Our thoughts and physique usually get harassed by the recent summer time warmth, which develops a way of tiredness in us. Throughout these lengthy hours of summer time warmth, yogic respiration 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 respiration, Sitkari entails sucking air by the gaps within the tooth without having 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 by hole current within the tooth, a ‘hiss’ sound is produced. The produced hissing sound is similar as snakes make after they launch their stress and frustration.
Therefore, sitakari pranayama additionally referred to as hissing breath which let Prana or ‘life drive’ to chill down & thus launch extreme anger and frustration out of the physique.
To observe 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 by tooth gaps and exhaling by the nostril.
Learners who’re new in yogic respiration observe can undergo following steps to carry out sitkari pranayama.
Easy methods to Do Sitkari Pranayama(Steps)
- Sit comfortably in a cross-legged pose and align your again physique in a single line. To deepen the respiration impact, you’ll be able to shut your eyes and emulate Gyan Mudra along 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 in a position to curl your tongue, simply relaxation your tongue behind the tooth)
- Now breathe-in slowly & deeply by 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 might be made.
- Now shut your lips (finally mouth) and exhale by your nostril slowly in a managed means.
- This completes 1 spherical of Satakari Pranayama.
Observe Observe:
For newcomers, the ratio of inhalation vs. exhalation is 1:1 at first interval of observe. If you really feel extra comfy on this respiration, progressively prolong the exhalation 2 instances or 4 instances of inhalation.
The explanation behind prolonged exhalation as examine to inhalation is as a result of exhalation is cleaning a part of respiration because it releases carbon die oxide out (Additionally, It launch emotional, inner bodily locks within the physique).
Additional for knowledgeable 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 snug interval inside. This can enhance the holding capability of lungs, in addition to cooling breath sensation might be transferred to the refined mind cells.
- Now, exhale the breath fully out for an prolonged time interval.
- Repeat in the identical method for 20 instances.
Sitkari With BodyLock (Bandhas)
Whereas holding the breath in above-mentioned steps, decrease your chin to the chest and maintain the breath for a snug 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 calm down 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 anxiousness and hypertension.
- Not solely does it cools down the physique, nevertheless it additionally clears additional warmth out of the system by affecting these elements of the mind that regulate physique temperature.
- It helps settle down the thoughts by supporting psychological composure.
- Sitkari pranayama eases hyperacidity within the intestinal space.
- It balances extreme pitta dosha and calms soreness all by the physique.
- Because the tooth is uncovered within the air whereas inhaling on this pranayama, It’s additionally thought-about useful observe for the good well being of the tooth.
- Its common observe reduces starvation pangs & quenches thirst.
- Sitkari pranayama can also be very efficient for inflammatory pores and skin.
- Those that observe it often begin trying youthful and extra engaging on account of it’s respiration 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 may have an effect on your lungs.
- Additionally, holding the pure breath for an prolonged interval (breath retention) may heat it up once more contained in the physique and so the cooling impact will be decreased. Therefore, don’t maintain the breath for a chronic interval in sitkari pranayma.
- When the encircling air is just too polluted, keep away from doing sitkari pranayama.
Contraindications of Sitkari Pranayama
Within the following circumstances, sitkari pranayama ought to be averted.
- Individuals who endure from cough, chilly, Bronchial asthma and Bronchitis
- Individuals affected by low blood stress 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 might elevate sensation within the tooth.
- Sitkari pranayama is an efficient different for individuals who can’t roll tongue in sitali pranayama.
Conclusion
In brief, Sitkari Pranayama is a good yogic respiration train which will be completed anytime, wherever to chill down your thoughts & physique. It offers reduction & rest from stress. It additionally helps in decreasing your physique’s temperature.
You are able to do it each time you might be free from work- both within the workplace or at residence. You may as well do it if you end up within the fitness center or earlier than doing weight coaching workout routines at residence. Simply be sure that you do it after having a heavy exercise.
