SHITALI PRANAYAMA

Shitali (shee-tah-lee) Pranayama is great breathing exercise for summer time. This technique is used for healing the body of extreme hot weather and it cools down whole body from excessive heat waves. It clears the eyes and ears, satisfies the hunger and thirst, activates the liver function and improves process of digestion. Shitali is especially effective as part of summertime yoga practice, cooling the body from the inside out and can help ease the restlessness we feel when weather is just too hot. Shitali Pranayama reduces mental tension and emotional excitement; relaxes the muscles, purifies the blood, tones the liver and spleen, reduces stomach acidity and improves digestion and reduces blood pressure.

Avoid Shitali Pranayama if you have any heart problem, cold, asthma, bronchitis or emphysema. This breath cools the body so it is best done in hot weather or at the end of a vigorous yoga session.

TECHNIQUE

Shitali Pranayama

Shitali basically involves rolling the tongue then inhaling through it like a straw. Sit in a comfortable asana like Padmasana or Siddhasana. Take two or three deep inhales and exhales through the nose for getting prepared. 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 try to raise the sides as far as you can or just stick it out. Alternatively just purse the lips making a small “o” shape with the mouth. Inhale through this tube of the tongue. Draw in breath through your curled tongue as if you’re sipping through a straw. Fill your lungs fully. When your lungs are full, bring your tongue into your mouth and close your mouth and lower your chin slightly and retain the breath for a few seconds. Then exhale through the nose. Repeat 5-10 times as you feel the cooling effect also, if you suffer from chronic constipation avoid this breath.

Do not practice more than ten rounds at a time. While practicing Shitali for the first time you may catch cold or get a sore throat. In that case it is better to stop further practice.

BENEFITS

It cools the whole body and the nervous system. It will have a pacifying and relieving effect for various troubles such as headache, fever etc. It activates liver and spleen, improve digestion and relieve thirst. Shitali pranayama is highly recommended as an immediate remedy for nervousness.