Śītalī comes from the Sanskrit root śīt meaning “cool” or “calm.” It is a yogic breathing technique where inhalation is drawn in through a rolled tongue (or tube-shaped tongue) and exhaled through the nose. The breath feels cool as it enters, reducing body heat and calming the mind. Traditionally, it is described as a practice that cools the system, balances pitta (fire element), and pacifies restlessness.
Purpose: Cools body , mind and balances heat.
Steps:
1. Sit in a relaxed posture, eyes closed
2. Curl the tongue into a tube (if not possible, use Sheetkari below)
3. Inhale deeply through the rolled tongue
4. Close mouth, exhale slowly through the nose
5. Continue for 8–10 rounds
Benefits:
1. Cools body heat and reduces anger
2. Calms digestion and thirst
3. Induces relaxation and mental peace
Contraindications:
1. Cold, cough, asthma (may worsen symptoms)
2. Low blood pressure (can cause dizziness)
3. Sensitive teeth or jaw issues (rolling tongue may hurt)
