Pranayama for Singapore’s Hot Climate

What is Pranayama?

If you are new to pranayama, you may have the misconception that I once had, that pranayama is only about breathing slowly, deeply and calmly. There is so much more to it. I learnt that there are many variations of pranayama with different techniques, counts, breathing ratio, and duration, and each with their own benefits. ‘Prana’ in Sanskrit means the life force energy, and ‘Ayama’ means expansion, together ‘Pranayama’ refers to the moving of energy to the unused or needed areas of the body to unclog, release or replenish, and is practiced through the controlling of the breath. There are some pranayama that keeps you balanced and focused, some to energise the body and mind, and some to calm you down. In particular, I wanted to share on cooling pranayama, which was new to me. I feel that these practices would be beneficial with the constant crazy Singapore heat (also applicable to anywhere else with hot summers or hot climate).

 

Cooling pranayama and its benefits

There are two types of cooling pranayama that I will introduce – Sitali and Sitkari. These pranayama calm the body through an evaporative cooling mechanism on the inhalation, and delivers a cooling energy to the deep tissues of the body. Cooling pranayama has many benefits:

  • Removes excess heat accumulated in the body
  • Calms the nervous system and reduces stress
  • Helps if you have trouble sleeping at night i.e. insomnia
  • Controls high blood pressure
  • Helps with digestion

 

Step-by-step guide to practice:

Sitali Pranayama

  1. Get into a comfortable seated position, with the spine upright and neutral.
  2. Form an ‘O’ shape with your lips. Roll your tongue and extend it out slightly.
  3. Inhale through the tunnel formed by the rolled tongue.
  4. Focus your attention on the cooling sensation of the breath. Let your ribs expand with the inhale.
  5. Withdraw the tongue and close your mouth. Exhale through the nostrils.
  6. Repeat the process for 2-3 minutes, allowing the cool breath to cool your body and mind.

Sitkari Pranayama

  1. Get into a comfortable seated position, with the spine upright and neutral.
  2. Clench the upper and lower teeth together, while separating the lips to form a rectangular shape. Rest the tongue behind the upper teeth.
  3. Inhale through the mouth and teeth, making a hissing sound, “tssss…”.
  4. Close your mouth. Exhale through the nostrils.
  5. Repeat the process for 2-3 minutes, allowing the cool breath to cool your body and mind.

 

Areas of caution for cooling pranayama

Sitali and Sitkari pranayama will reduce body temperature, hence they are best practiced during hot weather. Do try to avoid practicing these pranayama during cold weather, especially if you belong to the vata and kapha dosha. Try to keep the practice in a place where the temperature of the air is stable and calm. This pranayama is also not recommended for people who are suffering from low blood pressure, asthma, cold and cough.

 

The world of pranayama is vast and I hope you would continue to explore it.  The benefits of pranayama would only be felt with proper and consistent practice. Keep practicing!

Pei Qi, YTT 2021

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