Tongue Hissing – Shitali

Shitali literally means cooling and hence the name.



It can safely be practiced anywhere and at any time, as and when needed.

Technique

1. Sit in sukhasana or any other comfortable posture.





2. Stick your tongue out about an inch from your mouth, rolled up at the sides like the tube of a funnel.

3.



Suck in air through this channel (to the count of 5)

4. Inhale in such a way that the air flows all over your tongue, from the tip to the very base. See how cool it feels.





5. After a full inhalation, close your mouth and exhale slowly through the nose.

6.



This comprises one round. Increase the frequency gradually, as required, up to 5 or 10 rounds.

Shitali is known to cool the body, mind and nervous system.



Subsequently, it has a pacifying and relieving effect on the mind and body. It also has shown positive effects on blood circulation and body temperature, while activating the spleen, liver and flow of bile. It is also known to improve digestion and relieve thirst, mouth ulcers and hyperacidity. Shitali pranayama is also highly recommended as an immediate remedy for nervousness and panic attacks.