Sitkari Pranayama

Sitkari Pranayama or the Hissing Breath is ususally done after practicing other asanas and pranayamas. Sitkari Pranayama cools the body. Sitkari Pranayama  is mentioned in the yoga text Hatha Yoga Pradeepika.

Sitkari is very similar to Sheetali Pranayama. In Sitkari , the tongue is not rolled into a tube; instead, it is rolled up to touch the upper palate. The teeth are then clenched and the lips are kept apart. Those who find it difficult to do Sheetali Pranayama can easily practice Sheetkari and get similar benefits.

Do not do Sheetkari pranayama if you are suffering from a cold. But if you are in a hot environment, it is ideal for cooling the body.

Procedure for Sitkari Pranayama

1. Sit in a comfortable asana with palms on the knees.
2. Roll the tongue upwards so that the lower part of the tongue touches the upper palate.
3. Clench the teeth together. Pull the lips apart so that the teeth are exposed.
4. Breathe in slowly. First fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath. When breathing in, a slight hissing sound is produced. This is similar to the hissing of a snake.
5. Bend the neck forward to do the chin lock, also called the Jalandhara Bandha
6. Hold the breath for some time, as much as you are comfortable
7. Release Jalandhara Bandha and exhale slowly through the nose.
8. This is one round of Sitkari Pranayama. One can do as many rounds as you may feel comfortable.

 

Benefits of Sitkari Pranayama (the Hissing Breath)

1. The action of pulling the air through the teeth creates a cooling effect on the body.
2. Sitkari relaxes the body and the mind.
3. According to Hatha Yoga Pradeepika, Sitkari removes hunger, thirst, sleep and lassitude.
4. Sitkari is good for health of teeth and the gums.

Sitkari Pranayama Precautions

1. People with sensitive teeth, missing teeth or dentures should avoid this practice. They can instead to sheetali pranayama.
2. This pranayama should not be performed during cold weather as it reduces the body temperature.
3. It should not be practiced in a dirty and polluted atmosphere. Since the air breathed through the mouth bypasses the natural filtration mechanism of the nose, direct exposure to dirty air could harm the lungs.
4. People suffering from the following diseases should not perform this pranayama:
   1. Low blood pressure
   2. Asthma
   3. Bronchitis
   4. Excessive Mucus
   5. Heart disease (can practice less rounds, also without breath retention)
5. People suffering from chronic constipation or gastric problems should avoid this practice as this pranayama reduces the heat produced in the digestive system.