Continuing the series on pranayama, we will today take a look at two effective techniques that directly aid in de-stressing the mind and body, thus reducing the risk of anxiety and other stress-related problems.
Sheetli pranayama
- Sit in a meditative posture with back straight and eyes closed.
- Roll tongue and slowly inhale through the hole made by tongue.
- Count to five while inhaling.
- Press chin down to chest and hold for ten counts.
- Raise chin and exhale slowly through nostrils and count to ten.
- Repeat the same for 15 times and, as you get familiar with it, increase the duration.
Benefits
- Cools the body by lowering temperature.
- Reduces anxiety and stress to a large extent.
Note: Those of you who cannot roll your tongue can try the next technique (sheetkari pranayama).
Sheetkari pranayama
- Sit in a meditative posture with back straight and eyes closed.
- Make a square with mouth, baring teeth.
- Count to five while inhaling.
- Press chin down to neck and hold breath for ten counts.
- Raise chin and exhale slowly through nostrils for ten counts.
- Repeat 15 times until you are comfortable and gradually increase it to an hour
Benefits
- Cools the body by lowering the temperature.
- Reduces anxiety and stress.
