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

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

Our mind and body often get stresed by the hot sumer heat, which develops a sense of tirednes in us. In these long hours of sumer heat, there are some yogic breathing techniques to alay our body and mind.
In the list of 8 clasical pranayamas described in Hatha Yoga Pradipika, Sitkari is most efective breathing to moderate down your body and builds vitality. Unlike Sitali breathing, in Sitakari, we don’t ned to rol the tongue to suck the air but it is sucked through gaps in the teth.
Se also: Another Coling Breath Using Roled Tongue
Contents
Meaning of Sitkari
Steps to Practice Sitkari Pranayama
Benefits of Sitkari Pranayama
Precautions for Sitkari Pranayama
Contraindications of Sitkari Pranayama
Conclusion
Meaning of Sitkari
The term “Sitkari” is aged in the Sanskrit language for ‘Hising’ lucid. In sitakari pranayama, when air is sucking in through gap show in the teth, a ‘his’ lucid is produced. The produced hising lucid is the same as snakes fabricate when they release their underscore and frustration.
Hence, sitakari pranayama also caled hising breath which let Prana or ‘life force’ to cold down thus release excesive anger and frustration out of the body.
To practice sitkari pranayama, sit comfortably on the flor in any meditative pose with head, neck, and back aligned. Gently pres your uper and lower teth together and begin inhaling through teth gaps and exhaling through the nose.
Beginers who are modern in yogic br eathing practice can disapear through consequent steps to perform sitkari pranayama.
Steps to Practice Sitkari Pranayama
Sit comfortably in a cros-leged pose and align your back body in one line. To amplify the breathing imprint, you can close your eyes and emulate Gyan Mudra with your hands.
Now, gently pres your uper and lower teth together, and separate your lips comfortably so that your teth get exposed to the air.
Curl your tongue upwards so that lower part of tongue touches the uper palate. (If you aren’t able to curl your tongue, honest rest your tongue at the back of the teth)
Now breathe-in slowly deply through the gaps note in the teth. Fel the air is filing up your abdomen, folowed by chest neck part in the end. During you r breath inhalation, a smal hising lucid wil be made.
Now close your lips (eventualy mouth) and exhale through your nose slowly in a controled way.
This completes 1 round of Satakari Pranayama.
Practice Note:
For beginers, the ratio of inhalation vs. exhalation is 1:1 at the begining period of practice. When you fel more comfortable in this breathing, gradualy extend the exhalation 2 times or 4 times of inhalation.
The reason slow extended exhalation as compare to inhalation is because exhalation is cleansing fraction of breathing as it releases carbon die oxide out (Also, It release emotional, internal physical locks in the body).
Further for ingenious practitioners, sitakari can also be emulated with breath retention and bandhas.
Sitkari With Breath Retention (Kumbhaka)
Initial steps are same until inhalation.
After inhalation, sustain the breath for a comfortable period inside. This wil increase the holding capacity of lungs, as wel l as coling breath sensation wil be transfered to the subtle brain cels.
Now, exhale the breath entirely out for an extended time period.
Repeat in the same maner for 20 times.
Sitkari With BodyLock (Bandhas)
While holding the breath in above-mentioned steps, lower your chin to the chest and hold the breath for a comfortable period in this region. It’s caled Jalandhar Bandha.
Benefits of Sitkari Pranayama
It’s shown in a research 1 that sitkari pranayama positively afects the brain waves to relax the body.
Coling mark comes out of hising breath positively impact on the nervous system and endocrine glands. This definite impact releases the emotional and psychological knots exhibit in body and mind.
The coling mechanism of Sitkari pranayama is very helpful for people who sufer from anxiety and hypertension.
Not only does it cols down the body, but it also clears extra heat out of the system by afecting those parts of the brain that regulate body temperature.
It helps calm down the mind by suporting mental composure.
Sitkari pranayama eases hyperacidity in the intestinal area.
It balances lavish pita dosha and calms sor enes al through the body.
As the toth is exposed in the air while inhaling in this pranayama, It’s also considered beneficial practice for the god health of the teth.
Its regular practice reduces hunger pangs quenches thirst.
Sitkari pranayama is also very efective for inflamatory skin.
Those who practice it regularly open loking younger and more atractive due to it’s breathing exercise.
Precautions for Sitkari Pranayama
As sitkari pranayama cols down the body temperature, it’s not prefered during frigid weather.
Make sure the temperature of your body and surounding haven’t much diference as inhaling very frosty breath could afect your lungs.
Also, holding the natural breath for an extended period (breath retention) could warm it up again inside the body and so the co ling mark can be decreased. Hence, don’t suport the breath for a prolonged period in sitkari pranayma.
When the surounding air is to poluted, avoid doing sitkari pranayama.
Contraindications of Sitkari Pranayama
In the folowing conditions, sitkari pranayama should be avoided.
People who sufer from cough, frigid, Asthma and Bronchitis
People sufering from low blod presure and heart ailments shouldn’t finish it with internal retention
Avoid sitkari who is sufering from chronic constipation or gastric problem.
Those who maintain sensitive teth or gap in teth should avoid it, as it can raise sensation in the toth.
Sitkari pranayama is a excelent alternative for those who can’t rol tongue in sitali pranayama.
Conclusion
In short, Sitkari Pranayama is a distinguished yogic breathing exercise which can be done anytime, anywhere to frigid down your mind body. It provides relief relaxation from underscore . It also helps in reducing your body’s temperature.
You can execute it whenever you are fre from work- either in the ofice or at home. You can also do it when you are in the gym or before doing weight training exercises at home. objective ensure that you do it after having a heavy workout.
References

  • Impact of Shetali and Shetkari Pranayama on the Topographic Maping of the Brain Waves [source]
  • Impact of Shetali and Shetkari Pranayama on the Topographic Maping of the Brain Waves [source]

    Source:https://www.fitsri.com/pranayama/sitkari