Sheetali is a pranayama technique in which the practitioner inhales air through the mouth, which is rolled into a tube, with the tongue extended out of the mouth in a tube-like shape. The air is then slowly and smoothly drawn in through the mouth and into the lungs, and then exhaled through the nostrils. This pranayama is known for its cooling and calming effects on the body and mind, and is often used as a way to reduce stress and anxiety.
It can help reduce stress and anxiety, lower blood pressure, and alleviate symptoms of insomnia. Additionally, it is said to have a positive impact on the digestive system, improving digestion and promoting a healthy metabolism. The practice of Sheetali pranayama is also believed to help purify the blood and enhance overall immune function.
How To Perform Sheetali Pranayama
Find a comfortable seated position, either cross-legged on the floor or in a chair with your feet flat on the ground.
Close your eyes and take a few deep breaths to center yourself.
Roll your tongue and stick it out of your mouth slightly. If you can’t roll your tongue, simply make a small, “O” shape with your mouth.
Inhale slowly and deeply through your mouth, drawing the air over your rolled tongue and into your lungs. As you inhale, focus on the cool sensation of the air passing over your tongue and into your body.
Once you’ve taken in a full breath, close your mouth and exhale slowly and deeply through your nostrils. Focus on the warmth of the air leaving your body.
Repeat for several rounds, inhaling through your mouth and exhaling through your nose.
When you’re ready to finish, take a few deep breaths in and out through your nose, then return to your normal breathing pattern.
It’s important to note that if you feel light-headed or dizzy at any point during the practice, stop immediately and return to your normal breathing. Also, if you have any medical conditions, consult with your doctor before attempting Sheetali Pranayama.
Benefits
Cools down the body and mind
Helps in reducing stress and anxiety
Balances the body's temperature and metabolism
Improves digestion and enhances appetite
Strengthens the nervous system
Enhances lung capacity and oxygen intake
Improves concentration and focus
Helps in regulating blood pressure
Contraindications
People suffering from low blood pressure should avoid this practice
Those with respiratory issues or chronic lung conditions should avoid this practice
Individuals with sensitive teeth or gums should avoid this practice or modify it accordingly
Chakras
Sheetali Pranayama stimulates the Vishuddha (throat) chakra, which is associated with communication and self-expression.
Doshas
Sheetali Pranayama can help balance the Pitta dosha, which governs digestion, metabolism, and body temperature regulation.
It can also balance the Vata dosha, which governs the nervous system, breath, and movement.
Drishi
The drishti, or gazing point, in Sheetali Pranayama is the tip of the nose, where the tongue is touching the roof of the mouth. This helps to maintain focus and concentration during the practice.
History Of Sheetali Pranayama
The exact origins of Sheetali Pranayama are unclear, but it is believed to have been practiced for thousands of years as part of traditional yoga practices in India. It is one of several forms of pranayama, which is a Sanskrit term that refers to the practice of controlling and regulating the breath. Sheetali Pranayama is sometimes also referred to as "Cooling Breath" or "Hissing Breath" due to the sound made during the inhalation. It is thought to have a cooling and calming effect on the body and mind, and may be particularly useful for those dealing with issues related to excessive heat, such as inflammation or anger.
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