranayama is the best way to dispel heat and keep your body in a relaxed state. It is also effective in other heat-inducing circumstances such as hot flashes.

3.Controls Blood Pressure

With mindful breathing practice and cooling breadth of this pranayama, bring down your systolic blood pressure. Along with healthy lifestyle choices of good eating and other exercises, you are sure to keep hypertension at bay

4. Promotes Optimal Digestion

Problems of acidity, ulcers and other digestive issues can be healed. Since it has a regulating effect on the enteric nervous system, it stimulates body functions to digest, move and eliminate the food

5. Effective for Fevers

According to Vedic texts, this pranayama is said to cure fevers, enlarged spleen, colic and disorders of the bile. It also has the power to satiate hunger and thirst

Sheetali Pranayama Art Of Living

6. Purifies the System

It removes ama or toxins from the blood by balancing the pitta. It is also used as an effective treatment for diseases associated with the tongue, mouth, and throat as these parts of the body are used for inhaling and exhaling

7. Promotes Balance of Mind and Body

As with other types of Pranayama, it goes a step further by stimulating a cooling effect that fosters a sense of tranquillity within the body. In turn, this keeps the mind healthy. So, stay active and younger both physically and mentally by practicing this pranayama.

Contra-Indications of Sheetali and Sheetkari Pranayama Eagle pcb tutorial.

You can practice this pranayama at the time you are practicing other pranayamas. However, make sure to learn it from a trained Yoga master to be absolutely sure that you are doing it right. Also, keep in mind the following precautions before you get started:

Sheetali Pranayama Art Of Living Well

• Sheetali and Sheetkari should not be done if you are suffering from heart problems
• Those who are suffering from low blood pressure should also exercise caution as this pranayama can bring it down further
• If you have a cold, cough, asthma, bronchitis and other respiratory issues refrain from trying it
• Avoid doing this pranayama during extremely cold days since cold air can aggravate your lungs
• Also, if you have constipation, refrain from doing this pranayama as they cool down the area around the Swadishtana chakra and worsen it.

As the name suggests, 'Sitali' pranayama makes our body calm and cool. In other breathing exercises, we inhale and exhale from our nostrils only but in Sheetali and Sheetkari Pranayama we inhale from the mouth and exhale from our nostrils.

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What Is Sitali Pranayama?

'Sitali' is a Sanskrit word which means 'Cold or Chill' and 'Pranayam' means 'expansion of prana energy'. Therefore Sheetali Pranayama literally means Cool Breathing or Cooling Breath.

This Pranayama produces oxygen in our body like a shady tree. Sheetali Pranayama is very beneficial and easy to do and is done after other yoga and pranayama practices.

Sitali Pranayama is very beneficial for the diseases of heat/inflammation. The main purpose of this Cooling Breath Pranayama is to reduce body heat and stress level. Sheetali Pranayam helps us to get rid of heat during summers.

How To Do Sitali Pranayama – Step By Step Guide

Below is the step by step guide of Sitali Pranayama for beginners.

• Sit comfortably in a calm atmosphere in Padmasana or Siddhasana or Sukhasana position in which you feel comfortable. You can also practice this by sitting on a chair.
• Keep your neck, head, and spinal cord straight.
• Keep both hands on the knees in Dhyana Mudra or Vayu Mudra.
• Bring your tongue out and roll it like a pipe/tube (as shown in the picture).
• Keep your mouth open and breathe in from the mouth. Keep in mind that you have to take in the breath through the hole formed by rolling the tongue.
• After inhaling deeply, apply Jalandhar Bandha (Chin lock) and hold your breath inside (Kumbhaka).
• After holding the breath inside for 10-15 sec or according to your stamina, close your mouth now and then leave the breath (exhale) from your both nostrils.
• This is one round of Sheetali Pranayama.
• Repeat this process 5-10 times.
• You can also do this Pranayama without holding the breath in.

Sitali Pranayama Benefits

In spite of reducing the body heat, the Sitali Pranayama also does some amazing physical, mental, and health benefits.

• Cooling breath is very beneficiary to heat-related disorders/body inflammation.
• During summer Sitali Pranayama is helpful to get rid of heat.
• Sitali pranayama also provides benefits in depression, anxiety, and stress.
• Cooling breath pranayama is also suitable for those who quickly get angry.
• If your mind is unstable then you can take advantage of this Pranayam.
• Sheetali pranayama gives benefits even in nervousness.
• Gives benefits in Palpitation.
• Improves digestion.
• Helps in acidity problems.
• Sitali Pranayam is advantageous for those who suffer from perspiration, Hot flashes.
• Helps in better sleep.
• Beneficial for the heart patient.
• By doing Sheetali Pranayama, the blood is cleansed, which increases the glow of our face and skin.

Sitali Pranayama Precautions

While practicing this pranayama you have to keep the following points in mind so that you can gain maximum benefits from it.

Sheetali Pranayama

1. Sheetali Pranayama Chakra awareness: Vishudhi Chakra Practice of Sheetali Pranayama evaporates the saliva of the tongue and moistens the surface of the mouth. As a result, the air that is sucked into the mouth becomes cool. The prominence of coolness can be felt in the mouth and in the process of respiration, the same ‘cooling.
2. Sheetali pranayama is not so complex to practice and is a very simple procedure which has some simple breathing steps. Although the process is quite simple but it is advisable to practice it under the observation of an expert yoga professional.
3. Sheetali Pranayama is very beneficial and easy to do and is done after other yoga and pranayama practices. Sitali Pranayama is very beneficial for the diseases of heat/inflammation. The main purpose of this Cooling Breath Pranayama is to reduce body heat and stress level. Sheetali Pranayam helps us to get rid of heat during summers.

Sheetal literally means cold or soothing and the basic purpose of this pranayama is to decrease or cool down the body temperature by inhaling moistened or water-saturated air. It is as if you are quenching your thirst by taking in the cool air. If water is unavailable around you and you want to quench your thirst instantly, a round of Sheetali Pranayama will help you a great deal.

And, that's not all it also calms down the parasympathetic nervous system by activating a deep relaxation response to ward off stress or difficult situations. It has its origins in the Hatha Yoga Pradipika and the inhalation of air passes through the curl of the tongue.

How to Perform Sheetali Pranayama

Try it twice a day or during periods of stress as and when you need it. It is especially supportive when you are feeling drowsy in the morning, in the afternoon slump when you need more focus or in the evening as you unwind and relax from a hard day at work.

• Sit in Padmasana or cross-legged position. Else, if you prefer a chair sit straight with your back, spine, and neck in an erect position
• Slightly lower the chin, curl the tongue lengthwise like a pipe from both sides and form a straw-like projection in your mouth
• Inhale gently through the straw formed by your curled tongue and slowly lift your chin towards the ceiling as you inhale, lifting only as far as your comfortable
• Inhale gently and not forcefully with a hissing sound like 'c.c.c' and feel the moist air as you take it in
• At the end of inhalation with your chin raised, retract the tongue and close the mouth
• Exhale slowly through the nostrils and lower your chin back to a neutral position as you do it
• Repeat for 8-10 rounds

Sheetkari Pranayama

A variation to the Sheetali Pranayama, this technique is for people who are unable to curl their tongues. This also has the same cooling effect as the Sheetali Pranayama along with additional perks of naturally supporting the endocrine system as well.

• Sit in a comfortable and erect position
• Gently press your lower and upper teeth together. Separate your lips as much as possible and expose your teeth to the air
• Inhale deeply and gently through the teeth with a hissing sound
• Feel the cool air wash over your tongue as you inhale and raise your chin towards the ceiling
• At the end of inhalation, close your mouth and relax the tongue
• Exhale through the nostrils without opening your mouth and feel the gush of coolness into your nervous system and mind
• Repeat up to 20 times

Read more on health benefits of yoga

Health Benefits of the Sheetali and Sheetkari Pranayama

According to Ayurveda, the body has 3 vital doshas – pitta, kapha, and vata. Both Sheetali and Sheetkari pranayama comes with immense benefits and the most important of all is balancing the pitta or heat and neutralizing the other two doshas.

1. Supports Mental Health

A recent study was published on the impact of Sheetali and Sheetkari Pranayama on brain health. It was revealed by these clinical trials that those who practiced this pranayama were calmer and quieter in a relaxed state of mind with less anxiety. Now, this translates to better focus, attention and cognitive health.

2. Beats the Heat

Get an instant and a natural cooling effect during tough climatic conditions. Especially in a tropical climate of India, this pranayama is the best way to dispel heat and keep your body in a relaxed state. It is also effective in other heat-inducing circumstances such as hot flashes.

3.Controls Blood Pressure

With mindful breathing practice and cooling breadth of this pranayama, bring down your systolic blood pressure. Along with healthy lifestyle choices of good eating and other exercises, you are sure to keep hypertension at bay

4. Promotes Optimal Digestion

Problems of acidity, ulcers and other digestive issues can be healed. Since it has a regulating effect on the enteric nervous system, it stimulates body functions to digest, move and eliminate the food

5. Effective for Fevers

According to Vedic texts, this pranayama is said to cure fevers, enlarged spleen, colic and disorders of the bile. It also has the power to satiate hunger and thirst

Sheetali Pranayama Art Of Living

6. Purifies the System

It removes ama or toxins from the blood by balancing the pitta. It is also used as an effective treatment for diseases associated with the tongue, mouth, and throat as these parts of the body are used for inhaling and exhaling

7. Promotes Balance of Mind and Body

As with other types of Pranayama, it goes a step further by stimulating a cooling effect that fosters a sense of tranquillity within the body. In turn, this keeps the mind healthy. So, stay active and younger both physically and mentally by practicing this pranayama.

Contra-Indications of Sheetali and Sheetkari Pranayama Eagle pcb tutorial.

You can practice this pranayama at the time you are practicing other pranayamas. However, make sure to learn it from a trained Yoga master to be absolutely sure that you are doing it right. Also, keep in mind the following precautions before you get started:

Sheetali Pranayama Art Of Living Well

• Sheetali and Sheetkari should not be done if you are suffering from heart problems
• Those who are suffering from low blood pressure should also exercise caution as this pranayama can bring it down further
• If you have a cold, cough, asthma, bronchitis and other respiratory issues refrain from trying it
• Avoid doing this pranayama during extremely cold days since cold air can aggravate your lungs
• Also, if you have constipation, refrain from doing this pranayama as they cool down the area around the Swadishtana chakra and worsen it.

As the name suggests, 'Sitali' pranayama makes our body calm and cool. In other breathing exercises, we inhale and exhale from our nostrils only but in Sheetali and Sheetkari Pranayama we inhale from the mouth and exhale from our nostrils.

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What Is Sitali Pranayama?

'Sitali' is a Sanskrit word which means 'Cold or Chill' and 'Pranayam' means 'expansion of prana energy'. Therefore Sheetali Pranayama literally means Cool Breathing or Cooling Breath.

This Pranayama produces oxygen in our body like a shady tree. Sheetali Pranayama is very beneficial and easy to do and is done after other yoga and pranayama practices.

Sitali Pranayama is very beneficial for the diseases of heat/inflammation. The main purpose of this Cooling Breath Pranayama is to reduce body heat and stress level. Sheetali Pranayam helps us to get rid of heat during summers.

How To Do Sitali Pranayama – Step By Step Guide

Below is the step by step guide of Sitali Pranayama for beginners.

• Sit comfortably in a calm atmosphere in Padmasana or Siddhasana or Sukhasana position in which you feel comfortable. You can also practice this by sitting on a chair.
• Keep your neck, head, and spinal cord straight.
• Keep both hands on the knees in Dhyana Mudra or Vayu Mudra.
• Bring your tongue out and roll it like a pipe/tube (as shown in the picture).
• Keep your mouth open and breathe in from the mouth. Keep in mind that you have to take in the breath through the hole formed by rolling the tongue.
• After inhaling deeply, apply Jalandhar Bandha (Chin lock) and hold your breath inside (Kumbhaka).
• After holding the breath inside for 10-15 sec or according to your stamina, close your mouth now and then leave the breath (exhale) from your both nostrils.
• This is one round of Sheetali Pranayama.
• Repeat this process 5-10 times.
• You can also do this Pranayama without holding the breath in.

Sitali Pranayama Benefits

In spite of reducing the body heat, the Sitali Pranayama also does some amazing physical, mental, and health benefits.

• Cooling breath is very beneficiary to heat-related disorders/body inflammation.
• During summer Sitali Pranayama is helpful to get rid of heat.
• Sitali pranayama also provides benefits in depression, anxiety, and stress.
• Cooling breath pranayama is also suitable for those who quickly get angry.
• If your mind is unstable then you can take advantage of this Pranayam.
• Sheetali pranayama gives benefits even in nervousness.
• Gives benefits in Palpitation.
• Improves digestion.
• Helps in acidity problems.
• Sitali Pranayam is advantageous for those who suffer from perspiration, Hot flashes.
• Helps in better sleep.
• Beneficial for the heart patient.
• By doing Sheetali Pranayama, the blood is cleansed, which increases the glow of our face and skin.

Sitali Pranayama Precautions

While practicing this pranayama you have to keep the following points in mind so that you can gain maximum benefits from it.

• Practice Sitali pranayama early in the morning with empty stomach.
• If you have a cough and cold do not do this Pranayam.
• Asthma patients do not practice this Pranayam.
• If you have Low Blood Pressure problem then do not do Sitali Pranayam.
• Do not do this Pranayam for a longer duration during winter.
• Do not do this or any other Pranayama in a polluted atmosphere.

Sitali Pranayama Duration

On your first day do Sitali Pranayam 3-5 times only. After that gradually increase your duration. One can practice Sheetali Pranayama 20-21 times or up to 5-10 mins. The ideal duration or round for Shitali Pranayam is 2 min or 10 round.

Breathing Ratio For Sheetali Pranayama

Breathing ratio for the beginners is 2:5:1. That means take 8 seconds time to inhale, take 5 sec time to hold the breath in and take 2 sec time to leave the breath out. After daily practice when you become master in it then you can gradually increase the ratio for your practice.