Sitali Pranayama
शीतली प्राणायाम
Sitali (Cooling Breath) — inhale through a rolled tongue to cool the body.
Anatomy Involved
Benefits
- Cools the body
- Reduces anger
- Lowers blood pressure
- Great for summer
- Calms pitta dosha
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Cold/flu
- Low blood pressure
- Winter (may overcool)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Sitali (Cooling Breath) — inhale through a rolled tongue to cool the body.
How to Practice
1. Sit in Sukhasana.
2. Stick tongue out, roll it into a tube.
3. Inhale through the rolled tongue — cool air.
4. Draw tongue in, close mouth.
5. Exhale slowly through the nose.
5 more steps remaining
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Frequently Asked Questions
Common questions about Sitali Pranayama
What is Sitali Pranayama?
Sitali (Cooling Breath) — inhale through a rolled tongue to cool the body.
What are the benefits of Sitali Pranayama?
Cools the body. Reduces anger. Lowers blood pressure. Great for summer. Calms pitta dosha.
Who should avoid Sitali Pranayama?
Avoid this pose if you have: Cold/flu, Low blood pressure, Winter (may overcool).
How many steps are in Sitali Pranayama?
Sitali Pranayama is practiced in 10 steps. Sit in Sukhasana.
Is Sitali Pranayama suitable for beginners?
Yes, Sitali Pranayama is a beginner-friendly pose suitable for all levels.
What conditions does Sitali Pranayama help with?
Sitali Pranayama is therapeutic for: hypertension, anxiety.
What poses should I do before Sitali Pranayama?
Prepare with: Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.
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