Sitali and Sitkari

Sitali and Sitkari 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.

• Continue practicing for a few minutes.