Sitali

1. Sit in a cross-legged position, with the back straight and the head erect.
2. Fold the tongue into a tube and protrude it between the lips.
3. Inhale through the mouth with a hissing sound “Se.”
4. Release the tongue, close the mouth.
5. Retain the breath as long as possible.
6. Exhale slowly through both nostrils, and stay empty for a second.
7. Repeat steps  2-6

Sitkari

1. Sit in a cross-legged position, with the back straight and the head erect. 
2. Bring the upper and lower teeth together, lips are open, the tip of the tongue touches the upper palate.
3. Inhale through the closed teeth making a soft hissing sound “Si-si-si.”
4. Retain the breath as long as possible.
5. Close the mouth.
6. Exhale slowly through both nostrils, and stay empty for a second.
7. Repeat steps  2-6

Each technique could be practiced 15-30 times.

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