Preparation

  • Sit on your favourite Asana (Padma asana, Vajra asana or Sukh asana) in a well ventilated room free from any distractions. Keep the waist, back, neck and spine erect. For the beginners, you can sit on a chair or sit cross legged on the yoga mat/ carpet keeping your back, neck and spine erect.
  • Keep your hand in gyan mudra (press your first finger against the thumb and keeping other three fingers straight) on the knees.

Steps For Shitali Pranayama

  • Protrude the tongue from your mouth and roll it like a tube.
  • Draw in the air through the mouth with the hissing sound “SSSSS”.
  • Bring your tongue into the mouth and retain breath as long as you are comfortable.
  • Exhale slowly through both nostrils.

Practice

  • Do this pranayama 10 to 20 times.
  • This pranayama can be done while standing/ walking also.
  • You can practice this pranayama in the morning as well as in the evening during the summer season.

Benefits

  • Purifies blood.
  • Quenches thirst.
  • Cools body.
  • Makes you more beautiful.
  • Reduces high blood pressure.
  • Helps to cure acidity, indigestion and fever.
  • Reduces the effect of poison, snake bite.

Caution

  • This pranayama is prohibited for low blood pressure patients.
  • Heart and asthma patients should not hold breath.
  • Do not practice this pranayama in winters.
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