This pranayam gives power, strength, and vitality. It can have a cooling, cleansing effect. Initially, the tongue tastes bitter, and will eventually become sweet.
Sitali Pranayam has the capacity to control your anger and bring your nervous system from frustration to non-frustration.
Posture: Sit in an Easy Pose, with a light jalandhar bandh.
Breath: Roll the tongue into a "U," with the tip just outside of the lips. Inhale deeply through the rolled tongue, exhale through the nose.
Time: Continue for 3 minutes.
Alternatively, you can practice this 26 times in the morning and 26 times in the evening. 108 repetitions is a deep meditation and a powerful healer for the body and digestive system.
“In any communication, or in any situation which you cannot confront because it is exaggerating, hot or aggressive, just change your breath. Breathe through the lips instead of through the nostrils. Exhale always through the nostrils. Inhale through the rolled lips and make it slow and long. It will slow everything as required. It will increase your sensitivity. It will give you 10 times more projection over the person you are talking to.”
©The Teachings of Yogi Bhajan