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Sitali Pranayama

BeginnerMobilityTier T1

You sit tall and cross-legged with your hands on your knees. You roll your tongue into a tube and breathe in through it, then close your mouth and breathe out slowly through your nose.

Targets: Neck (Cervical Spine)

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit tall on a flat mat in a comfortable cross-legged posture with your head level and your shoulders relaxed. Rest your hands on your knees, palm up, with each thumb tip touching its index fingertip.
  • Keep your lips closed and your tongue inside your mouth before you begin.
  1. A woman sitting cross-legged and upright facing the camera, lips closed, both hands resting palm up on her knees.

    Step 1 of 4

    Sit tall in a comfortable cross-legged posture with your hands resting on your knees and your mouth closed.

  2. The same woman, lips parted in a small round opening with her tongue rolled into a tube showing just past her lips.

    Step 2 of 4

    Roll your tongue in from its sides to make a tube and breathe in through the tube.

  3. The same woman with her lips closed again and her chest a little fuller, hands still on her knees.

    Step 3 of 4

    Take your tongue back in and close your mouth, then breathe out slowly through your nose.

  4. A woman sitting cross-legged and upright facing the camera, lips closed, both hands resting palm up on her knees.

    Step 4 of 4

    Sit tall in a comfortable cross-legged posture with your hands resting on your knees and your mouth closed.

Breathing

  • The practice is the breathing: breathe in through the tongue rolled into a tube, close your mouth, then breathe out slowly through your nostrils.

Safety Information

People who have a cold, a cough or tonsillitis should not do this practice. This is not a substitute for a physician's advice. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.