Sitali Pranayam gives power, strength and vitality and can have a cooling, cleansing effect (often used to cool the body from a fever). Initially the tongue may taste bitter as toxins are released but will eventually become sweet.
Sit in easy pose with a straight spine. Roll the tongue into a ‘U’ with the tip just outside the lips. Inhale deeply through the rolled tongue, exhale through the nose. Continue for 3 minutes. This could also be practised 26 times in the morning and 26 times in the evening. 108 repetitions is a deep meditation and a powerful healer for the body and digestive system.
If you cannot roll your tongue, roll the lips and bring the tongue just outside the lips, as if sucking a large straw, so you are still drawing in cool air.