Shitkari (Sitkari) pranayama — cooling breath

When the breath leaves the body, life leaves it as well. Therefore, regulate the breath.

Hatha Yoga Pradipika

Pranayama, as an essential part of yoga teachings, is a profound subject concerning breathing. It is psychosomatic, as it explores the close connection between the body and the mind. Shitkari-pranayama (the hissing breath of yogis) helps to heal and cool the body, reducing and balancing the pitta dosha on the mental, physical, and emotional levels. In this article, we will consider Shitkari-pranayama, discuss its features and differences from other practices, describe the technique of execution, and list contraindications.

Shitkari (Sitkari, Shitakari) is a variety of Shitali-pranayama and means 'that which causes coldness.' The practice has the following positive effects:

• restores hormonal balance in the body and improves the functioning of the endocrine system;
• cools, lowers body temperature in heat, eliminates thirst;
• helps to eliminate heartburn and excess acid in the stomach;
• activates the entire digestive system and normalizes bile flow;
• cleanses the body of slags and toxins.

Psycho-emotional effects:

• calms the mind and grants mental equilibrium;
• helps cope with strong anger, irritability, and rage;
• contributes to improved attention and concentration;
• has a beneficial effect on sleep.

Обучающий курс «Погружение в пранаяму»

Смотреть

It is important to master Shitkari-pranayama gradually rather than rushing the process. Practice should begin with a small number of repetitions (about five cycles) and increase only with experience.

1. Preparation of the space.
   
   • The place for practice should be aired out in advance and allow for proper air circulation. Turn off the air conditioner if necessary and open a window.
   • Take a comfortable seated position and straighten your back. If possible, assume a meditation pose (Padmasana, Siddhasana, Sukhasana, etc.).
   • Let your palms rest freely on the thighs, relax the shoulders and direct them downward while stretching the crown of the head upwards. Do not tense the neck; the chin should remain parallel to the floor.
   • Close your eyes and tune in to the upcoming practice: take several cycles of full yogic breathing.
   • When ready, proceed to the next step.
2. Performing Shitkari.
   
   • Slightly clamp the jaw but relax and part the lips, exposing your teeth.
   • Allow the tongue to gently touch the upper palate, or (second option) slightly protrude the tip of the tongue, keeping it flat.
   • Start to inhale with your mouth through the teeth and tongue. A quiet hissing sound should arise.
   • Close the mouth and exhale softly through the nose.
   • Repeat the cycle as many times as necessary and possible.
   • Before finishing the practice, return to normal breathing, breathe calmly, and open your eyes.

Shitkari-pranayama can be performed even if the nostrils are blocked. The basic technique (without breath retention) can be used by people suffering from cardiovascular diseases. The cooling effect is achieved by inhaling through the mouth, and excess heat leaves the body when exhaling through the nose. Bring the duration of inhalation and exhalation to equal values (1:1).

The practice is performed exclusively in warm weather.

The main difference between these two techniques is the position of the tongue. When performing Sitali-pranayama, the tongue must be rolled into a tube and slightly protruded, allowing you to inhale through this "tube." In the Shitkari variation, the tongue is pressed to the palate or remains flat.

There is also a difference in the sound that is produced: in Shitkari-pranayama, this sound is similar to hissing, more pronounced than in Sitali.

Both pranayamas have a cooling effect.

Contraindications and precautions

Cases in which the practice of shitkari pranayama is contraindicated:

• low blood pressure;
• acute respiratory and viral diseases, tonsillitis, acute diseases of the upper respiratory tract (asthma, bronchitis, etc.);
• Increased sensitivity to cold;
• cold season and cold indoor area;
• problems with teeth or gums;
• pregnancy and breastfeeding period;
• constipation.

Pranayama is not performed in rooms with polluted and cold air. Practice can begin no less than two hours after eating.

If you feel discomfort during the exercise such as fatigue or dizziness, you should return to normal breathing and postpone the practice.

If you have any illnesses, consult a doctor before starting to perform Shitkari.

Pranayama helps a person manage their subtle life energy (prana) through breathing. Most of the prana comes with proper breathing.

Shitkari-pranayama is one of the most harmonious ways to calm the body and mind, restoring the function of many natural processes in the body. However, you can only feel all the positive effects if you practice consciously and regularly.

To make the practice a beneficial habit, it is important to set aside time for it during the day, perform the exercises without forcing yourself, and try to enjoy the process itself.

Be healthy and prosperous!