11 Benefits and Advantages of Sheetali pranayama

Are you looking to know about the benefits and advantages of sheetali pranayama. How to do sheetali pranayama and Do you want to know what precautions one should take while doing sheetali pranyama then this article is for you. In this article, we will learn in detail about the benefits, advantages, and precautions of the sheetali pranayama.

benefits of sheetali pranayama


What is Sheetali pranayama and its importance

A/c to yogapedia  "Sitali pranayama is a yogic breathing exercise that is designed to both calm the mind and cools the body. The term comes from the Sanskrit, sitali, meaning “cooling” or “soothing”; prana, meaning "life force"; and Ayama, meaning "extension."."

Shitali means cold, that is, the meaning of saying cold is that by doing this pranayama, the body gets colder. Therefore it is called Sheetali Pranayama. As is clear from the name itself, this pranayama cools the whole body. Like Pranakari Pranayama, this pranayama is also specially designed to reduce body temperature. Practicing this pranayama not only cools the physical body but also calms the brain. The practice of this pranayama should be done more vigorously in the summer and not more than in the winter season.

According to hathyoga pradeepika, sheetali pranayama means

जिह्वया वायुमाकृष्य पूर्ववत्कुम्भसाधनम्।
शनकैर्घ्राणरन्ध्राभ्यां रेचयेत्पवनं सुधीः।।

How to do / Steps of Sheetali pranayama

Now let's learn how to do sheetali pranayama.
  1.  First of all, sit in Padmasana or any comfortable posture.
  2. Close your eyes.
  3. Now place your hands on the knees in Gyanamudra or Anjali mudra.
  4. Now take out your tongue and bend it into a pipe like a shape.
  5. Now slowly and slowly take long and deep breaths through the protruding tongue and fill the air in your stomach.
  6. Now take in your tongue and close your mouth.
  7. Keep the Jalandharbandh position.
  8. With Jalandharbandh, hold the breath in until you can stop breathing.
  9. Release the Jalandharbandha and slowly exhale through the nasal passages.
  10. It was a cycle.
  11. In this way, you do 10 to 15 times initially and then do it slowly for 15 to 30 minutes daily.

Video Showing Sheetali pranayama

In this video Yog guru, Baba Ramdev Ji is showing how to perform sheetali pranayama.

Benefits and Advantages of Sheetali pranayama

Now since we have learned how to do sheetali pranayama now let's have a look at its benefits.

  1.  In reducing stress: With regular practice of this pranayama you can reduce stress to a great extent.
  2. Anger: This pranayama is beneficial for diseases of throat and anger. It also reduces your anger.
  3. For depression: If you are suffering from depression, then you should practice this pranayama. It acts as a panacea in reducing depression.
  4. Beneficial in summer: When this pranayama is practiced, it removes the hot air from our body and enters the cold air in it, which removes the heat from our body and the whole body becomes cold.
  5. In Digestion: The practice of Sheetali Pranayama helps in keeping the digestion process right.
  6. Blood pressure: If your B.P or blood pressure (blood pressure) is increased then you can reduce high blood pressure (high blood pressure) by practicing Sheetli Pranayama.
  7. Glow on the face: With the practice of Sheetali Pranayama, we can bring natural glow on our face.
  8. Calming: Since this pranayama provides coolness to your body, due to which it plays an important role in calming you.
  9. Purifies blood: This pranayama purifies the blood.
  10. For eyes and skin: It is also beneficial for eyes and skin.
  11. Insomnia: If you have a sleep problem(insomnia), you can get rid of the problem of sleeplessness by practicing this pranayam.
Also, read - 9 benefits and advantages of kapalbhati pranayama

Precautions of Sheetali Pranayama

  • Do not do this pranayama in winter.
  • Older constipation patients should also not do this pranayama.
  • Sheetali Pranayam should be done on an empty stomach in the morning.
  • People who have asthma, phlegm, and cough, should not do this asana.
  • People suffering from low blood pressure should not do this pranayama.
  • Do not practice this pranayama in a polluted place.
So these were the benefits, advantages, and precautions of sheetali pranayama. I hope you like the article. If you like the article then don't forget to share it on your social media accounts. Thank you and happy pranayama.

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