Sitkari is a yogic breathing technique that involves inhaling air through the mouth with the teeth lightly clenched and the tongue extended out, creating a hissing or sipping sound. It is also known as the "cool sipping breath" as it produces a cooling sensation in the mouth as is that it is said to have a cooling effect on the body and mind, making it especially useful during the hot summer months.
It is believed to help lower body temperature, reduce thirst, and alleviate anxiety and stress. Additionally, Sitkari is said to help purify the blood, calm the mind, and enhance concentration and focus. Overall, it is a refreshing and rejuvenating pranayama practice that can help restore balance and harmony to the body and mind.
How To Perform Sitkari Pranayama
Find a comfortable seated position with your spine erect and your head and neck aligned with your spine.
Relax your face and jaw muscles.
Close your eyes and take a few deep breaths through your nose.
Now, gently press your tongue against the roof of your mouth, touching it to the back of your upper teeth.
Part your lips slightly, creating a hissing sound as you inhale through your mouth. You can imagine as if you are sipping in cool air from your mouth.
After inhaling, close your mouth, and exhale slowly through your nose.
Repeat this process for 5-10 rounds, or as long as you feel comfortable.
It's important to note that Sitkari Pranayama can be practiced alone or as a part of your regular yoga or pranayama practice.
Benefits
Helps to reduce anxiety and mental stress
Cools the body and mind
Regulates body temperature
Relieves thirst
Promotes mental clarity and concentration
Can be helpful in managing high blood pressure
Contraindications
People with low blood pressure should avoid practicing Sitkari as it can further reduce blood pressure
People with sensitive teeth or gum problems should avoid this practice
Chakras
Sitkari is believed to activate the Vishuddha (throat) chakra, which is associated with communication and self-expression
Doshas
Sitkari is particularly beneficial for individuals with a Pitta dosha imbalance, as it helps to cool the body and mind
Drishti
There is no specific drishti (gaze) associated with Sitkari, but it can be helpful to focus the eyes on a fixed point during the practice to promote concentration and stillness.
History Of Sitkari Pranayama
The history of Sitkari Pranayama is not well-documented, but it is believed to have been practiced in ancient times by yogis as a way to cool the body and calm the mind. The Sanskrit word "sitkari" comes from "sitka," which means "coolness" or "coldness." The practice is said to have originated in the Hatha Yoga tradition, which is one of the oldest branches of yoga. Today, Sitkari Pranayama is commonly taught as part of yoga and pranayama practices, and is valued for its ability to reduce stress and anxiety, calm the mind, and balance the body's energy.
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