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.

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