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breath labBETA

Sitkari

Sitkari (Hissing Breath) is a pranayama of inhaling through the teeth to create a cooling sound that reduces body heat and calms the nervous system.

  1. Starting Position

    Sit in a comfortable, upright position with your spine straight. Ensure your shoulders are relaxed and your body is at ease. You can place your hands on your knees or in your lap, with palms facing up or down, depending on your preference.

  2. Mouth Position

    Gently part your lips and touch your teeth together. Your tongue should rest lightly against the roof of your mouth. This will create a slight gap between your upper and lower teeth for the air to pass through.

  3. Inhalation

    Take a slow and deep inhale through the mouth, producing a hissing sound as the air passes through your teeth. Make sure to keep the sound smooth and even. Focus on the cooling effect of the breath.

  4. Breath Retention with Bandhas

    After completing the inhalation, hold the breath in Kumbakha (retention). At the same time, lock the body in Jalandhara Bandha (Chin Lock) and Uddiyana Bandha (Abdominal Cavity Lock). Hold this position for a few seconds while maintaining a calm focus.

  5. Exhalation

    Close your mouth and exhale slowly and completely through the nose. Allow your exhalation to be calm and steady, focusing on releasing any tension.

  6. Repeat

    Continue this process for several rounds, inhaling through the teeth with the hissing sound, holding the breath in Kumbakha with the Bandhas, and exhaling through the nose. Aim for 5-10 rounds to start, gradually increasing as you feel comfortable.