Śītalī

Classical description

The Haṭha Yoga Pradīpikā (2.57-58) describes:

“The wise one should inhale air through the tongue (rolled like a tube) and practice kumbhaka as before. Then one should exhale slowly through both nostrils.”

“This kumbhaka called Śītalī cures diseases of the abdomen and spleen, fever, bile, hunger, thirst, and the effects of poisons.”

Technique

1. Sit in meditative posture
2. Roll the tongue forming a tube (like a rolled leaf)
3. Extend the tongue slightly outside the lips
4. Inhale slowly through the tongue tube, producing a soft sound
5. The cool air passes over the tongue, cooling the mouth and throat
6. Retract the tongue and close the mouth
7. Retain the breath with bandhas according to capacity
8. Exhale slowly through both nostrils
9. Repeat 10 to 20 times

Effects according to the texts

The HYP is specific about the benefits:

• Gulma-plīha-ādi-roga-ghna — cures diseases of abdomen and spleen
• Jvara-nāśana — destroys fever
• Pitta-nāśana — eliminates excess bile
• Kṣudhā-tṛṣṇā-nāśana — destroys hunger and thirst
• Viṣa-ghna — neutralizes poisons

Recognized effects:

• Significantly cools the body and mind
• Reduces blood pressure
• Calms anxiety and agitation
• Benefits conditions of excess heat (pitta)

Notes

Śītalī means “cooling” or “that which cools”. It is the most powerful cooling technique. Approximately one third of the population cannot genetically roll their tongue — for them, Sītkārī is the alternative. Avoid in cold climates, asthma, bronchitis, or excess mucus.