PranayamaAdvanced
Shitali
Cooling Breath
A soothing pranayama that draws air over the tongue or teeth to reduce heat and calm the mind.
No image available
How to Perform
- 1
Sit comfortably, roll the sides of the tongue to form a straw or gently part the teeth if rolling is unavailable.
- 2
Inhale slowly through the curled tongue or teeth, sensing the cool air along the palate.
- 3
Close the mouth, soften the jaw, and exhale through the nose.
- 4
Maintain a smooth rhythm, letting the breath lengthen naturally without strain.
- 5
Repeat for 8–10 rounds, then return to normal breathing.
Benefits
- Lowers internal heat and relieves mild irritability or hot flashes.
- Moistens the mouth and throat when feeling parched.
- Settles the nervous system, preparing the body for rest.
Alignment Cues
No alignment cues available.
Common Mistakes
No common mistakes listed.
Contraindications
None listed.