Tongue roll (Sitali)
Sitali Pranayama, the calming tongue breathing, soothes the mind and cools the body at the same time. Not only is this breathing exercise particularly beneficial in hot weather, it is also perfect in exciting moments such as an exam or job interview, stage fright or an important lecture.
Position
Sit in the relaxed position of cross-legged sitting with your spine upright or on the edge of a chair, feet on the floor. The eyes are closed and the hands rest loosely on the thighs.
Breathing
- Roll your tongue lengthwise.
- Now stretch your tongue slightly out of your mouth like a tube.
- Inhale slowly and relaxed through this tube and place your tongue against the upper palate while exhaling through the nose.
- Repeat this process until you clearly feel the cooling effect.
If you are unable to roll your tongue, perform the exercise as follows: - Bring your teeth loosely together and place the tip of your tongue behind your incisors against the roof of your mouth.
- Draw in the air slowly and relaxed through the slightly closed teeth, a hissing sound is automatically produced.
- While exhaling through the nose, place your tongue against the upper palate.
- Repeat this process until you clearly feel the cooling effect.
