Sheetali (Cooling Breath)
Sheetali means 'cooling'. Air drawn over a curled, moist tongue feels cool and refreshing. In Ayurveda it is recommended to pacify Pitta, the hot dosha, especially in summer.
- Time
- 5–10 rounds
- Level
- Beginner
- Position
- Seated
- Best for
- Hot weather, feeling overheated or irritable, Pitta balance
Step by step
How to practise
- 1
Sit comfortably with a long spine.
- 2
Stick the tongue out slightly and curl its sides to form a tube.
- 3
Inhale slowly through the curled tongue, feeling the cool air.
- 4
Draw the tongue in, close the mouth and exhale slowly through the nose.
- 5
Repeat for 5–10 rounds.
Rhythm · 9s cycle
Best for
Hot weather, feeling overheated or irritable, Pitta balance
Why practise it
Traditionally used to cool the body and calm heat and irritability.
Make it work for you
Tips & common mistakes
Tips
- Practise in clean air
- Keep the breath slow
Watch out for
Practising in cold weather or very polluted air.
Good to know
Questions
What if I can't curl my tongue?
Practise Sheetkari: inhale through slightly parted lips over closed teeth.
Described in the Hatha Yoga Pradipika; Ayurveda associates it with balancing Pitta.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- Cotton yoga blanket Warmth for Savasana and Yoga Nidra, or padding under knees. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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