Sitali Arti Pranayam
Sitali Arti Pranaym
• Regulating blood pressure • Providing extra energy to cope with daily tasks • Beauty of the skin • Conquering fevers and recurrent infections
POSTURE
Sit in easy pose or lotus pose. Keep the spine very straight with a light Jalandhar bandh (neck lock): with the chest open and lifted, neck long and the chin tucked in slightly.
MUDRA
Put both hands on your knees in Giyan mudra.: touching the tip of the index finger to the tip of the thumb.
Or place the hands in lap – women left palm rests in right. Thumbs touch. Men reverse.
Or women bring the left thumb so it points down and hooked with right thumb, right hand wraps around both thumbs and the left hand closes over the back of right hand and the mudra rests in the lap. Men reverse fingers and hands.
EYES
Closed. Focus at the root of the nose, the third eye point.
BREATH AND MANTRA
Curl the tongue in a”U” shape, and extend the tip of the tongue just past the lips. Inhale through the mouth. The air will seem cool and the tongue might get bitter. Take about 5 seconds to inhale fully and to use all of your lung capacity. And exhale as you chant the mantra ( about 10 seconds)
in an ascending scale
or Kirtan Kriya style melody
TIME
11-31 minutes
ENDING
Inhale deeply and apply mulabhandh (squeezing the anus, the sex organs, and pulling the navel point in and up), hold for a moment, and relax.
COMMENTS
This is an excellent practice for the hurried executive.
It will give the receptive quality to the flow of the mind. You can easily step back from the pains and pleasure to view your actions from the neutral mind. It can lead you to a greater understanding of your own actions and of their consequences.
Originally taught by Yogi Bhajan on
Early 1970’s