Sitkari and shitali do give same benefit.
Method Sitkari Pranayama :
Sit in Padmasana or Siddhasana and roll the tongue upward in such a way that it’s tip touches the upper palate and it’s mid part touches the lip. Now suck in the air with an audible. Si..S-..Si.. sound. Then retain the breath as long as possible. Ultimately exhale the breath through both the nostrils.
Benefits of Sitkari Pranayama :
The practice enhances the beauty of the practitioner and vigour of his body. It removes hunger, thirst, indolence and sleep.
It prevents the bile from increasing.
Hardness of the tonsils is also removed by it.
With regular practice of the Pranayama the mental and physical powers of the performer increase.
It makes you invincible.
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