Summer

The heat is on! After weeks of rain and unseasonably cooler temperatures on the East Coast, now we can start complaining that it's too hot outside.

One yoga technique for keeping cool is called sitali breath. Here is a great description from Yoga Journal. This version adds the neck stretch, but you could also simply practice the breath with your chin in a neutral position.

The Cooling Breath

Sitali Pranayama is often translated as "the cooling breath" because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect on the nervous system. To practice Sitali, you need to be able to curl the sides of your tongue inward so that it looks like a straw. The ability to curl the tongue is a genetic trait. If you can't, try an alternative technique called Sitkari Pranayama, which offers the same effects.

Benefits: Can improve focus; reduce agitation, anger, and anxiety; and pacify excess heat in the system.

Try it: Twice a day, or as needed during stressful times. Sitali and Sitkari Pranayama are particularly supportive when you're feeling drowsy in the morning or during an afternoon slump when you need to improve your focus.

How to: Sitali Pranayama: Sit comfortably, either in a chair or on the floor, with your shoulders relaxed and your spine naturally erect. Slightly lower the chin, curl the tongue lengthwise, and project it out of the mouth to a comfortable distance. Inhale gently through the "straw" formed by your curled tongue as you slowly lift your chin toward the ceiling, lifting only as far as the neck is comfortable. At the end of the inhalation, with your chin comfortably raised, retract the tongue and close the mouth. Exhale slowly through the nostrils as you gently lower your chin back to a neutral position. Repeat for 8 to 12 breaths.

Sitkari Pranayama: Open the mouth slightly with your tongue just behind the teeth. Inhale slowly through the space between the upper and lower teeth, letting the air wash over your tongue as you raise your chin toward the ceiling. At the end of the inhalation, close the mouth and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths.

Also here is a quick video if you prefer.



1. Be sure you read through "prepare for each session" instructions before you begin. Today's practice should take only about 8 minutes.

2. Get comfy in your chair, legs uncrossed, hands resting in lap, take a deep breath as you soften your eyes, meaning: take in your peripheral vision vs. a hard stare, eyelids relaxed.

3. As you inhale lift arms over head, reaching for ceiling, palms may touch, return hands to center of chest (heart center) with palms pressed together. Repeat 3 times

4. With palms still touching, inhale, then with an exhale gently push hands more firmly together, releasing the pressure on an inhale. Repeat 3 times

5. Interlace your fingers so palms face down, elbows pointing away from your body. Gently move elbows away, creating resistance in interlaced fingers. Take a breath and release slowly.

6. Keeping fingers interlaced, straighten arms sending knuckles away from body. Arms should be at shoulder height, parallel to the floor. Breathe and notice the muscles in the your arms and shoulders. If you have flexibility in your wrists, you may want to try turning your palms out, interlaced knuckles facing your body, arms stretching long. Continue to take slow breaths.

7. Release your fingers and bring both hands to your right thigh, fingers pointing to the right, inhale as you sit up tall, shoulders back and spine long. As you exhale, begin to turn your head to look over your right shoulder, continuing the twist through your torso, seat staying planted to chair. Inhale again, using the exhale to twist just a bit deeper. One more breath as you twist, then return to center. Repeat twist to left then return to center once again, hands resting on lap.

8. Push your chair back from the desk about 2 feet. Use an inhale to reach your hands over head once again, exhaling as you slowly lower hands onto knees, hinging at the hips leading with chest toward your knees for a forward fold. Inhale as you slowly lift torso back to sitting upright. Repeat 2 more times.

9. Slide your fingers of both hands under your right thigh, lifting it a few inches from seat. Keeping knee bent and spine straight, use the hands to move the thigh in circles to open the hip joint. Switch direction after 4 or 5 rotations. Rest the right thigh and move hands under left leg, repeating same movement on this side, 4-5 rotations in both directions.

10. Let hands rest in your lap, relaxing your eyes once again, focusing on slow deep breathing, silently repeating: "in" with each inhale, and  "out" with each extended exhale, for at least 10 complete breath cycles. Enjoy your day!