Our thoughts and physique usually get careworn by the new 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. Not like Sitali respiratory, Sitkari includes sucking air via the gaps within the tooth while not having to roll the tongue.
Additionally Learn: One other Cooling Breath Utilizing Rolled Tongue
Which means of Sitkari
The time period “Sitkari” is used within the Sanskrit language for ‘Hissing’ sound. In sitakari pranayama, when air is sucking in via 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 apply 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 via tooth gaps and exhaling via the nostril.
Newcomers who’re new in yogic respiratory apply can undergo following steps to carry out sitkari pranayama.
The 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’ll be able to shut your eyes and emulate Gyan Mudra together 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. (Should you aren’t capable of curl your tongue, simply relaxation your tongue in the back of the tooth)
- Now breathe-in slowly & deeply via the gaps current within the tooth. Really feel the air is filling up your stomach, adopted by chest & neck portion in the long run. Throughout your breath inhalation, a small hissing sound shall be made.
- Now shut your lips (ultimately mouth) and exhale via your nostril slowly in a managed method.
- This completes 1 spherical of Satakari Pranayama.
Observe Observe:
For novices, the ratio of inhalation vs. exhalation is 1:1 initially interval of apply. While you really feel extra comfy on this respiratory, step by step prolong the exhalation 2 instances or 4 instances 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 will 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 cushty interval inside. It will improve 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 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 cushty 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 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 could be very useful for individuals who endure from nervousness and hypertension.
- Not solely does it cools down the physique, however it additionally clears further warmth out of the system by affecting these components 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 via the physique.
- Because the tooth is uncovered within the air whereas inhaling on this pranayama, It’s additionally thought-about useful apply for the good well being of the tooth.
- Its common apply reduces starvation pangs & quenches thirst.
- Sitkari pranayama can 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.
- Be 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 may be decreased. Therefore, don’t maintain the breath for a protracted 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 endure 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 power constipation or gastric drawback.
- Those that have delicate tooth or hole in tooth ought to keep away from it, as it will probably increase sensation within the tooth.
- Sitkari pranayama is an efficient different for individuals who can’t roll tongue in sitali pranayama.
Conclusion
In brief, Sitkari Pranayama is a superb yogic respiratory train which may be finished anytime, wherever to chill down your thoughts & physique. It offers aid & rest from stress. It additionally helps in decreasing your physique’s temperature.
You are able to do it at any time when you’re free from work- both within the workplace or at residence. It’s also possible to do it if you find yourself within the health club or earlier than doing weight coaching workouts at residence. Simply be certain that you do it after having a heavy exercise.
