Sheetali Pranayam – Steps – Benefits – Precaution


The word Sheetali (शीतली) means “the one that can cool you down”. The technique is very similar to the Seetkari pranayama.


  • Sit in any comfortable meditation posture.
  • Close your eyes and relax the whole body.
  • Open your mouth & stretch your tongue outside the lips.
  • Roll both sides of the tongue up so that it forms a tube.
  • Practice a long, smooth and controlled inhalation through the rolled tongue.
  • At the end of inhalation, draw the tongue in, close the mouth and exhale through the nose.
  • The breath should produce a sucking sound.
  • A feeling of icy coldness will be experienced on the tongue, the roof of the mouth and throat
  • This is one round.


  • It removes excess heat in the body & cools the system thus reducing anger, anxiety and stress.
  • The practice of Sheetali Pranayama before sunrise increases memory and intelligence.
  • This Pranayama refreshes the body, mind & purifies the blood.
  • Those people who feel tired, lazy and sleepy while getting up in the morning or even during the day, must practice this pranayama.
  • By purifying the blood, it beatifies the skin, brightens the face and brings lustre in the eyes.
  • This is also good for high BP, constipation, indigestion, acidity, ulcers, fever, skin disease and spleen enlargement.
  • It harmonizes the secretions of reproductive organs and all the endocrine system.
  • He, who practices this Pranayama regularly, will not be affected by poison and viral infection.


  • Avoid this pranayama in extreme cold weather. Also avoid if having cold, cough, asthma, tuberculosis, breathing problem, lung disorder, arthritis, low blood pressure or chronic constipation problems.
  • Those with heart problems should consult a Yoga expert or a Doctor before attempting Sheetali Pranayama.


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