A breath for the heat.

Sitali and Sitkari pranayama are terrific breaths for cooling the body and mind.

Sitali involves curling your tongue. Being able to curl your tongue has long been thought to be a genetic trait, however that has recently been disproved.

Either way, some of us can, and some of us can't (like me). For those who can, sitali is the cooling breath of choice, for those of us who can't, then sitkari is the option.

Benefits

The benefits of both are the same:

Cooling for the body and mind
Calming
Can help to focus
Can help reduce agitation or anger
Lowers body temperature (See contraindications below)
Aids in digestion
Useful during hot flushes
Great during hot weather

Sitali Pranayama

Sitting comfortably on a cushion or a chair, make sure the spine is neutral.
Take a few natural breaths to centre.
Then curling your tongue and extending it out a little, inhale through the tunnel of the tongue. allow your attention to come to the cooling effect in the mouth, down the throat and into the torso.
Release the tongue, close the mouth and exhale out through the nose.
Repeat steps 3 and 4 for a couple of minutes, allowing the cooling effect to bring ease into the body and mind.

Sitkari Pranayama

Sitting comfortably on a cushion or a chair, make sure the spine is neutral.
Take a few natural breaths to centre.
Bring the upper and lower teeth together while keeping the lips open as much as you can and inhale through the closed teeth making a soft hissing sound.
Release the teeth and close the mouth as you exhale through the nose.
Repeat steps 3 and 4 for a couple of minutes, allowing the cooling effect to bring ease into the body and mind.

Contraindications

As Sitali and Sitkari reduce body temperature, avoid practicing during the cooler weather or if you have a cold constitution.

Enjoy

With Love

Reference
Iyengar, B.K.S. Light on Pranayama - The Yogic Art of Breathing, New York: Crossroad Publishing.
Swami Satyananda Saraswati. Asana Pranayama Mudra Bandha, Bihar: Yoga Publication Trust.