Sheetali and Sheetkari Pranayama: Meaning, Steps, and Benefits

Sheetali and Sheetkari are two related pranayama techniques classified as cooling practices — traditionally used to calm excess heat in the body and mind, in contrast to heating techniques like Bhastrika. See What Is Pranayama? for how these fit within the broader practice.

How Sheetali is practiced

Curl the tongue lengthwise into a tube shape and extend it slightly past the lips. Inhale slowly through the curled tongue, feeling the cooling sensation of air passing over it, then close the mouth and exhale slowly through the nose. Repeat for several rounds.

How Sheetkari is practiced

For those who can’t curl their tongue (a genetic trait not everyone has), Sheetkari offers an alternative: gently press the tongue against the roof of the mouth, or curl the tip of the tongue back, and inhale slowly through the slightly parted teeth, producing a soft hissing sound, then close the mouth and exhale through the nose.

Traditional benefits

Both techniques are traditionally associated with cooling the body, calming irritability and excess heat (in the physical and emotional sense), and settling the mind — often recommended during hot weather or when feeling overheated, agitated, or unusually irritable.

Precautions

Both are gentle techniques suitable for most people, though those with low blood pressure, asthma, or chronic congestion should practice cautiously, and neither should replace medical treatment for a respiratory condition.

Common questions

What’s the difference between Sheetali and Sheetkari?

Sheetali involves inhaling through a curled tongue; Sheetkari is an alternative for those who can’t curl their tongue, using the teeth and slightly parted lips instead. Both produce a similar cooling effect.

When should Sheetali or Sheetkari be practiced?

Especially during hot weather or when feeling overheated or irritable, given their traditional cooling, calming effect.

Can everyone curl their tongue for Sheetali?

No — the ability to curl the tongue lengthwise is a genetic trait not everyone has, which is why Sheetkari exists as an alternative technique with a similar cooling effect.

Are these techniques safe for beginners?

Yes, generally — both are gentle and don’t require prior pranayama experience.