Sheetali Pranayma 

Sheetali Pranayama is a cooling breathing technique practiced in yoga. It involves inhaling through the mouth with the tongue rolled and exhaling through the nose. This pranayama is believed to have a calming and cooling effect on the body and mind.

 Here are the step-by-step instructions for practicing Sheetali Pranayama:

1. Preparation: Find a comfortable seated position in a quiet and well-ventilated room. Relax your body and sit with a straight spine. Close your eyes and take a few deep breaths to center yourself.

2. Tongue Rolling: Extend your tongue and roll both sides upward so that the edges of the tongue touch the roof of your mouth. If you find it difficult to roll your tongue, you can simply place the tip of your tongue against your lower front teeth and keep your lips slightly parted.

3. Inhaling: Inhale slowly and deeply through the mouth, feeling the coolness of the air as it passes over your tongue. Focus on drawing the breath deep into your belly, expanding your abdomen fully.

4. Retention: After a full inhalation, close your mouth and hold the breath for a few seconds, if comfortable. This retention phase can be skipped initially, and you can gradually increase the duration as you become more comfortable with the practice.

5. Exhaling: Exhale slowly and completely through your nose, keeping your mouth closed. As you exhale, visualize releasing any tension or stress from your body and mind.

6. Repeat: Continue the cycle of inhaling through the mouth, retaining the breath (optional), and exhaling through the nose. Start with 5-10 rounds and gradually increase the duration as per your comfort level.

 Benefits of Sheetali Pranayama include:

1. Cooling effect: Sheetali Pranayama has a natural cooling effect on the body, making it particularly beneficial during hot weather or when experiencing excessive body heat.

2. Calms the mind: The slow and deep breaths taken during this practice help to calm the nervous system, reduce anxiety, and promote relaxation.

3. Reduces stress and anger: Sheetali Pranayama can help in managing stress and anger by inducing a sense of tranquility and promoting mental clarity.

4. Enhances focus and concentration: Regular practice of Sheetali Pranayama improves focus, concentration, and overall mental alertness.

5. Balances body temperature: This pranayama technique helps balance the body's temperature, which can be beneficial for individuals experiencing fluctuations due to hormonal imbalances or menopause.

6. Improves digestion: The deep inhalation and exhalation involved in Sheetali Pranayama can stimulate the digestive system, improve metabolism, and aid in digestion.

Please note that if you have any specific health concerns or medical conditions, it's advisable to consult with a qualified yoga instructor or healthcare professional before practicing Sheetali Pranayama or any other pranayama technique.