Sheetali

Cooling Breath · శీతలి

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Beginner Pranayama · ప్రాణాయామం

⏱ Hold / repeat: 8–10 breaths · 👧 suitable for children (with an adult) · 👵 senior-friendly

How to do it

Sit comfortably.
Roll the tongue into a tube and breathe in through it.
Close the mouth and breathe out through the nose.
Repeat slowly.

🌬️ Breathing: In through the rolled tongue, out through the nose.

✅ Benefits

Cooling and calming, especially in hot weather

❌ Common mistakes

Breathing too fast

⚠️ Avoid it, or take care, if

Low blood pressure, asthma or cold, cough: avoid

🪑 Easier versions

Sheetkari (through the teeth) if the tongue cannot roll

Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.

More Pranayama

Deergha Swasam Nadi Shodhana (Anulom Vilom) Bhramari Ujjayi Kapalabhati Bhastrika Sheetkari Balloon Breath

Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.