PRACTICE

Sheetali Pranayama

AWARENESS

Sound produced while inhaling

BENEFITS

• Reduces body heat.

• Affects important brain centres associated with biological drives and temperature regulations.

• Used as a tranquilliser before sleep as it relaxes muscles.

• Helps in controlling hunger and thirst.

SAFETY MEASURES

• Avoid this practice when you have a cold.

• If rolling of tongue is not comfortable, Sheetkari (refer card no. 18) can be practiced.

METHOD

• **Sit in Yogame posture.

• Eyes closed.

1. Fingers placed in Chin Mudra or palms on thighs.

2. Extend your tongue out.

3. Roll your tongue like a tube. Take a deep inhalation through the rolled tongue. An oceanic sound is produced here.

4. Draw your tongue in, close your mouth. Hold your breath for 10 to 15 seconds and then exhale through your nostrils.

• This is 1 set.

• Once done, relax and observe your breath.

DURATION

• Beginners practice routine - 7 to 10 sets.

• Advanced practice routine and in extreme summer - 15 to 20 sets.