Tiffany Wood Yoga

Beat the Heat... With Your Tongue and Breath!

Tiffany Wood practicing Sitali Pranayama

Sitali Pranayama

Sitali = Cool

Effects
It cools the system, and soothes the eyes and ears. It activates the liver and the spleen, improves digestion and relieves thirst. Its great to relieve summer heat and hot flashes due to menopause.

Technique:
1. Sit in a comfortable seated pose.

2. Keep your back erect and your head level. Place your palms down on your thighs so that your upper arm bones come down directly under your shoulders. Create Jnana Mudra. 

3. Open your mouth and form the lips into an 'O.' 

4. Gently curl your tongue just inside your lips. If you cannot curl your tongue; touch the sides and tip of the tongue to your teeth, from the molars to the front teeth.

5. Draw in the breath across your curled tongue. Make a sibilant sound (sssssssa) to fill the lungs completely. The air is drawn in as if through a drinking straw. After full inhalation withdraw the tongue and close the mouth. 

6. After full inhalation, create Jalandhara Bandha


7. Now hold the breath (antara kumbhaka) for about 5 seconds, engaging Mula Bandha

8. Exhale slowly with an aspirate sound (hhuuuuuuuuum) through the nose as in Ujjayi. 

9. This completes one cycle of Sitali Pranayama. 

10. Lift the head and repeat the cycle for 5-10 minutes.

11. After completion lie down in Savasana.