Introduction
The mind and body become fatigued daily and need to cool down and rest. Sitali Pranayama uses yogic breathing to calm and relax the body-mind system. One of the eight classical pranayamas listed in the Hatha Yoga Pradipika, this breathing method is explicitly utilized in yoga to moisten the system and lessen imbalances. Regular Sitali Pranayama practice helps the body remove toxins and cleanses them. Additionally, by practicing Sitali, individuals will quickly notice a decrease in the amount of anger in their minds and bodies due to too much work, hot weather, or a heated workplace (factories).
What Is the Meaning of Sitali?
The word Sitali, also known as Sheetali in Hindi, is derived from the word sheet. The Sanskrit root word "Sheet" means "cold" or "frigid." Therefore, "Sheetal" can be a noun to mean "something that has a cooling or soothing effect."
The hissing sound made by the tongue during this pranayama, also known as Sitali, instantly cools the upper and lower palates of the mouth.
As a result, the Sitali or Sheetali Pranayama (which means regulating the Prana) describes a breath that allows the Prana to calm down by inhaling through the moist, curled tongue.
How to Practice Sitali Pranayama?
To learn how to perform the Sitali breathing exercise, follow the steps in the correct sequence.
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Take a comfortable seat on a chair with feet level on the ground or cross-legged in Padmasana, Sukhasana, or Vajrasana on any flat surface. Maintain a straight spine while releasing all muscular tension.
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Place the hands in Gyan Mudra and on the knees. The Gyan Mudra is made when the thumb and index fingertips are in contact.
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Control breathing by repeatedly exhaling through the nose and inhaling through the mouth.
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Bring out the tongue and curl it at the sides into a pipe.
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Suck the air in from outside the mouth through this pipe-like curled tongue. There will be a cold feeling all over the tongue.
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After inhaling, practitioners should hold their breath and place the chin over the collarbone to enter Jalandhara Bandh, also known as chin-lock.
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Before exhaling, release the hold, retract the tongue, and exhale via the nostrils. Beginners must perform the lockstep before moving directly to exhale following inhalation.
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Perform this pranayama for three to six cycles.
Duration of Sitali's Breathing Exercises:
Sitali pranayama is often recommended as the final pranayama since it has a cooling effect. This can be done for a minimum of six cycles.
The greatest time to do this is in the summer, when it will help one feel cooler and combat the heat. This can also be used when people are thirsty but have no liquid. This will keep their thirst at bay for a while.
What Are the Benefits of Sitali Pranayama?
Sitali Pranayama has a cooling and relaxing impact, which makes it beneficial in many ways. Its cooling function works well to balance the body's unbalanced Kapha dosha.
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A study on the effect of Sitali pranayama on brain waves has shown that it increases the power of the alpha, delta, and theta waves while decreasing the power of the beta wave. This is according to the study impact of Sitali Pranayama on the topographic mapping of the brain waves.
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Beta waves are noticed in the mind when filled with fear and worry, but alpha waves are primarily seen in calm and serene minds.
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Through its calming and relaxing impact, it helps practitioners to feel less stressed and anxious.
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Additionally, it lowers fever by lowering body temperature.
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When it is hot outside in the summer, do this to reduce the body temperature.
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It alleviates hunger and thirst in emergency conditions.
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Performing it three to four times daily can reduce body temperature by three to four percent in the summer.
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It also helps to reduce blood pressure.
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Sitali Pranayama is highly beneficial for those who have trouble sleeping. Its regular practice will aid in the treatment of insomnia.
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It is highly beneficial for those with sleep disorders. It allows them to unwind and sleep comfortably for up to eight hours.
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Additionally, this pranayama aids in addressing the issue of hair loss generally and during the monsoon season. Its regular use reduces hair fall and encourages hair growth on the head.
What Are the Precautions While Doing Sitali Pranayama?
While performing Sitali Pranayama, people should be aware of the following precautions:
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It is advised to perform this breathing exercise on an empty stomach for the best benefits.
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Make sure the neck and back are not curled or bowed, as this hinders the flow of Prana throughout the subtle body.
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Unlike other pranayamas, Sitali Pranayama should not be performed in the winter or extremely cold conditions because it may cause lung respiratory issues.
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Before doing Sitali Pranayama, anyone with cardiac conditions should speak with a doctor or an expert yoga instructor.
What Are the Contraindications of Sitali Pranayama?
Avoid taking this cooling breath if any of the following medical or health issues exist:
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People with normal blood pressure and long-term illnesses like migraines should not do this.
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People with conditions like asthma, cough, colds, and congestion should not perform it because it involves inhaling cool air during controlled breathing exercises, which will worsen their condition.
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People suffering from chronic constipation should avoid this since it causes the nerves to chill, which does not help excreta movement.
Conclusion
Sitali Pranayama, as a whole, is a fantastic yoga technique that can be practiced anytime, anyplace to relieve stress and promote relaxation of the body and mind. Additionally, it relieves stress, rage, and anxiety while lowering body heat and fever. It is a breathing technique that may be used while working in the workplace to relax the body and clear the mind. One can also complete it during a 10- to 15-minute break from household duties. It also aids in lowering rage.
