[Tutorial] How to do Sheetali Pranayama?

Question

This tutorial is on how to practice sheetali pranayama.

Answer 1

1. Sit in any comfortable meditation posture, preferably padmasana.
2. Keep the head and the spine straight.
3. Relax the whole body and close the eyes.
4. Extend the tongueu outside the mouth as far as possible without strain.
5. Roll the sides of the tongue up so that it forms a tube. Practice a long, smooth and controlled inhalation through the rolled tongue.
6. At the end of inhalation, draw the tongue in, Close the mouth and exhale through the nose.
7. A feeling of icy coldness will be experienced on the tongue and the roof of the mouth.
8. This is one round.

With practice, the duration of inhalation should gradually become longer to increase the cooling effect. Gradually increase the number of rounds from 9 to 15.