- Place the palms resting on the thighs.
- Stretch the tongue forward partly out of the mouth and fold it so as to resemble the beak of a crow.
- Slowly suck in the air through the beak and feel the jet of cool air passing down the throat into the lungs.
- Slowly exhale through the nostrils, feeling the movement of warm air all the way up from the lungs through the throat and the nasal passages.
- This completes one round of Sitali Pranayama.
- Repeat nine rounds.
They induce muscular relaxation and an over-all cooling effect. They soothn the eyes, ears and purify the blood. They quench the thirst, appease hunger and generate a feeling of satisfaction. The taste buds and the mouth are sensitized.
Allergies due to cold can be effectively overcome by prolonged practice. They help in reducing tensions and stress and induce mental tranquility. Sitkari and Sadanta keep the teeth and gums healthy. They help reduce blood pressure and acidity in stomach. They cure chronic dyspepsia (indigestion), various chronic skin diseases, and release even very subtle tensions.
Expansion of awareness – a facet of spiritual growth – takes place as you move from Sitali (linear awareness) to Sitkari (surface awareness) and then to Sadanta (3-D awareness).
People with Low Blood pressure should avoid. People suffering from cold, sore throat, bronchitis etc.. should avoid. Practitioners with sensitive teeth, missing teeth for dentures should avoid Sitkari and Sadanta. Instead they can practice Sitali. Generally, avoid in winter or in cool climates.