The meaning of the word “Sheetali” is cooling down, that process can cool down our body and gives the feeling of coldness. The word Shitali is originally taken from the word “Sheetal” which means cold or soothing. The daily practice of Sheetali Pranayama can calm the mind along with the body. In Ancient text Hatha yoga Pradipika Sheetali pranayama and Sheetkari pranayama are mentioned. The process of Sheetali Pranayama is very similar to Sheetkari pranayama. Sheetali Pranayama and Sheetkari is also a breathing technique (Pranayama). The basic purpose of the Shitali Pranayama is to decrease or cool down the body temperature, this may have a positive impact on our nervous system and endocrine glands. The person becomes young and charming by practicing this process which is mentioned in Hatha yoga Pradipika by Swami Swatmaram Ji. The person is able to control thirst and hunger with daily practice of sheetali Pranayama. This has been mentioned in ancient books that are related to Yog.

How to perform Shitali Pranayama



Set comfortably in any meditative pose like Padmasana, Swastikasana e.t.c.

Keep your both hands on knees.

Now bring your tongue all the way out and fold both sides of the tongue like a tube or straw.

Take a long, deep inhalation through the tube in the tongue which is formed by folding both sides of the tongue.

After Inhalation closes your mouth and exhales with both nostrils.

Repeat this about 8 to 10 times.

Steps of Sheetali Pranayama with Bandha

Set comfortably in any meditative pose like Padmasana, Swastikasana e.t.c.

Keep your both hands on knees.

Now bring your tongue all the way out and fold both sides of the tongue like a tube or straw.

Take a long, deep inhalation through the tube in the tongue which is formed by folding both sides of the tongue.

After inhalation, lower your chin to the chest (Jalandhar bandha) and hold the breath about 6 to 8 seconds. (During retention of breath lower and bend the chin downward resting it on the throat pit.)

When you feel like breathe out release the Jalandhar bandha (lift your chin to the normal position) and exhale slowly by the left nadi (nostril).

Repeat it about 5 to 6 times.

In the end, bring your breathing back to normal and feel relax.

Benefits of Sheetali Pranayama

Sheetali Pranayama is useful in diseases related to tongue, mouth and throat.

It is very beneficial in diseases of the spleen.

Helpful in fever and indigestion.

Controls the High B.P.

Useful in Pitta related diseases.

It purifies the blood.

Best for cooling down the body temperature.

Best for fighting against the Insomnia problem.

It calms the mind, and it’s an effective stress buster.

If our mind is calm we can easily deal with anger and anxiety.

Effective in hyperacidity.

Precautions

People who are low B.P. and those people who are suffering from Asthama, cold and cough, or other respiratory-related problems should not try this.

If you are not able to fold your tongue like tube then try Sheetkari Pranayama in that case. Sheetkari has the same effects as Sheetali Pranayama.

Other Breathing Techniques

What is Pranayama

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