Our thoughts and physique usually get harassed by the recent summer season warmth, which develops a way of tiredness in us. Throughout these lengthy hours of summer season 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. Not like Sitali respiration, Sitkari includes sucking air by way of the gaps within the enamel while not 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 way of hole current within the enamel, a ‘hiss’ sound is produced. The produced hissing sound is identical as snakes make after they launch their stress and frustration.
Therefore, sitakari pranayama additionally known as hissing breath which let Prana or ‘life power’ 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 way of enamel gaps and exhaling by way of the nostril.
Novices who’re new in yogic respiration follow can undergo following steps to carry out sitkari pranayama.
Find out how 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 may shut your eyes and emulate Gyan Mudra together with your arms.
- 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. (In case you aren’t capable of curl your tongue, simply relaxation your tongue behind the enamel)
- Now breathe-in slowly & deeply by way 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 can be made.
- Now shut your lips (finally mouth) and exhale by way of your nostril slowly in a managed means.
- This completes 1 spherical of Satakari Pranayama.
Observe Observe:
For rookies, the ratio of inhalation vs. exhalation is 1:1 initially interval of follow. Whenever you really feel extra comfy on this respiration, regularly prolong the exhalation 2 instances or 4 instances of inhalation.
The explanation behind prolonged exhalation as evaluate 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 may also be emulated with breath retention and bandhas.
Sitkari With Breath Retention (Kumbhaka)
Preliminary steps are similar 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 can be transferred to the refined mind cells.
- Now, exhale the breath utterly 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 known 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 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 endure from anxiousness and hypertension.
- Not solely does it cools down the physique, but it surely additionally clears additional warmth out of the system by affecting these components 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 way 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 trying youthful and extra enticing on account of it’s respiration 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 might have an effect on your lungs.
- Additionally, holding the pure breath for an prolonged interval (breath retention) might 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 encircling air is simply 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
- Folks affected by low blood strain and coronary heart illnesses shouldn’t do it with inner retention
- Keep away from sitkari who’s affected by persistent constipation or gastric drawback.
- Those that have delicate enamel or hole in enamel ought to keep away from it, as it may elevate sensation within the tooth.
- Sitkari pranayama is an effective various for many who can’t roll tongue in sitali pranayama.
Conclusion
In brief, Sitkari Pranayama is a superb yogic respiration train which will be completed anytime, anyplace to chill down your thoughts & physique. It supplies reduction & rest from stress. It additionally helps in decreasing your physique’s temperature.
You are able to do it each time you’re free from work- both within the workplace or at residence. You can even do it when you’re within the fitness center or earlier than doing weight coaching workouts at residence. Simply be certain that you do it after having a heavy exercise.
