Sitali is a cooling pranayama, well suited for the warm months of the year, and anytime there’s frustration, anger or a Pitta imbalance.
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.
Curl your tongue lengthwise and reach it out of your mouth a little. For those that aren’t able to curl the tongue, you may simply place your wide and flat tongue a bit out through your mouth. While you’re engaging the muscles of your tongue, soften as best you can.
Inhale through your tongue and into the mouth as if you were drinking through a straw.
As you inhale, soften your belly and focus your attention on the cooling sensation of the breath.
Withdraw your tongue and close your mouth, exhaling completely through your nostrils as you draw your belly toward your spine to assist in a complete exhalation. You may also slow your exhalation so it’s a little longer than your inhalation.
Continue practicing Sitali for a few minutes, then practice diaphragmatic breathing, and as needed you may return to Sitali for a few minutes longer.