Cooling Pranayama

1. Cooling Pránayamas

A.sitali Pranayama
Sthiti: Vajrásana
Practice
Place the palms resting on the thighs.
Stretch the tongue forward partly out of the mouth and fold it so as to resemble the beak of a crow.
Slowly suck  in the air through the beak and feel the jet of cool air passing down the throat into the lungs.
Slowly exhale through the nostrils, feeling the movement of warm air all the way up from the lungs through the throat and the nasal passages.
This completes one round of Ùètali Práïáyáma.
Repeat nine rounds.

2. Sitkári Pránayama

Sthiti: Vajrásana
Practice
Place the palms resting on the thighs.
Fold the tip of the tongue inwards horizontally.  The folded tongue slightly comes out between the two rows of teeth and provides a narrow opening on both sides.
Slowly suck the air in  through the two sides of the tongue. Feel the cool stream of air diffusing throughout the mouth and throat into the lungs.
Exhale slowly through both nostrils. Feel the warmth of the exhaled air.
This completes one round of Sitkári.
Repeat nine rounds.  

3. Sadanta Pranayama

Sthiti: Vajrásana
Practice
Place the palms resting on the thighs.
Let the upper set of teeth touch the lower set of teeth.
Keep the tip of the tongue just behind the teeth.
Inhale through the crevices of the teeth and feel the cool air moving slowly and continuously into the mouth and passing down the throat into the lungs.
The warm air is exhaled out slowly through both the nostrils. Feel the warmth of exhaled air.
This completes one round of Sadanta.
Repeat nine rounds.

Benefits                   
 Physical :
They induce muscular relaxation and an  over-all  cooling effect. They soothen the eyes, ears and purify the blood.  They quench the thirst, appease hunger and generate a  feeling of satisfaction.   The taste buds and the mouth are sensitized.
Therapeutic :
Allergies due to cold can be effectively overcome by prolonged practice. They help in reducing tensions and stresses and induce mental tranquility.  Sètkari and  Sadanta keep the teeth and gums healthy.  They help reduce blood pressure and  acidity in stomach. They cure chronic dyspepsia (indigestion), various chronic skin diseases, and releases  even very subtle tensions.
Spiritual
Expansion of awareness - a facet of spiritual growth - takes place as you move from sitali (linear awareness)               to sitkari (surface aware-ness)  and then to sadanta (3-D awareness).
Limitations
People with Low Blood Pressure should avoid. People suffering from cold, sore throat, bronchitis etc. should avoid. Practitioners with sensitive teeth, missing teeth or dentures should avoid sitkari and  sadanta. Instead              they can   practise sitali.  Generally, avoid in winter or in cool climates.