Cooling Breathwork To Beat The Heat | Sitali And Sitkari Pranayama

Sitali and Sitkari Pranayama are cooling breathwork techniques ideal to beat the summer heat wave! Through specific methods of inhalation, we can cool the body and calm the mind.

Sitali involves inhaling through a rolled tongue, while Sitkari involves inhaling through clenched teeth.

These practices are known in yoga for their ability to reduce body heat, soothe the nervous system, and enhance mental clarity.

Instructions

Sitali Pranayama

1. Sit Comfortably: Find a comfortable seated position with the spine straight on the floor or chair.

2. Create an 'O' with your mouth: Open the mouth, forming an O shape with the lips.

3. Roll Your Tongue: Curl the sides of your tongue to form a tube and push it out of your mouth. (If you can't roll your tongue, you can perform Sitkari instead.)

4. Inhale: Slowly inhale through the rolled tongue, drawing in cool air.

5. Hold the breath briefly
   

6. Exhale: Exhale out of the mouth or close the mouth and exhale slowly through your nose.

7. Repeat: Continue for 5-10 breaths, focusing on the cooling sensation.
   

Sitkari Pranayama

1. Sit Comfortably: Find a comfortable seated position with the spine straight on the floor or chair.

2. Teeth Position: Gently clench your teeth together and separate your lips, exposing the teeth.

3. Inhale: Slowly inhale through the gaps in your teeth, drawing in cool air.

4. Hold the breath briefly
   

5. Exhale: Exhale out of the mouth or close the mouth and exhale slowly through your nose.

6. Repeat: Continue for 5-10 breaths.

#breathwork #breathingtechniques #sitalipranayama