SHEETALI PRANAYAMA
The word Sheetali is a Sanskrit word which means “cooling breath”. This is one of unique practice of Pranayama because here inhalation is done through the mouth. This pranayama helps to reduce the body temperature. It not only cools the body temperature but has a very calming effect on our mind.
This pranayama can be done anytime during the day. It can be even done at night during summer.
Technique 1: Sit in a comfortable meditative posture, preferably siddhasana/siddha yoni asana and close your eyes. Keep your hands on the knee in China Mudra.
Protrude the tongue from the mouth extend it to the maximum. Roll it side up so that it take a shape of a tube. Then breathe in slowly and deeply through the tube-like tongue.
At the end of inhalation roll in your tongue and close the mouth and breathe out through nose.
Practice 8-9 rounds initially. Later on you can practice for up to ten minutes.
Tedhnique2: practice in the same way as technique1, but retain the breath after inhalation and then exhale.
Now count the duration of the inhalation, retention and exhalation. Initially practice a ratio of 1:1:1 once you are comfortable. Increase the ratio 1:2:2 and later 1:4:2.
Benefits of Sheetali Pranayama:
It gives a calming effect on the entire nervous system and stimulates the parasympathetic nervous system which induces muscular relaxation and is very effective in stress management. Helps in soothing away mental tension, these are useful techniques for alleviating psychosomatic diseases such as high blood pressure. They also purify the blood and improves digestion.
It gives control over hunger and thirst.
Precautions:
It is recommended one should not practice pranayama in a dirty, polluted atmosphere or in excessively cold weather.
Disclaimer:
Please take note that the effects of Sheetali Pranayama may vary from person to person. The above benefits are a guideline as it has been observed by many practitioners. The exercises mentioned herein are not meant to replace any medical advice, medication, therapy that you may be getting or may have been advised by your physician.
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