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SHEETALI PRANAYAMA
Sheetali Pranayama (cooling breath)
Sit in any comfortable meditation posture with the hands on the knees in chin orjnana mudra. Close the eyes and relax the whole body. Extend the tongue outside the mouth as far as possible without strain. Roll the sides of the tongue up so that it forms a tube. Inhale and draw the breath in through this tube. At the end of inhalation, draw the tongue in, close the mouth and exhale through the nose. Practise yogic breathing throughout. The breath should produce a noise similar to rushing wind. A feeling of icy coldness will be experienced on the tongue and the roof of the mouth. This is one round.
Practise 9 rounds. Duration: Gradually increase the number of rounds from 9 to
15 and the duration of each inhalation/exhalation. For general purposes 15 rounds is sufficient; however, up
to 60 rounds may be performed in very hot weather. Awareness: On the tongue and the cooling sensation of the
breath.
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