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Thursday, July 11, 2024

Sitkari Pranayama (Hissing Breath): Steps, Advantages & Precautions

sitkari pranayama

Our thoughts and physique typically get burdened by the recent summer time warmth, which develops a way of tiredness in us. Throughout these lengthy hours of summer time warmth, yogic respiratory strategies can soothe our physique and thoughts.

Among the many 8 classical pranayamas described in Hatha Yoga Pradipika, Sitkari is especially efficient in cooling down the physique and constructing vitality. Not like Sitali respiratory, Sitkari entails sucking air by means of the gaps within the enamel without having to roll the tongue.

Additionally Learn: One other Cooling Breath Utilizing Rolled Tongue

That means of Sitkari

The time period “Sitkari” is used within the Sanskrit language for ‘Hissing’ sound. In sitakari pranayama, when air is sucking in by means of hole current within the enamel, a ‘hiss’ sound is produced. The produced hissing sound is similar as snakes make after they launch their stress and frustration.

Therefore, sitakari pranayama additionally known as hissing breath which let Prana or ‘life power’ to chill down & thus launch extreme anger and frustration out of the physique.

To apply sitkari pranayama, sit comfortably on the ground in any meditative pose with head, neck, and again aligned. Gently press your higher and decrease enamel collectively and begin inhaling by means of enamel gaps and exhaling by means of the nostril.

Freshmen who’re new in yogic respiratory apply can undergo following steps to carry out sitkari pranayama.

How one can Do Sitkari Pranayama(Steps)

  • Sit comfortably in a cross-legged pose and align your again physique in a single line. To deepen the respiratory impact, you’ll be able to shut your eyes and emulate Gyan Mudra together with your palms.
  • Now, gently press your higher and decrease enamel collectively, and separate your lips comfortably in order that your enamel get uncovered to the air.
  • Curl your tongue upwards in order that decrease a part of tongue touches the higher palate. (Should you aren’t capable of curl your tongue, simply relaxation your tongue behind the enamel)
  • Now breathe-in slowly & deeply by means of the gaps current within the enamel. Really feel the air is filling up your stomach, adopted by chest & neck portion ultimately. Throughout your breath inhalation, a small hissing sound will probably be made.
  • Now shut your lips (ultimately mouth) and exhale by means of your nostril slowly in a managed approach.
  • This completes 1 spherical of Satakari Pranayama.

Apply Observe:

For newcomers, the ratio of inhalation vs. exhalation is 1:1 in the beginning interval of apply. While you really feel extra comfy on this respiratory, step by step lengthen the exhalation 2 instances or 4 instances of inhalation.

The rationale behind prolonged exhalation as examine to inhalation is as a result of exhalation is cleaning a part of respiratory because it releases carbon die oxide out (Additionally, It launch emotional, inner bodily locks within the physique).

Additional for skilled practitioners, sitakari will also be emulated with breath retention and bandhas.

Sitkari With Breath Retention (Kumbhaka)

Preliminary steps are similar till inhalation.

  • After inhalation, maintain the breath for a snug interval inside. It will improve the holding capability of lungs, in addition to cooling breath sensation will probably be transferred to the refined mind cells.
  • Now, exhale the breath utterly out for an prolonged time interval.
  • Repeat in the identical method for 20 instances.

Sitkari With BodyLock (Bandhas)

Whereas holding the breath in above-mentioned steps, decrease your chin to the chest and maintain the breath for a snug interval on this place. It’s known as Jalandhar Bandha.

Advantages of Sitkari Pranayama

  • It’s proven in a analysis that sitkari pranayama positively impacts the mind waves to loosen up the physique.
  • Cooling impact comes out of hissing breath positively impression on the nervous system and endocrine glands. This constructive impression releases the emotional and psychological knots current in physique and thoughts.
  • The cooling mechanism of Sitkari pranayama may be very useful for individuals who undergo from nervousness and hypertension.
  • Not solely does it cools down the physique, but it surely additionally clears further warmth out of the system by affecting these elements of the mind that regulate physique temperature.
  • It helps settle down the thoughts by supporting psychological composure.
  • Sitkari pranayama eases hyperacidity within the intestinal space.
  • It balances extreme pitta dosha and calms soreness all by means of the physique.
  • Because the tooth is uncovered within the air whereas inhaling on this pranayama, It’s additionally thought-about helpful apply for the good well being of the enamel.
  • Its common apply reduces starvation pangs & quenches thirst.
  • Sitkari pranayama can also be very efficient for inflammatory pores and skin.
  • Those that apply it commonly begin wanting youthful and extra engaging as a result of it’s respiratory train.

Precautions for Sitkari Pranayama

  • As sitkari pranayama cools down the physique temperature, it’s not most well-liked throughout chilly climate.
  • Make sure that the temperature of your physique and surrounding haven’t a lot distinction as inhaling very chilly breath might have an effect on your lungs.
  • Additionally, holding the pure breath for an prolonged interval (breath retention) might heat it up once more contained in the physique and so the cooling impact might be decreased. Therefore, don’t maintain the breath for a chronic interval in sitkari pranayma.
  • When the encircling air is just too polluted, keep away from doing sitkari pranayama.

Contraindications of Sitkari Pranayama

Within the following circumstances, sitkari pranayama needs to be averted.

  • Individuals who undergo from cough, chilly, Bronchial asthma and Bronchitis
  • Individuals affected by low blood stress and coronary heart illnesses shouldn’t do it with inner retention
  • Keep away from sitkari who’s affected by continual constipation or gastric downside.
  • Those that have delicate enamel or hole in enamel ought to keep away from it, as it could increase sensation within the tooth.
  • Sitkari pranayama is an effective various for individuals who can’t roll tongue in sitali pranayama.


In brief, Sitkari Pranayama is a good yogic respiratory train which might be completed anytime, anyplace to chill down your thoughts & physique. It supplies reduction & rest from stress. It additionally helps in lowering your physique’s temperature.

You are able to do it at any time when you might be free from work- both within the workplace or at dwelling. You may as well do it when you find yourself within the fitness center or earlier than doing weight coaching workouts at dwelling. Simply be certain that you do it after having a heavy exercise.

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