Sitkari Pranayama (Hissing Breath)

  • Sit comfortably in meditation pose (Padmasana, Siddhasana or Swastikasana) with erect spine.
  • keep both palms on knees, in dhyan mudra. Concentrate on normal breathing.
  • Roll the tongue upwards and touch the lower part of the tongue to the upper palate.
  • Join the upper and lower row of teeth.
  • Pull the lips apart and expose the teeth.
  • Start inhaling with making the sound See-See.
  • After inhaling close lips and Hold the breath for some time, as per capacity.
  • If one is comfortable, Make Jalandhara Bandha
  • Release Jalandhara Bandha (if form) and exhale slowly through the nose.
  • This is one cycle of sitkari pranayama.
  • Repeat this at least 8 to 10 rounds and gradually increase time period till 10 min.
  • Sitkari Pranayama creates a cooling effect on the body, decrease thirst, hot flashes.
  • It is Best for summer season.
  • Sheetkari relaxes the body and the mind. Reduces the emotional excitation and mental tension, depression.
  • Cold
  • Cough
  • Asthma or other respiratory problems
  • Tonsillitis
  • Low Blood pressure
  • Winter season
  • Chronic constipation