How to do Sitali Pranayama Tutorial - Yoga Breathing Technique and Benefits | Cooling Breath

Transcript

hi I'm Brett Larkin today I'm going to be showing you how to do satalia pranayama a breathing technique known for cooling down the body this breath is great to do in the summer before bed or just any time you want to calm down you can also end a sweaty yoga practice with Vitaly pranayama to balance out the heat you've created so to practice the tali pranayama you stick the tongue out now some of you are gonna be able to naturally curl your tongue in a u-shape like a taco I'm one of those people who genetically can't curl my tongue and so if you're like me you can practice a variation called sit khari pranayama in which you just simply stick the tongue out or you press the tongue behind the lower teeth and allow the cool air you draw in the air through the mouth into the body that way so it would look like this and if you can stick the tongue out and curl it or just prefer the variation with the tongue sticking out it looks like this so that's the inhale breath after the inhale you seal the lips and exhale through the nose so picking one of those three variations tongue out tongue out and curled if you can curl the tongue or tongue behind the lower teeth you're inviting cool air into the body to wash over the tongue on the in-breath and then you seal the lips and exhale through the nose on the out-breath our aim is to make that exhale through the nose that out-breath twice as long as the inhale this is gonna stimulate the relaxation response in the body and help you calm down let's try a few rounds together so curling the tongue sticking it out if you can or if you're like me just tongue pressing behind teeth or sticking out breathe in deeply it's almost like you're sucking something through a straw and then seal the lips exhale through the nose completely and slowly a few more times open mouth inhale feeling that cooling air come over the tongue sealing the lips making the exhale as long and slow as you can inhaling through the mouth exhaling through the nose just do a few more rounds together the ideal time to practice this breathing technique this pranayama is around three minutes [Music] [Music] [Music] [Music] notice that the shoulders aren't creeping up by the ears or tensing in any way and keep the spine nice and long and really try to extend the exhale breathing out the nose as slowly as you possibly can [Music] take three or four more breaths on your own [Music] [Music] [Music] to end [Music] simply allow the breath to return to its natural state just breathing in and out through the nose noticing the effect this simple pranayama technique has had on your energy [Music] [Music] from here you can move gently into a meditation or dip the chin and bring your hands to prayer at heart center to move on and start the rest of your day from my heart to yours namaste [Music] you