Pranayama Sheetali

The sanskrit word sheetali means ‘cooling’ or ‘relaxing’. This type of pranayama is so called because it cools down the body and relaxes the mind. In English it is usually called ‘the cooling pranayama’ or ‘cooling breath’.

Technique

Roll the tongue so that both sides curl upwards and inwards, with the edges almost meeting each other. Needles to say, the teeth should be separated. The end of the tongue should protrude outside the mouth, but without strain. The rolled tongue forms a tube through which one inhales.

1. Sit in a comfortable meditative asana.

2. Hold the back straight and head upright, but without strain.

3. Close the eyes and relax the whole body.

4. Be aware of breathing.

5. Roll the tongue.

6. Slowly inhale through the tube-like tongue.

7. Breathe in deeply, but without strain.

8. Then hold the breath.

9. Withdraw the tongue and close the mouth.

10. Do jalandhara bandha.

11. After a few seconds release jalandhara bandha.

12. Exhale slowly through the nose.

13. Be aware of the breath flow. The first round is completed at the end of exhalation.

Swami Satyananda Saraswati