Shitali Pranayama

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Shitali Pranayama 2018-01-22T10:45:54+00:00

Shitail Pranayama:-


Our breath is our life source, it’s the most important aspects of life but we don’t often actively think about it. Yoga pranayama (breath work) teaches us techniques to use not only in our yoga and meditation practice but also throughout our daily lives.Some breathing techniques are to uplift energy and increase heat like breath of fire and others calm us. Today we will focus on Shitali Pranayama, a cooling breath that will not only cool your body temperature but also your anxiety and mood.
Origin: Shitali or Sheetali translates to “cooling” or “soothing,Type of Yoga Practiced In: There’s no specific type of yoga that uses Shitali, although it’s perfect for any Yoga Nidra, Yin, or Restorative class to cool the body and calm the mind. It’s also a good technique to learn for daily life. You don’t have to practice yoga or meditation to learn pranayama!Shitali Pranayama is your go-to when you need to slow or calm down. It’s used primarily in evening classes/practices or mid-day when you’re in search of a little break from daily stress.

Benefits: Shitali Pranayama like many other breath techniques improves focus while reducing body temperature and anxiety. It lowers one’s blood pressure and soothes the ‘fight or flight’ reaction within the nervous system. Shitali also has proven helpful for people with insomnia and problems sleeping.

Get Started:Find a comfortable seat. You may want to lean against a wall or sit in a chair. It’s important that you find ultimate comfort before practicing meditation and pranayama. Sit tall, lengthening the spine and softening the shoulders.

Relax the muscles in your face and throat. Close your eyes and begin deep breathing in and out through the nose. Take a few minutes to release any stagnant energy in the body and establish a deep sense of awareness of the breath and body.Take a few breaths to find an even length of your inhale and exhale. When you feel ready, double the length of the exhale. This will be a 1:2 count breath.
On your inhale, curl the tongue like a taco (remember when you were a kid?). If this is not attainable, you can make the letter “o” with the lips. Bring your tongue into your mouth and seal your lips.

Recommended Asana:-

Try breathing seated with legs crossed (Padmasana) or lotus pose. Practice this pranayama when you’re in need of decompression and serene energy.Fun Fact: In ancient text of Hatha Yoga Pradipika, Swami Swatmaram says that person becomes young and attractive by practicing this pranayama.Our breath is our life source, it’s the most important aspects of life but we don’t often actively think about it. Yoga pranayama (breath work) teaches us techniques to use not only in our yoga and meditation practice but also throughout our daily lives.

Some breathing techniques are to uplift energy and increase heat like breath of fire and others calm us. Today we will focus on Shitali Pranayama, a cooling breath that will not only cool your body temperature but also your anxiety and mood. Cooling Breath, Shitali Pranayama Pronounced: sh-ee-tah-lee prah-nah-YAH-mah Origin: Shitali or Sheetali translates to “cooling” or “soothing,: Type of Yoga Practiced In: There’s no specific type of yoga that uses Shitali, although it’s perfect for any Yoga Nidra, Yin, or Restorative class to cool the body and calm the mind. It’s also a good technique to learn for daily life. You don’t have to practice yoga or meditation to learn pranayama!

Shitali Pranayama is your go-to when you need to slow or calm down. It’s used primarily in evening classes/practices or mid-day when you’re in search of a little break from daily stress. Benefits: Shitali Pranayama like many other breath techniques improves focus while reducing body temperature and anxiety. It lowers one’s blood pressure and soothes the ‘fight or flight’ reaction within the nervous system.Shitali also has proven helpful for people with insomnia and problems sleeping. Get Started: Find a comfortable seat. You may want to lean against a wall or sit in a chair. It’s important that you find ultimate comfort before practicing meditation and pranayama. Sit tall, lengthening the spine and softening the shoulders. Relax the muscles in your face and throat. Close your eyes and begin deep breathing in and out through the nose.

Take a few minutes to release any stagnant energy in the body and establish a deep sense of awareness of the breath and body. Take a few breaths to find an even length of your inhale and exhale. When you feel ready, double the length of the exhale. This will be a 1:2 count breath. On your inhale, curl the tongue like a taco (remember when you were a kid?). If this is not attainable, you can make the letter “o” with the lips. Bring your tongue into your mouth and seal your lips.

Your exhale will be twice as long as the inhale and will come out the nose. Notice how the breath is immediately cooling and calming. Follow this breath cycle for five to 10 rounds. When you feel that you’re ready for more, remember to always honor your breath and body. Length of Practice: Shitali Pranayama is a 1:2 breath, this means to double the length of your exhale to your inhale. Speed of Practice: Due to Shitali being a cooling and calming pranayama, take it slow. There’s no need to rush or force the breath.

Recommended Asana: Try breathing seated with legs crossed (Padmasana) or lotus pose. Practice this pranayama when you’re in need of decompression and serene energy. Fun Fact: In ancient text of Hatha Yoga Pradipika, Swami Swatmaram says that person becomes young and attractive by practicing this pranayama.