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SHEETALI PRANAYAMA | ENGLISH

Morarji Desai National Institute of Yoga (MDNIY) · 1:00

pranayamameditation

In this practice

Key teachings

  • Mindful breathing
  • Body cooling
  • Focus and concentration
  • Calming the nervous system

Ideal for

  • Individuals seeking to cool down (especially in hot weather)
  • Those experiencing stress or anxiety
  • Beginners to pranayama
  • Practitioners looking for a calming practice

Lesson

Steps

  • Sheetali Pranayama
  • Jnana Mudra

Benefits

  • Cools the body temperature
  • Calms the nervous system
  • Reduces stress and anxiety
  • Helps to reduce thirst
  • Promotes mental clarity
MudraPranaJnanaAmaPranayama

Transcript

Shitali Pranayam Sitting in any comfortable position, place the hand on the knees in Jnana Mudra. Close your eyes. Now, roll up the tongue and shape it as a tube. Inhale maximum through the tongue. Take the tongue inside the mouth and close the mouth. Then slowly exhale through the nostrils, remaining aware of the area used for smelling. This is one round of Shitali Pranayam. Repeat one more round. Shitali Pranayam

Practice summary

Level
beginner
Duration
2 minutes
Equipment
yoga matcushion or bolster (for comfortable sitting)
Target areas
respiratory systemnervous systemmindoral cavity
Energy
calming

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