Nisha Yadav

Sheetali Pranayama

Sheetali pranayama


Sheetal means ‘that which is calm, cool and soothing’

  • Relax your mind and body in any meditative posture
  • Keep your upper body straight and erect.
  • Extend the tongue outside the mouth as far as possible without strain and curl the sides of the tongue up so that it forms a tube.
  • After short exhalation start inhaling from the mouth, through the 

Tongue, slowly and rhythmically with a hissing sound.

  • Continue inhaling till a sense of fullness is felt in the chest.
  • Retain the inhaled air for some time (till you are comfortable)
  • Now exhale through the nose as naturally as possible.
  • Take a few normal breaths and repeat a few more rounds.
  • Limitations
  • In case of serious cardiac and hypertension cases

One can practice without retention of the breath.

  • Low B.P., respiratory disorders e.g.asthma, bronchitis, chest

Congestion avoids practice. Avoid in case of constipation.

  • Benefits
  • Controls hunger, thirst.
  • Helps in managing psychosomatic ailments.
  • Helps in reducing ailments of the abdomen.
  • Cool and calms down the body and mind.


Nisha Yadav ( Yoga expert )

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