There are several traditional pranayama (breathing) exercises which are cooling and refreshing.
For all of these pranayama exercises, sit in a comfortable cross-legged position with the spine upright and chest open. Sit on folded blankets, a bolster or firm cushion to elevate the seat and relax the back. You can also sit in a chair with the spine upright, and both feet on the floor. It might be helpful to support your back by placing a pillow behind you. Rest your hands on the thighs or fold the hands in the lap - whichever feels most natural for you. Keep the face soft and relaxed at all times. Make sure no strain is felt in the body or mind.
Sithali
Form a U-shape with your tongue and sip the breath in as if sipping through a straw; breathe out normally. Let the inhalations and exhalations be as extended as is comfortably possible.
Sitkari
Some people are not able to make the U-shape with the tongue. Sitkari is an alternative form of cooling breath. Touch the teeth together and touch the tip of the tongue behind the teeth and breathe in making a gentle hissing sound. The breath will feel cool. Breathe out normally.
Chandra Bhedhana (Moon Piercing Breath)
This is a form of alternate nostril breathing. With your right hand, use your thumb to gently press the right nostril closed and inhale only through the left nostril. Breathe out normally through both nostrils. This is one round of Chandra Bhedhana. You may start with five rounds and gradually increase the repetitions, making sure that no strain is felt. Pranayama should always feel relaxing.
Stay cool, stay calm, stay centered.
For all of these pranayama exercises, sit in a comfortable cross-legged position with the spine upright and chest open. Sit on folded blankets, a bolster or firm cushion to elevate the seat and relax the back. You can also sit in a chair with the spine upright, and both feet on the floor. It might be helpful to support your back by placing a pillow behind you. Rest your hands on the thighs or fold the hands in the lap - whichever feels most natural for you. Keep the face soft and relaxed at all times. Make sure no strain is felt in the body or mind.
Sithali
Form a U-shape with your tongue and sip the breath in as if sipping through a straw; breathe out normally. Let the inhalations and exhalations be as extended as is comfortably possible.
Sitkari
Some people are not able to make the U-shape with the tongue. Sitkari is an alternative form of cooling breath. Touch the teeth together and touch the tip of the tongue behind the teeth and breathe in making a gentle hissing sound. The breath will feel cool. Breathe out normally.
Chandra Bhedhana (Moon Piercing Breath)
This is a form of alternate nostril breathing. With your right hand, use your thumb to gently press the right nostril closed and inhale only through the left nostril. Breathe out normally through both nostrils. This is one round of Chandra Bhedhana. You may start with five rounds and gradually increase the repetitions, making sure that no strain is felt. Pranayama should always feel relaxing.
Stay cool, stay calm, stay centered.
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