Pranayama – Shithali Pranayama

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Pranayama – Shithali Pranayama


The purpose of the Shitali breathing is to reduce the body temperature, this may have positive effect on the endocrine glands and nervous system.
A person becomes young and attractive by practicing this pranayama.
This pranayama removes excess heat accumulated in the system, reduces the excess biles, corrects the disorders of spleen, works on fever.
This pranayama gives control over hunger and thirst.
It has a calming effect on entire nervous system, especially it stimulates the parasympathetic nervous system, which induces muscular relaxation and is very effective in stress management.
This pranayama is very effective for relaxation of body and mind.

How to Perform:

Beginners can start with deep breathing practice in sitting position (Padmasana – Lotus, Swastikasana- Auspicious, Vajrasana – Thunderbolt, Any Cross legged position in which the body can be relaxed and spine is erect.
Then start inhaling through mouth by rolling the tongue, make sure that the air passing in is cooled via tongue.
Initially 4 seconds inhale through mouth while rolling the tongue and exhale for 6 seconds through both nostrils, this can be practiced for about 5 minutes.
With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds.


If you have Low Blood pressure then this pranayama can bring it further down. So you must be careful.
You may feel little cold or tingling sensation in the throat due to cold air but this is normal.
Under No circumstances the proportion of the breathing should be forced.
If you feel dizzy then please stop the practice and continue normal breathing.

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