Sitkari Prânâyâma

Sitkari, or the “hissing” breath, reduces pitta, releases heat, and brings calm.

Current research suggests that sitkari when regularly practised…

• decreases blood pressure and heart rate[1]
• may induce a mild hypermetabolic state[2]
• helps reduce heat stress by increasing sweat loss and decreasing thirst sensation[3]

Contraindications

Do not practise sitkari if the body is cold. This practice should also not be performed where there is heavy air pollution, by those with compromised respiratory or immune systems, or individuals with sensitive teeth/gums.

Instructions

This exercise involves a simple, slow inhale through grinning teeth and exhale through the nose.

Beginning posture: Padmasana or siddhasana/siddha yoni asana. The top and bottom teeth touch one another (but are not clenched). The lips open wide around the teeth, appearing like a grimace or awkward smile.

Breath shape: Diaphragmatic and full.

Rhythm: Slow and drawn out.

Sound: On the inhale, a hissing sound is produced that sounds like “see” or “seet” (from which sitkari gets its name).

Awareness: Physical – on the hissing sound naturally produced during inhale.

Duration: 1 to 5 rounds, or as many repetitions as are needed to cool the body.

Time of practice: When the body is hot; for example, after performing an asana or a warming prânâyâma (such as bhastrika).

Guided Practice

Begin in a comfortable seated meditation asana. Rest the hands on the knees in jnana mudra. Close your eyes and relax your body as you begin to observe the motion of the breath.

Touch the bottom and top teeth together (but don’t clench) and open your lips as much as possible (without straining).

Draw a slow inhale through the teeth.

At the top of the inhale, close the lips. Exhale slowly through the nose. Repeat this breath cycle ten times. This is one round.