Sitkari Pranayama : Steps, Benefits & Precautions

sitkari pranayama-mergezone

What is Sitkari Pranayama:

Sitkari Pranayama is a cool breathing technique mainly used for cool and calm body along with mind. Like any other Pranayama, the term ‘Sitkari’ came from the Sanskrit word ‘Hissing’ sound or ‘Sipping’. Sitkari Pranayama is also like Sheetali Pranayama except for the use of the Tounge.
Sitkari Pranayama is also a cool breathing practice in which we draw breath through clenched Teeth and it makes the throat and mouth cool along with our chest.
As during practicing the pranayama when people draw air through teeth it makes Hiss sound so it is also known as the Hissing Breath, it sounds like a snake releasing its stress.

Before You Begin:

Before you begin with the pranayama let us see the perfect time duration and place for practice

Time Of Practice:

The practice of SitkariPranayama should be done in the season of VasantaRituor spring or SaradRituor autumn but not in Winter. In these seasons you can do your pranayama practice without any difficulty or troubles in your body and it feels energetic it those seasons.
During summer try to avoid practice this or any kind of Pranayamaespecially breathing techniques, in the afternoon or any time as it can causes problems. If necessary then try to do early in the morning hours.

sitkari pranayama-mergezone


Duration Of Pranayama:

If you are a beginner then your inhalation and exhalation period should be 1:1 for the safety of your health. At first, do it for a short time then try to extend your period as your comfortable time. And like that extend your exhalation 3-4 time than the inhalation as exhalation cleans up held breath and release CO2.

After mastery, the practice timeshould be 10-15 times per day initially and then increased that duration up to 21 times if comfortable.

Practice Place For Practice:

Select a beautiful and pleasant place, where there are no disturbances or rough sound or you can just try at home sitting in a calm place. You can also practice near the bank of a river, lake or the sea or the top of a hill where there is a nice grove of trees.
Also, those who practice in their own houses can convert a room into a beautiful place by planting a small garden in the house. Any solitary room will serve its purpose well.



Sitkari Pranayama steps:

  • First, sit in a crossed-leg position like Padmasana or Sukhasana and keep yourself comfortable and relax.
  • And remember to keep your back straight and keep your arms on your knees and make sure to press the tips of the index posing your thumb in Jnana Mudra.
  • Now press your upper and lower teeth together and open your lips a bit so that air can go through.
  • And if you can then curl your tongue upwards to the top of the mouth.
  • Now inhale slowly and smoothly through your teeth gap. It will make a Hiss sound.
  • During inhalation try to feel the coolness in your Abdomen, mouth chest, and your entire body.
  • Now hold the breath in your body for a few seconds as much you can.
  • After holding for a few seconds close your lips and start exhaling through your both nostrils slowly and steadily.
  • Make sure that the exhalation is smooth and not forced and be relax.
  • This is the complete process of Sitkari Pranayama, now do it for at least 8-10 rounds at the beginning.


Sitkari Pranayama Benefits:

From the designation and it’s meaning we can understand that it is a cool breathing practice for a cool and calm relax body and mouth and chest.So if you want to know about Sitkari Pranayama you need to know about its benefit. Some of the important benefits are

  • Sitkari Pranayama helps to keep the body temperature balanced if practiced well.
  • If it is done by the guidance of any Yoga teacher properly then it is helpful to control the blood pressure.
  • Practicing Sitkari keeps the sugar level in control and helpful for Diabetes.
  • Those who are suffering from Anxiety and Hypertension Sitkari Pranayama is truly helpful for them.
  • Daily practice of this pranayama makes the person more attractive and fresh.
  • Daily Practice reduces the Hunger Pangs and Quenches Thirst.
  • Keep the Mind calm and provide mental composure.
  • Helpful in Fever, Indigestion and Hyperacidity.
  • It balances Pitta Dosha.
  • Soothes the inflammatory skin conditions.

sitkari pranayama-mergezone


Who Should Avoid Sitkari Pranayama:

  • People who are suffering from Cold, Cough, and Asthma.
  • Those who have Low Blood Pressure and Heart-related problem should avoid practicing.
  • People with sensitive teeth also should avoid this pranayama or it could create a massive sensation.
  • it could create a massive sensation.
  • People with Chronic Constipation and Gastric related problem should not do it.

Precautions of Sitkari Pranayama:

  • Never practice Sitkari Pranayama during the cold or winter season.
  • If the surrounding environment is not clear or polluted avoid doing Sitkari Pranayama.
  • Always keep in mind that your body temperature and the surrounding temperature should not have much difference or it can affect your Lungs.
  • Do not hold the breath in your body too long as it is a cool breathing technique holding the breath for a long time can warm your inner body.
  • Those who are suffering from Migraine try to consult with a Yoga teacher first and practice under his /her guidance.