SI

Beginnerseated

Cooling Breath

Sitali Pranayama · शीतली प्राणायाम

Also known as: Sitali Pranayama · Rolled Tongue Breath

SitaliCooling·PranaBreath·AyamaExtension

Cooling Breath, also called Sitali Pranayama is a classical yoga posture. Its Sanskrit name Sitali Pranayama translates word-for-word as: Sitali (Cooling) · Prana (Breath) · Ayama (Extension). In this posture, the body grounds through the sit bones while the spine rises tall. Cools the body. Reduces anger. Lowers blood pressure. It is particularly valued for quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is a meaningful addition to any practice, particularly beneficial for beginners and seniors. Practitioners with low blood pressure should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Cools the body
Reduces anger
Lowers blood pressure
Great for summer
Calms pitta dosha
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Move slowly between positions, keep eyes open, and rest against a wall if dizziness arises.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Sit on the front edge of your sitting bones
2Lengthen the spine upward on each inhalation
3Keep the chest lifted and shoulders relaxed
4Ground down through the sitting bones
5Maintain an elongated spine — avoid rounding the back
6Surrender the weight of the body to the props and the floor

Pose Details

Helps With

hypertensionanxiety

Pose Type

restorative

Body Focus

full body

Focus Areas

relaxationbreathing

Best For

beginnersseniors

Yoga Styles

hathakundalini

When to Practice

eveningrestorative

Position

seated

Practice Flow

Seated Tadasana

Baddha Konasana

Neck Rolls

SI

This pose

Supta Tadasana

Savasana

How to Practice

1

1. Sit in Sukhasana.

2

2. Stick tongue out, roll it into a tube.

3

3. Inhale through the rolled tongue — cool air.

4

4. Draw tongue in, close mouth.

5

5. Exhale slowly through the nose.

5 more steps remaining

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Frequently Asked Questions

Common questions about Sitali Pranayama

What is Cooling Breath?

Cooling Breath, also called Sitali Pranayama is a classical yoga posture. Its Sanskrit name Sitali Pranayama translates word-for-word as: Sitali (Cooling) · Prana (Breath) · Ayama (Extension). In this posture, the body grounds through the sit bones while the spine rises tall. Cools the body. Reduces anger. Lowers blood pressure. It is particularly valued for quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is a meaningful addition to any practice, particularly beneficial for beginners and seniors. Practitioners with low blood pressure should approach with care or consult a qualified teacher.

What are the benefits of Cooling Breath?

Cools the body. Reduces anger. Lowers blood pressure. Great for summer. Calms pitta dosha.

Who should avoid Cooling Breath?

Avoid this pose if you have: Cold/flu, Low blood pressure, Winter (may overcool).

How many steps are in Cooling Breath?

Cooling Breath is practiced in 10 steps. Sit in Sukhasana.

Is Cooling Breath suitable for beginners?

Yes, Cooling Breath is a beginner-friendly pose suitable for all levels.

What conditions does Cooling Breath help with?

Cooling Breath is therapeutic for: hypertension, anxiety.

What poses should I do before Cooling Breath?

Prepare with: Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.