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 entails sucking air via 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 via hole current within the tooth, a ‘hiss’ sound is produced. The produced hissing sound is similar as snakes make once they launch their stress and frustration.
Therefore, sitakari pranayama additionally referred to as hissing breath which let Prana or ‘life pressure’ 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.
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 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. (When you aren’t capable of curl your tongue, simply relaxation your tongue behind 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 (finally mouth) and exhale via your nostril slowly in a managed manner.
- This completes 1 spherical of Satakari Pranayama.
Observe Be aware:
For newbies, the ratio of inhalation vs. exhalation is 1:1 in the beginning interval of apply. While you really feel extra comfy on this respiratory, steadily lengthen the exhalation 2 occasions or 4 occasions of inhalation.
The rationale 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, inner bodily locks within the physique).
Additional for skilled practitioners, sitakari can 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. This can 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 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 chill out 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 nervousness 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 via the physique.
- Because the tooth is uncovered within the air whereas inhaling on this pranayama, It’s additionally thought of helpful apply for the good well being of the tooth.
- Its common apply reduces starvation pangs & quenches thirst.
- Sitkari pranayama can also be very efficient for inflammatory pores and skin.
- Those that apply it repeatedly begin trying youthful and extra enticing 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 certain 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 encompassing air is just too polluted, keep away from doing sitkari pranayama.
Contraindications of Sitkari Pranayama
Within the following situations, sitkari pranayama ought to be averted.
- 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 inner retention
- Keep away from sitkari who’s affected by continual constipation or gastric downside.
- Those that have delicate tooth or hole in tooth ought to keep away from it, as it will probably elevate sensation within the tooth.
- Sitkari pranayama is an efficient different for individuals who can’t roll tongue in sitali pranayama.
Conclusion
Briefly, Sitkari Pranayama is a superb yogic respiratory train which may be carried out anytime, anyplace to chill down your thoughts & physique. It offers aid & rest 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 residence. It’s also possible to do it when you’re within the gymnasium or earlier than doing weight coaching workouts at residence. Simply be certain that you do it after having a heavy exercise.
