What is Sitkari Pranayama and How to Do It? Benefits of Sitkari Pranayama

0
1308

Our mind, body and soul face so much exploitation during our lifetime and are in constant threat of getting in the grip of chronic problems. It is our will to either sail smoothly in our lives or force ourselves on the bumpy path with ditches. Every now and then, we are advised to adopt some form of exercise to stay fit, and the awareness about staying has increased manifold owing to the erratic times, unhealthy lifestyle, adulterated products and the universal challenge of global warming.

In order to overcome or survive in the present situation, we need strong support to keep us going. This strength comes from yoga and from one of its essential elements- Pranayama.

yoga courses

What is Pranayama?

Prana is the life force or energy, and yama is to control, the fourth limb of yoga, according to sage Patanjali. Pranayama is our ability to extend our life force by monitoring our breath.

Pranayama is the practice of controlling and regulating the breath, which is said to profoundly affect the body and mind.

It is an integral part of traditional yoga practice and is often practiced alongside physical postures and meditation. It involves various breathing techniques to increase the flow of oxygen in the body, calm the mind, and balance the nervous system.

Different Forms of Pranayama

  • Pranayama has many forms mainly:
  • Ujjayi,
  • Anuloma Viloma
  • Kapal Bhati
  • Bhramari
  • Agnisara
  • Nadi Shodhana
  • Bhastrika
  • Chandranga  Bhastrika
  • Sooryanga Bhastrika
  • Surya Bhedana
  • Sitkari pranayama
  • Sheetali pranayama

What is Sitkari Pranayama?

Sheetkari or Sitkari pranayama is for people who have Pitta tendency or dosha out of the three Vata, Pitta and kapha as mentioned in Ayurveda and needs to be balanced in order to stay healthy.

Sitkari means sipping in prana. In this pranayama, we sit in a meditative position, try to touch the tongue upwards and join the upper and lower row of our jaw and open our lips. Then we inhale in such a way that creates a see-see sound resembling a hissing sound. The teeth and tongue remain stable in their respective positions. Then exhalation is done through the nose, while closing the mouth. This process is repeated 20 times.

How to Practice Sitkari Pranayama?

Sitkari Pranayama is a type of yogic breathing exercise, also known as “hissing breath”. It involves inhaling through the mouth with the tongue between the teeth and exhaling through the nose.

Here is how to do Sitkari Pranayama:

  1. Sit in a comfortable seated position with the spine erect and the hands resting on the knees or in the lap.
  2. Open your mouth and gently rest the tip of the tongue on the upper palate, just behind the front teeth. The teeth should be slightly separated, and the lips should be kept in a relaxed position.
  3. Next, inhale slowly and deeply through the mouth, feeling the coolness of the air as it passes over the tongue.
  4. Once the lungs are full, close the mouth and exhale slowly through the nose, feeling the warmth of the air as it leaves the body.
meditation courses

Benefits of Sitkari Pranayama

There are several benefits of Sitkari Pranayama:

1. Reduce hypertension

Regular practice of Sitkari Pranayama helps you to reduce hypertension or high blood pressure by several mechanisms. These mechanisms include calming effects on the mind and body, increased blood circulation, improved oxygenation, and promoted relaxation.

2. Purify blood

The increased intake of oxygen during Sitkari Pranayama can potentially contribute to overall health and well-being, which may indirectly improve blood quality as well.

3. Control body temperature

Sitkari Pranayama involves breathing through the mouth with a hissing sound, which can cool the body and help to regulate body temperature.

4. Reduce sleep disorders

The calming effect of Sitkari Pranayama on the mind and body can help to reduce stress and anxiety, which can contribute to better sleep quality.

5. Mitigate problems related to the tongue, mouth and throat

This form of Pranayama includes inhaling through the mouth. As a result, it can potentially help to improve oral hygiene and prevent problems related to the tongue, mouth, and throat. It is one of the primary benefits of Sitkari Pranayama.

6. Promotes mental clarity

This pranayama technique increases the oxygen flow to the brain, which can improve mental clarity, focus, and concentration.

7. Reduce fever

The cooling effect of Sitkari Pranayama can potentially reduce fever by regulating body temperature.

8. Mitigate digestion problems

The practice of Sitkari Pranayama also helps you to improve circulation and increase oxygenation. Eventually, it can potentially improve digestion and alleviate digestive problems.

9. Cure dental problems like pyorrhea

Sitkari Pranayama can also help in improving oral hygiene and preventing dental problems by increasing saliva production and reducing harmful bacteria in the mouth.

Thus, Sitkari pranayama is quite beneficial for solving minor problems before they turn into major health issues. A little time devoted to this practice can infuse loads of energy within and keep us active both mentally and physically.

Join the online yoga courses by hellomyyoga

Health and Wellness CoursesEmotional Intelligence CoursesOnline Ayurveda Courses
Online Meditation CoursesYoga for WomenYoga Therapy Courses
Mental Health CoursesPrenatal Yoga CoursesYoga for Senior Citizens

LEAVE A REPLY

Please enter your comment!
Please enter your name here