Sitali and Sitakari are cooling pranayamas, well suited for the warm months of the year, and anytime there’s frustration, anger or a Pitta imbalance. Sitali involves curling the tongue into a straw. If the tongue doesn’t curl, then the practice is Sitkari.
Begin in a tall seat, and quiet your eyes by softening your gaze downward or closing your eyes.
Place your palms face down on your knees or rest them in your lap any way that’s comfortable.
Sitali: Curl your tongue lengthwise and reach it out of your mouth a little.
Sitkari: Gently close your teeth, rest your tongue in the bottom of your mouth and slowly inhale through your teeth.
Another option is to place your wide and flat tongue a bit out of your mouth (like a warm, panting dog!) and slowly inhale through your mouth, over your tongue.
As you inhale, soften your belly and focus on the cool inhalation traveling down into your lungs, into your core.
Withdraw your tongue and close your mouth, and exhale completely releasing heat and holding.