#Types of pranayama in tamil full#

Then, slowly exhale through the nostrils. 1 If saliva has accumulated and you feel the need to swallow, you can swallow during the retention. One or two seconds is usually sufficient at first.

#Types of pranayama in tamil full#

In either variation, inhale as in full yogic breath, completely filling the belly, the ribs, and the chest, noticing the cool quality of the air as it enters the body.ДЄt the top of the inhale, draw the tongue in, close the mouth, and hold the breath for a few moments-just as long as feels natural-without any strain. Inhale, allowing the breath to pass over the sides of the tongue and through the corners of the mouth. Simply flatten the tongue and catch it gently between the teeth, allowing the lips to part slightly and to widen, as when we smile. If you are unable to roll your tongue-Inhale with Sheetkari Inhale through the curled tongue, as if breathing through a straw. Stick your tongue out and roll the lateral edges upward so that your tongue forms a tube. When you are ready to begin working with the cooling breath, inhale according to your ability to roll your tongue: If you can roll your tongue-Inhale with Sheetali Begin by taking a couple of full yogic breaths, grounding the mind and gently awakening the prana maya kosha (the energetic body). Gently close the eyes and breathe through the nose. Rest the hands on the knees, and allow the spine to lengthen so that the back, neck, and head are erect, and the chest and abdomen are open. Alternatively, you may choose to sit toward the front of a chair, with your feet flat on the floor. If you are able, it is best to sit cross-legged on the floor with a cushion or blanket to comfortably elevate the hips. Sheetali and sheetkari (as with most pranayamas) are best practiced on an empty stomach. 1 Because this practice requires inhalation through the mouth (which does not have the filtration capacity of the nasal passages), it should not be practiced where there is heavy environmental pollution. 1 Those with heart disease should practice without the breath retention. Sheetali and sheetkari are contraindicated for individuals with low blood pressure, respiratory disorders (such as asthma, bronchitis, or excessive mucus), and anyone with chronic constipation. Of course, it is always best to learn a new technique in person, with a qualified teacher. These instructions are meant to provide a safe, general introduction to these pranayamas. If you do not have this ability, an alternate variation of the cooling breath (known as sheetkari) is described below, in the вЂњHow to PracticeвЂќ section. Sheetali requires an ability to roll the tongue by curling the lateral edges upward to form a tube.

Bolsters the flow of prana throughout the body.

Calms and soothes the mind, supporting mental tranquility.

Helps to calm inflammation throughout the body.

Mitigates hyper acidity in the digestive tract.Kindles the digestive fire and promotes optimal digestion.If it is, consider balancing sheetali with a more heating pranayama, like bhastrika. In these cases, it is important to determine whether sheetali is really the right pranayama to be practicing. 2 Nevertheless, sheetali pranayama should be practiced with care if there is an internal excess of the cold quality, or if the season is especially cold.

This practice is very balancing for pitta and is neutral toward vata and kapha. The practice of sheetali pranayama can be indispensible in cases of hot weather, intense physical exertion, prolonged exposure to direct sunlight, hot flashes, heated emotional situations, and other heat-inducing circumstances. Remarkably, this pranayama also enkindles the digestive fire-just as a live coal covered in ash might begin to glow under the influence of a cold wind. 1 Sheetali pranayama calms and soothes the mind-body organism by activating a powerful evaporative cooling mechanism on the inhalation, delivering a gently cooling energy to the deep tissues of the body. Sheetali comes from the Sanskrit root sheet, which means вЂњcoldвЂќ or вЂњfrigid.вЂќ 1 Sheetal translates roughly as вЂthat which is calm, passionless, and soothingвЂ™. Sheetali Pranayama, also known as Cooling Breath, is a breathing practice that very effectively cools the body, the mind, and the emotions.