Sitali (Sheetali) Pranayama

Happy July!  In celebration of summer, here's a great pranayama for cooling down (mentally and physically)!

Sitali (Sheetali) Pranayama
Sit comfortably
Close your eyes and relax your body
Extend your tongue outside your mouth as far as possible
Fold the sides of your tongue up to form a tube (like a taco shell or hot dog bun - if you can't do this with your tongue skip down to Sitkari Pranayama)
Inhale slowly and smoothly through your rolled tongue
At the end of inhalation, bring your tongue back and close your mouth
Exhale through your nose
Repeat this practice 10-15 rounds

Sitkari (Sheetkari) Pranayama
Sit comfortably
Close your eyes and relax your body
Hold your teeth lightly together
Separate your lips, exposing your teeth
Inhale slowly and smoothly through your teeth
At the end of inhalation, close your mouth
Exhale through your nose
Repeat this practice 10-15 rounds