Method, Precautions & Benefits of Sheetali Pranayama || Sheetali Pranayama karne ka Tarika, Savdhania aur Fayde [2020-21]

The word "Sheetli" means "cooling", that is, a process that can calm our body and give a feeling of coolness. The word Sheetli is originally derived from the word "Sheetal" which means cold or soothing. The daily practice of Sheetali Pranayama calms the mind with the body. The basic purpose of Sheetali Pranayama is to decrease the body temperature which has a positive effect on our nervous system and endocrine glands. Practicing this pranayama makes a person young and attractive and its daily practice enables you to control thirst and hunger. Sheetali Pranayama is somewhat similar to Sheetkari Pranayama and both are mentioned in the ancient text "Hatha Yoga Pradeepika".

Method for Sheetli Pranayama 

1. Sit in any comfortable meditation posture. Place your hands on your knees in Chin or Jnana Mudra.

2. Close your eyes and try to relax the whole body.

3. Extend the tongue out of the mouth as far as possible without straining. Roll the sides of the tongue so that it becomes like a tube or tube. Inhale through this tube.

4. At the end of breathing, take the tongue back into the mouth and close it. Exhale through the nose.

5. While inhaling, a sound similar to strong wind should be produced.

6. On the roof of the tongue and mouth you will experience icy coldness.

7. This is a cycle.

8. Do 9 cycles.

Precautions in Sheetli Pranayama 

1. People suffering from low blood pressure or respiratory disorders such as asthma, bronchitis and excessive mucus should not practice this pranayama.

2. Those who have heart disease should not stop breathing in the practice of Sheetali Pranayama.

3. This practice slows down the functions of low energy centers, therefore, people suffering from chronic constipation should not practice Sheetali Pranayama.

4. Generally, this pranayama should not be done in winter or in cold climate.

Benefits of shitali pranayama

1. Sheetali Pranayama provides coolness to body and mind.

2. It affects important brain centers associated with biological energy and temperature regulation.

3. Sheetali pranayama calms mental and emotional stimulation, and encourages the flow of prana throughout the body.

4. It relaxes the muscles, provides mental peace.

5. It can be used as a pacifier before sleeping.

6. Sheetali Pranayama gives control over hunger and thirst, which creates a feeling of satiety.

7. Shitali Pranayama helps to reduce the acidity of blood pressure and moderate.