From the base position, inhale from the mouth through the
'tubular' tongue. As the air flows over the moist tongue, it
greatly reduces the temperature of the inhaled breath.
You should feel the coolness over your tongue and upper palate
at every inhalation.
The inhalation should be deep WITHOUT strain on the lungs or
After inhalation, draw back the tongue, close your mouth and
exhale through the NOSE.
This complete cycle of inhalation-exhalation forms one round.
Sound while inhaling
In the rolled tongue position, as you draw the breath in, the
sound will be like that of rustling leaves. In the variation
pose, the sound will be a hissing sound while inhalation.
Begin by practicing 10 rounds and overtime increase both, the
duration of each round as well as the total number of rounds.
For general benefits, practice upto 15 rounds. However, for
relief from symptoms created by hot weather, do upto 50 rounds.
Who should NOT do
If you suffer from respiratory conditions such as asthma,
wheezing or bronchitis, please avoid this practice.
If your body type has a cold disposition characterized by
excessive mucus secretion, this Pranayama should be avoided.
Chronic constipation sufferers should refrain from this
Those with heart disease may do so but WITHOUT breath retention.
As we are bypassing the filtering mechanism of the nose during
inhalation, this practice should NOT be done in a polluted or
Also, it should not be practiced during cold weather conditions.
If for any reason, the above directions seem confusing, you can
now download the video of Sheetali Pranayama at a nominal charge
of $2 to cover our bandwidth costs. To download the video,
Enjoy your summer with the knowledge that you can always cool
down when things get too hot to handle.