Shitali-means cool
This breath cools the body so it is best done in hot weather or at the end of a vigorous
yoga session.
Procedure-
1) Sit in sukhasana or padmasana.
2) Take two or three deep inhales and exhales through the nose to prepare.
3) Roll the tongue, curling the sides in towards the center to form a tube. Stick the end of the tongue out between your pursed lips. If you can’t roll your tongue, just purse the lips making a small “o” shape with the mouth.
4) Inhale through the tube of the tongue.
5) Exhale through the nose.
6) Repeat 5-10 times as you feel the cooling effect.
Restrictions :
Do not Practice more than ten rounds at a time. While practicing Shitali for the first time, some practitioner would catch cold or get a sore throat. In such case it is better to stop further practice.
Benefits :
1) It cools the whole body and the nervous system.
2) It will have a pacifying and relieving effect for various troubles such as headache, fever etc.
3) It activates the liver and spleen, improve digestion and relieve thirst.
4) Shitali pranayama is highly recommended as an immediate remedy for nervousness.
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