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

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

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

sitkari pranayama

Our thoughts and physique typically get pressured by the recent summer season warmth, which develops a way of tiredness in us. Throughout these lengthy hours of summer season 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. In contrast to Sitali respiratory, Sitkari includes sucking air by means of the gaps within the tooth 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 tooth, 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 referred to as hissing breath which let Prana or ‘life drive’ to chill down & thus launch extreme anger and frustration out of the physique.

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

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

Tips on how to 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 may shut your eyes and emulate Gyan Mudra together with your palms.
  • Now, gently press your higher and decrease tooth collectively, and separate your lips comfortably in order that your tooth get uncovered to the air.
  • Curl your tongue upwards in order that decrease a part of tongue touches the higher palate. (In case you aren’t in a position to curl your tongue, simply relaxation your tongue behind the tooth)
  • Now breathe-in slowly & deeply by means of the gaps current within the tooth. 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.

Observe Observe:

For novices, the ratio of inhalation vs. exhalation is 1:1 originally interval of follow. While you really feel extra snug on this respiratory, regularly lengthen the exhalation 2 occasions or 4 occasions of inhalation.

The explanation 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, inside bodily locks within the physique).

Additional for knowledgeable 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. This can enhance 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 occasions.

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 referred to as Jalandhar Bandha.

Advantages of Sitkari Pranayama

  • It’s proven in a analysis that sitkari pranayama positively impacts the mind waves to calm down the physique.
  • Cooling impact comes out of hissing breath positively influence on the nervous system and endocrine glands. This optimistic influence releases the emotional and psychological knots current in physique and thoughts.
  • The cooling mechanism of Sitkari pranayama could be very useful for individuals who undergo from anxiousness and hypertension.
  • Not solely does it cools down the physique, but it surely additionally clears further warmth out of the system by affecting these components of the mind that regulate physique temperature.
  • It helps relax 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 useful follow for the good well being of the tooth.
  • Its common follow reduces starvation pangs & quenches thirst.
  • Sitkari pranayama can be very efficient for inflammatory pores and skin.
  • Those that follow it recurrently begin trying youthful and extra engaging as a consequence of it’s respiratory train.

Precautions for Sitkari Pranayama

  • As sitkari pranayama cools down the physique temperature, it’s not most popular throughout chilly climate.
  • Be sure the temperature of your physique and surrounding haven’t a lot distinction as inhaling very chilly breath may have an effect on your lungs.
  • Additionally, holding the pure breath for an prolonged interval (breath retention) may heat it up once more contained in the physique and so the cooling impact may 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 situations, sitkari pranayama must be prevented.

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


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

You are able to do it every time you might be free from work- both within the workplace or at house. You can too do it when you find yourself within the fitness center or earlier than doing weight coaching workouts at house. Simply make sure that you do it after having a heavy exercise.

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