Firstly  sit in a comfortable upright, seated position. Secondly, spine is nice and straight. Next place your hands gently on your knees.  Finally have your legs folded, or if this is too difficult, straight in front of you or sit in a chair. Most importantly, keep your pelvis slightly tilted forward.  Sit on a block or bolster to support this gentle pelvic tilt.

Then breathe in through a tongue curled like a straw. Next breathing out through the nose. If you are unable to curl the tongue you can perform Sitkari instead, where you breathe through the teeth which are lightly held together or sip through your lips like a straw.



Sitali pranayama is a great way to prepare you during the hot summer months for the practice of yoga.

In conclusion, this works much like an evaporative cooling system.   It cools the air before it hits your lungs, impacting the gas exchange with warm gases being exchanged for cool ones. Sitali prnanayma cleanses the system of excess pita, helping with conditions such as nausea, skin eruptions, eczema, thirst, diarrhea, fever, hyperacidity, anger, inflammation, menopausal symptoms and other signs of excess heat and toxicity. [2]

Please refer to this great YouTube clip on how to perform this pranayama

Inhaling over the tongue, cooling the blood and exhaling through the nose. 

Equal inhalation and exhalation, 1:1 breath and a minimum of 30 rounds, around 5 minutes to take effect.

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The information contained on this website is for general education purposes only and is not a substitute for professional medical advice, diagnosis or treatment. You should always obtain advice relevant to your particular circumstances from a health professional. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Medical information changes constantly. The information on this website or on the linked websites should not be considered absolutely complete, current or exhaustive, nor should you rely on such information to recommend a course of treatment for you or any other individual. Reliance on any information provided on this website or any linked websites is solely at your own risk.

[2] AYA Lecture Notes, D Salerno, 2013
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