Our thoughts and physique usually get pressured by the recent summer time warmth, which develops a way of tiredness in us. Throughout these lengthy hours of summer time 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. Not like Sitali respiratory, Sitkari includes sucking air by means of the gaps within the enamel with no need to roll the tongue.
Additionally Learn: One other Cooling Breath Utilizing Rolled Tongue
Which 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 means of hole current within the enamel, a ‘hiss’ sound is produced. The produced hissing sound is identical as snakes make once they launch their stress and frustration.
Therefore, sitakari pranayama additionally known as hissing breath which let Prana or ‘life pressure’ to chill down & thus launch extreme anger and frustration out of the physique.
To follow sitkari pranayama, sit comfortably on the ground in any meditative pose with head, neck, and again aligned. Gently press your higher and decrease enamel collectively and begin inhaling by means of enamel gaps and exhaling by means of the nostril.
Novices who’re new in yogic respiratory follow can undergo following steps to carry out sitkari pranayama.
How one can 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’ll be able to shut your eyes and emulate Gyan Mudra along with your palms.
- Now, gently press your higher and decrease enamel collectively, and separate your lips comfortably in order that your enamel get uncovered to the air.
- Curl your tongue upwards in order that decrease a part of tongue touches the higher palate. (If you happen to aren’t in a position to curl your tongue, simply relaxation your tongue in the back of the enamel)
- Now breathe-in slowly & deeply by means of the gaps current within the enamel. 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 will likely be made.
- Now shut your lips (finally mouth) and exhale by means of your nostril slowly in a managed approach.
- This completes 1 spherical of Satakari Pranayama.
Apply Be aware:
For novices, the ratio of inhalation vs. exhalation is 1:1 firstly interval of follow. While you really feel extra comfy on this respiratory, steadily prolong 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, inside 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 snug interval inside. It will improve the holding capability of lungs, in addition to cooling breath sensation will likely 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 snug interval on this place. It’s known as Jalandhar Bandha.
Advantages of Sitkari Pranayama
- It’s proven in a analysis that sitkari pranayama positively impacts the mind waves to loosen up the physique.
- Cooling impact comes out of hissing breath positively influence on the nervous system and endocrine glands. This optimistic 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 undergo from anxiousness and hypertension.
- Not solely does it cools down the physique, nevertheless it additionally clears further warmth out of the system by affecting these elements 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 by means of the physique.
- Because the tooth is uncovered within the air whereas inhaling on this pranayama, It’s additionally thought-about useful follow for the good well being of the enamel.
- Its common follow reduces starvation pangs & quenches thirst.
- Sitkari pranayama can also be very efficient for inflammatory pores and skin.
- Those that follow it commonly begin wanting youthful and extra engaging resulting from it’s respiratory train.
Precautions for Sitkari Pranayama
- As sitkari pranayama cools down the physique temperature, it’s not most popular throughout chilly climate.
- Make sure 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 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 circumstances, sitkari pranayama must be prevented.
- Individuals who undergo from cough, chilly, Bronchial asthma and Bronchitis
- Folks affected by low blood strain and coronary heart illnesses shouldn’t do it with inside retention
- Keep away from sitkari who’s affected by continual constipation or gastric downside.
- Those that have delicate enamel or hole in enamel ought to keep away from it, as it could increase 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 superb yogic respiratory train which will be accomplished anytime, wherever to chill down your thoughts & physique. It gives aid & rest from stress. It additionally helps in decreasing 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. You too can do it when you’re within the health club or earlier than doing weight coaching workout routines at residence. Simply be sure that you do it after having a heavy exercise.
