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Sheetali Pranayama, Seetkari Pranayama : Steps and Benefits

Sheetali PranayamaSheetali Pranayama (Cooling Breath Technique) is a really effective way to cool the body and calm the mind while expelling toxins from the body simultaneously.
It is also said to relieve a variety of stomach and lower-abdominal ailments.
The word Sheetali (शीतली) means “the one that can cool you down“.

Steps in the Sheetali Pranayama

  • Sit in a comfortable cross-legged position or in Vajraasana.
  • Take two or three deep inhales and exhales through the nose to prepare yourself.
  • Bring your tongue all the way out and roll it in the shape of a tube (curling the sides in towards the center to form a tube). If you have problem doing this method, then skip and try Seetkari Pranayama as described below. If you cannot roll your tongue, just purse the lips making a small “o” shape with the mouth.
  • Inhale through the tube of the tongue and at the end of the inhalation, lower the chin to the chest in Jalandhara Bandha and hold the breath for 6 to 8 seconds.
  • When ready to exhale, lift the chin up, close the right nostril with your right thumb. Using Ujjayi breath, exhale slowly through the left nostril. This completes one round.
  • Repeat this process for 5-10 times. Best way is to start with 5 times a day and slowly increase it to 10 times a day.

Seetkaari Pranayama Steps

Seetkari PranayamaSeetkaari” (सीत्कारी) means the breathing technique that “produces the ‘seee’ or the ‘seet (hissing)’ sound”.

  • Sit in a comfortable cross-legged position or in Vajraasana.
  • For 2 to 3 minutes, observe the flow of breath at the tip of the nose to bring in a feeling of being centered and inward focused.
  • Open the lips and bring the teeth together lightly.
  • Take a long deep breath through the gap between the teeth.
  • At the end of inhalation, lower the chin to the chest in Jalandhara Bandha and hold the breath for 6 to 8 seconds.
  • When ready to exhale, lift the chin up, close the right nostril with your right thumb. Using Ujjayi breath, exhale slowly through the left nostril. This completes one round.
  • Repeat this process for 5-10 times. Best way is to start with 5 times a day and slowly increase it to 10 times per day.

Benefits of Sheetali Pranayama and Seetkaari Pranaayama

  • Both Sheetali and Seetkaari are effective in cooling the the entire body, nervous system and also the brain.
  • Reduces stress, anger and axiety effectively.
  • Lowers the Blood Pressure.
  • Cures Insomnia and makes you able to get deep relaxing sleep.
  • Prevents premature greying of hair and hairfall.

Precautions before practicing Sheetali Pranaayama and Seetkari Pranaayama

  • Avoid these pranaayams during the extreme cold days of winter (unless your body heat is excess).
  • Avoid if you are suffering from asthma, cold, cough and congestion.
  • If you have a history of chronic constipation, stop doing these breathing techniques as they cool the area around Swadhishtana Chakra).

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