Sitali Arti Pranayam with Siri
Cooling Breath with (The
Best*) Healing Meditation
Sit in a comfortable meditative
either with your legs crossed and spine erect on the floor or sitting
a chair with your feet balanced on the floor and your spine erect.
Rest your hands on your knees with your
straight and the index finger and thumb touching at their tips, forming
a circle (mudra) called Gyan Mudra (the Seal of Wisdom).
Make your eyes 9/10ths closed, looking
a “gray” area near the tip of your nose. Concentrate at the
root of your nose, where it attaches to your face.
Stick your tongue slightly out of your
and curl the sides upward, like forming a tube or trough. Slowly
and steadily inhale through the curled tongue, allowing the breath to
your tongue, mouth and throat. This inhale should take about 5
and be fast enough so that your lungs fill to their fullest
Then exhale chanting the Siri Gaitri Mantra:
RA MA DA SA SA SAY SO HUNG
in an ascending scale (Do Re Me…).
The sounds of the RA MA etc. is the “ah”
sound. HUNG is chanted a little sharper, a little more forcefully
with the NG sound vibrating through the back of the throat and in the
For maximum effect continue the breath
chant cycle for 11 to 31 minutes.
In yoga, pranayam is a breathing
An especially powerful breath for enhancing immune function is Sitali,
the cooling breath. When you breathe through your curled tongue,
you may experience a bitter taste on your tongue. This usually
that your body is toxic and, with practice, the taste will go away.
Sitali Pranayam is useful for cooling
a fever, calming the mind by removing tension and anxiety, healing the
digestive system and for rejuvenating the body. It is said in
terms that this breath will make the heavens serve you.
When you add in the power of the mantra,
this meditation becomes a powerful stress reliever. This
is for the busy executive who lives from deadline to deadline, for the
person who burns their candles at both ends, for the person whose
is gradually and steadily failing them.
Yogi Bhajan said about this
“It will give the receptive quality to the flow of the mind. You
can easily step back from the pains and the pleasures to view your
from the neutral mind. It can lead you to a greater understanding
of your own actions and of their consequences.”
* “Siri Gaitri Mantra is the best
for healing. Healing within and healing others.”
© The Teachings of Yogi Bhajan