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Shitali Pranayama

Dear friends, today we bring to you the practice of Shitali Pranayama. As the name suggests, it is a breathing exercise that imparts coolness to our bodies, especially beneficial during the heat. It is highly advantageous for those with increased acidity, excessive sweating, mouth ulcers, or stomach ulcers.

Now, let me guide you on the correct way to perform Shitali Pranayama for maximum benefits. Find a comfortable sitting position, such as Sukhasana, Padmasana, Ardha Padmasana, on a chair, on a mat, or even on a bed. Ensure that your back is straight, your chest is expanded, and your abdominal muscles are relaxed. Place your hands on your thighs or adopt a mudra such as Pran Mudra or Gyan Mudra. Form a tube with your tongue by rolling its sides and extending it slightly outside your lips. Inhale slowly through this tube, then close it and exhale through your nose.

Benefits of Shitali Pranayama include:

  • Cooling the body
  • Promoting relaxation of both body and mind
  • Effectively reducing stress
  • Helping with conditions related to the throat and anger
  • Providing relief for individuals experiencing excessive heat, sweating, stomach ulcers, mouth ulcers, or nosebleeds

Safety guidelines:

  • Perform Shitali Pranayama only during warm weather.
  • Avoid this practice if you have cold-related illnesses such as asthma, bronchitis, cold, or cough.
  • If you are unable to roll your tongue, Shitkari Pranayama (inhaling through the teeth) is a suitable alternative.


  • An average person can practice Shitali Pranayama for 5 minutes.
  • Those seeking therapeutic benefits can allocate 5 minutes in the morning, 5 minutes in the evening, and if possible, another 5 minutes during the afternoon.

To maximize the benefits of Shitali Pranayama:

  • Practice the pranayama for 4 minutes during your session.
  • For the remaining 1 minute, close your eyes and feel the effects of the practice.
  • Close your eyes to sense the changes happening within your body.

Thank you all very much. May your day be filled with positivity.