Begin by sitting comfortably in any meditative posture—Sukhasana, Padmasana, or Vajrasana. Let your spine be tall and your shoulders relaxed. Breathing pattern: Inhale slowly to a count of six. Exhale gently to a count of eight. No breath retention is needed; just smooth, continuous breath. Focus on each inhale and exhale, allowing your body to release heat and tension. This simple practice activates the parasympathetic nervous system, soothing the body and clearing the mind.
Come onto your knees, bringing your hips to rest on your heels. You can practice this pose in two variations: Knees Together: Traditional version, with forehead resting on the mat. Knees Apart (Mat Width): Arms extended back or forward, chest lowered to the ground. Benefits: Creates space in the chest and abdomen for deeper breath. Encourages a downward flow of energy, calming the nervous system. Helps reduce blood pressure and supports digestion, especially when aggravated by heat.
Lie down on your back. Begin by bringing one knee toward your chest while the other leg remains straight. Exhale as you bring the knee in, optionally lifting your head. Inhale as you release the leg back down. Repeat with the other leg. Then, hug both knees into the chest and exhale deeply before releasing. Benefits: Stimulates digestion and releases trapped gas. Relieves acidity and supports detoxification. Repeat 3–4 rounds to fully enjoy its cooling and relieving effects.
Sit with both legs extended. Bend your right knee and cross it over the left leg. Place your right hand behind you and your left elbow on your right knee. Inhale deeply to lengthen the spine. Exhale slowly as you twist to the right, massaging abdominal organs. Hold briefly, then return to center and repeat on the other side. Benefits: Stimulates liver and digestive organs, balancing heat-related imbalances. Helps release stored heat and tension from the core of the body.
A powerful calming technique, Chandra Bhedana activates the moon (cooling) energy channel. Close your right nostril with your thumb. Inhale slowly through your left nostril. Close the left nostril with your ring finger and exhale through the right. Repeat for 30–40 rounds for a refreshing, cooling effect.
This variation is excellent when Sheetali is not possible (e.g., if you cannot curl the tongue). How to Practice: Sit in a meditative posture. Roll the tongue up to touch the roof of the mouth. Clench the teeth and part the lips slightly. Inhale through the teeth, creating a soft hissing sound. Close the lips and exhale through the nose. Continue for 8–10 rounds. Benefits: Reduces heat and Pitta dosha. Soothes the mind and balances emotions. May also promote oral health. Precautions: Avoid if you have a cold, cough, or respiratory issues.
Ideal for hot climates, Sheetali cools the body and mind. How to Practice: Sit in a comfortable position (Padmasana or Sukhasana). Curl your tongue into a tube and inhale through it. Close your mouth and hold the breath for 6–8 seconds. Exhale gently through your nose. Repeat for 5–6 cycles. Benefits: Reduces body heat and stress. Calms the mind, supports digestion, and helps regulate blood pressure. Improves sleep quality and lowers anxiety. Note: Avoid practicing in very cold weather or if you have low blood pressure.
