Sheetali / Sheetkari (The Cooler)

 

Sheetali / Sheetkari (The Cooler)

The word Sheetali and Sheetkari derived from the Sanskrit word ‘Sheet’, which means cold or calm or passionless or soothing. These two pranayama are very simple and easy to do and give instant cooling effect. Both are almost having same effects and benefits with few contraindications. These techniques should not be practiced in polluted atmosphere and cold weather. It can be done after asanas and other dynamic exercises to restore normal body temperature.

 

🔶    How to do?

Sheetali: Sit in comfortable posture with clean atmosphere and hands resting on knees in any mudra. Relaxing for a while physically and mentally extend your tongue out as much as possible and fold it upward to make a tube. Inhale deeper through the folded tongue and then close mouth after drawing the tongue inside and exhale through the nose. Feeling of coolness will be experienced in the roof of the mouth and esophagus. This is one round. You can practice 10 to 15 rounds. 

 

Sheetkari: Sitting postures should be same as Sheetkari. Hold the teeth together lightly and open lips to expose the teeth. Then inhale deeply through the teeth keeping tongue flat and relax inside. After inhalation, close lips and exhale from nose. This is one round. You can do 10 to 15 rounds.

✔️    Benefits

These practices cool body and mind. They affect important brain centers associated with biological drives and temperature regulation. People having high blood pressure, hyper thyroid, acidity, can do regularly. They induce muscles relaxation and mental tranquility as well as reduce hunger and thirst. Women getting hot flashes can practice regular. These practices also induces calming and soothing effects to tranquilize the brain for better sleep. Regular practice of these pranayama can reduce anxiety, restless mind and over excitement.

❌ Precaution

People suffering from respiratory illness, such as - asthma, cough & cold, low blood pressure, depression, chronic constipation should avoid these pranayama. Winter season and cool weather are not suitable for these pranayama. Surrounding should be clean during the practice.