Advanced Cooling Pranayama Techniques
Chandra Bhedana
Overview
Chandra Bhedana, or the chilly Moon Piercing Breath, encourages you to summon that mystical lunar energy by restricting your oxygen intake solely to the left nostril.
Purpose / Effects
Achieving a state of zen while simultaneously transforming yourself into a human popsicle. The perfect recipe for shutting down the world and preparing for some good ol’ shut-eye.
Instructions
Embrace your inner nosetap ninja as you block the right nostril, inhaling through the left. Then, puzzle everyone by switching sides: exhale through the right. Continue this dance of the nostrils for one to three minutes. If you’re feeling extra adventurous, spice it up with antara kumbhaka, mula bandha, and jalandhara bandha. For those who want to be crowned the king or queen cooling breather, extend this lunar love to 30 minutes, as Mukunda Stiles sagely recommends (refer to that yoga tome, Structural Yoga Therapy 2000, p. 257).
Take Care
Give a nod to the General Cautions section for some doling out of common sense.
Sitali
Overview
Sitali—in which you channel your inner mouth-breather to draw in the world’s coolness, cleverly crafting your personal antidote to excessive “fire energy.” Be it seated, mid-asana, or anytime you crave a refreshing breath, Sitali has your back.
Purpose / Effects
Cooling as the breeze of the Himalayas, this technique is your go-to for chilling out your body and mind with style.
Instructions
Begin by elegantly curling your tongue into a cylinder and poke it cheekily outside your lips. Now inhale slowly and contemplate the satisfying chill while maintaining a graceful exhale through the nose. Repeat this sophisticated habit for three to ten minutes. Mukunda Stiles, in his infinite wisdom, suggests that once you have mastered this art, extend it to 15 minutes and perhaps flirt with antara kumbhaka and viloma pranayama (Structural Yoga Therapy 2000, p. 256).
Take Care
Shoot a glance at the General Cautions section—it’s there to ensure you don’t inadvertently transform into an icicle.
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