Sitali/Sitkali

Sitali means cooling. This pranayama cools the system.

DIRECTIONS

1. Open the mouth forming an “O” with the lips, and sticking the tongue as far out as possible. Begin by curling the tongue lengthwise, like a curled leaf. This is Sitali. If it is not possible to curl the tongue, which is a genetic trait and cannot be learned, then simply place the tip on the tongue of the roof of the mouth behind the top teeth, as if you will be sipping tea. This is Sitkali.
2. Stretch the curled tongue further out and draw in air through it as if drinking with a straw, filling the lungs completely. The breath is moistened as it passes over the curled tongue.
3. After a full in-breath, withdraw the tongue, close the mouth, and place the tip of the tongue on the roof of the mouth, behind the top teeth. Exhale as in ujjayi (mouth closed).
4. This completes one cycle. Repeat for 5-10 minutes. Breathe normally.