Shitali and Shitkari Pranayama

In Sanskrit, Shital means cool. Shitali and Shitkari  Pranayama cools the system, hence the name.

Duration – 3 to 4 Minutes

In these two Pranayama inhalation is done through mouth and not through nostrils without application of any Bandhas.

1. Sit in any Comfortable Asana (   Padmasana, ArdhaPadmasana and Vajrasana etc. )

2. keep your neck and back straight, open the mouth to form an ‘O’, push out the tongue and curl it lengthwise like a leaf.

3. Draw in air through it as if drinking with a straw and fill the lungs completely. The breath is moistened by passing through the curl of wet tongue.

4. After the full in breath, withdraw the tongue and close the mouth.

5. Lower the head and perform Jallandhar Bandha.

6. Hold the breath for ten to twenty seconds.

7. Exhale normally through nostrils and raising the head up.

For practicing Shitkari Pranayama, Tongue is not curled, instead kept flat and drawn out of the mouth. Rest of the stages is similar to Shitali Pranayama as stated above.

Benefits of Shitali and Shitkari Pranayama - These two Shitali and Shitkari Pranayama are exhilarating. They cool the system and soothe the eyes and ears. They are beneficial in cases of low fever and biliousness. They activate the liver and spleen, improve digestion and relieve thirst. They are beneficial in halitosis (bad breath, Dakar).