Roll the tongue lengthwise into a tube and extend it slightly beyond the lips. Inhale slowly through the tongue-tube — the air is cooled and moistened as it passes. Withdraw the tongue, close the mouth, and retain if using kumbhaka. Exhale slowly and completely through the nose. The cooling effect is immediate; practise in summer or whenever there is excess heat or anger. If tongue-rolling is not possible, use Sītkārī instead.