Our thoughts and physique usually get confused by the recent summer time warmth, which develops a way of tiredness in us. Throughout these lengthy hours of summer time warmth, yogic respiratory methods 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 the gaps within the tooth with no need 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 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 known as hissing breath which let Prana or ‘life pressure’ 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 tooth gaps and exhaling by the nostril.
Newbies who’re new in yogic respiratory follow can undergo following steps to carry out sitkari pranayama.
The best way 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 possibly can shut your eyes and emulate Gyan Mudra along with your arms.
- 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 the event you aren’t in a position to curl your tongue, simply relaxation your tongue in the back of the tooth)
- Now breathe-in slowly & deeply by 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 shall be made.
- Now shut your lips (finally mouth) and exhale by your nostril slowly in a managed manner.
- This completes 1 spherical of Satakari Pranayama.
Apply Word:
For rookies, the ratio of inhalation vs. exhalation is 1:1 originally interval of follow. If you really feel extra comfy on this respiratory, steadily lengthen the exhalation 2 occasions or 4 occasions of inhalation.
The explanation behind prolonged exhalation as evaluate 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 skilled practitioners, sitakari may also be emulated with breath retention and bandhas.
Sitkari With Breath Retention (Kumbhaka)
Preliminary steps are identical till inhalation.
- After inhalation, maintain the breath for a snug interval inside. This may enhance the holding capability of lungs, in addition to cooling breath sensation shall be transferred to the delicate 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 known 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 constructive influence releases the emotional and psychological knots current in physique and thoughts.
- The cooling mechanism of Sitkari pranayama may be very useful for individuals who endure from anxiousness and hypertension.
- Not solely does it cools down the physique, nevertheless it additionally clears additional 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 the physique.
- Because the tooth is uncovered within the air whereas inhaling on this pranayama, It’s additionally thought of 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 frequently begin wanting youthful and extra engaging on account 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.
- Be certain that 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 could be decreased. Therefore, don’t maintain the breath for a chronic interval in sitkari pranayma.
- When the encircling air is simply too polluted, keep away from doing sitkari pranayama.
Contraindications of Sitkari Pranayama
Within the following situations, sitkari pranayama must be prevented.
- Individuals who endure from cough, chilly, Bronchial asthma and Bronchitis
- Folks affected by low blood strain and coronary heart illnesses shouldn’t do it with inside retention
- Keep away from sitkari who’s affected by persistent constipation or gastric drawback.
- Those that have delicate tooth or hole in tooth ought to keep away from it, as it might probably elevate sensation within the tooth.
- Sitkari pranayama is an effective various for individuals who can’t roll tongue in sitali pranayama.
Conclusion
In brief, Sitkari Pranayama is a good yogic respiratory train which could be completed anytime, wherever to chill down your thoughts & physique. It supplies reduction & leisure 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 house. You can too do it if you end up within the health club or earlier than doing weight coaching workout routines at house. Simply be sure that you do it after having a heavy exercise.