Sitali [Cooling]


Etymology and Meaning

शीतल Sitali [śītala] a. cool, cold, frigid, cooling. Not exciting emotion, not causing painful feelings, cold as in free from passion. See also the religious ceremony observed on the sun's entering Aries.

This pranayama cools the system and hence the name. It can be practiced at any time, at any place and whenever necessary.


  1. Sit straight on the floor. Open your mouth slightly, in such a way that the tip of your tongue should be closer to both lines of the teeth.
  2. Inhale fresh air slowly and steadily through and between the lines of the teeth with a medium speed. Inhaling should be in such a way that the incoming air touches the tongue all the way from the tip to the very base.
  3. When you have inhaled enough air, exhale through both nostrils at a medium speed.
  4. Again inhale through the mouth in the same way and continue this process for up to 5 rounds.


Do not Practice more than ten rounds at a time. While practicing Shitali for the first time, some practitioner would catch cold or get a sore throat. In such case it is better to stop further practice.

Major Benefits

It cools the whole body and the nervous system. It will have a pacifying and relieving effect for various troubles such as headache, fever etc. It activates the liver and spleen, improve digestion and relieve thirst. Shitali pranayama is highly recommended as an immediate remedy for nervousness.