Sitali

Sitali (Cooling Breath) is a pranayama of inhaling through a curled tongue to cool the body, reduce excess heat, and calm the mind and nervous system.

1. Starting Position

   Sit in a comfortable position with your spine straight. Relax your shoulders and place your hands gently on your knees or thighs. Keep your chest open and your body relaxed, but alert. Close your eyes and take a few deep breaths to center your focus.

2. Tongue Position

   Curl the sides of your tongue upwards, creating a tube-like shape. Stick your tongue out slightly, ensuring that the curled edges form a hollow space to allow the air to pass through. If you are unable to curl your tongue, you can still practice by inhaling through your teeth, creating a similar cooling effect.

3. Inhale Through the Tongue

   Take a deep and slow breath in through the curled tongue or teeth. As you inhale, focus on the coolness of the air entering your body. Feel the cooling sensation as the air passes over your tongue, which helps to cool your body internally.

4. Exhale Through the Nose

   After inhaling fully, close your mouth and exhale gently and smoothly through your nose. Allow the exhale to be relaxed and natural, not forced. Focus on the sensation of the breath flowing out, releasing any tension or stress.

5. Repeat the Cycle

   Continue this pattern of inhaling deeply through your curled tongue or teeth and exhaling through your nose. Keep your breath steady and even. Start with 5-10 rounds and gradually increase as you become more comfortable with the practice.