Sitali Pranayama

Position : Sit in any meditative or comfortable position.

Practice :

• Keep the palms resting on the thighs. Close the eyes and relax the whole body.
• Stretch the tongue forward outside the mouth as far as possible. Roll the sides of the tongue up so that it forms a tube shape.
• Slowly suck the air in through the shape of the tube and feel the cool air passing down the trachea into the lungs. 
• At the end of the inhalation, close the mouth and exhale through the nostrils. Feel the warm air touching the walls of the nostrils as you exhale.
• Repeat the practice 6-9 rounds.

Benefits :

• This is a cooling pranayama. It cools and reduces mental and emotional stress.
• It cools the body and mind, generates a feeling of satisfaction.
• It helps reduce blood pressure and acidity.

Contra-indications :

• People suffering from low blood pressure, asthma, bronchitis, chronic constipation and excessive mucus should avoid this pranayama. 
• Avoid this pranayama during winter and in cool climates.