Sitkari Pranayama
Introduction
Sitkari Pranayama is a cooling breathing technique described in classical Hatha Yoga texts. It involves inhaling air through the gap between the teeth with a hissing sound (“Si” or “Sit”), producing a cooling effect on the body and calming the mind. It is considered a sister practice of Śītalī Prāṇāyāma.
Definition
Sitkari Pranayama is defined as a śītala (cooling) breathing technique where the practitioner inhales through clenched teeth and exhales slowly through the nose, balancing heat, calming the nervous system, and refreshing the mind.
Meaning
Sitkari = derived from Sanskrit “Sit” (sound resembling hissing or sucking) + “Kara” (that which produces).
Thus, Sitkari means “that which produces the cooling hissing sound.”
Etymology
Śīt = coolness / cold
Kara = to cause or to do
Sitkari literally translates as “the one that causes cooling through sound.”
Philosophy
Sitkari pranayama is rooted in Hatha Yoga Pradipika (2.54-2.55) and Gheranda Samhita, where it is prescribed for balancing Pitta dosha (excess heat) and cultivating śānti (peacefulness). Philosophically, it cools the fiery tendencies of the body and mind, aiding in mental restraint, detachment, and tranquility.
Concept
The concept of Sitkari is based on thermoregulation through controlled breathing. By inhaling air across the teeth and tongue, the body cools down internally. Yogically, this practice awakens the lunar (Chandra) qualities of calmness, compassion, and receptivity.
Preparatory Practices
Sukshma Vyayama (gentle joint movements)
Simple Asanas: Sukhasana, Padmasana, Vajrasana
Kapalabhati (to clear nasal passages)
A few rounds of deep diaphragmatic breathing
How to Perform (Step by Step)
Sit in a meditative posture (Padmasana/Sukhasana).
Relax the body, close the eyes, and place hands in Chin or Jnana mudra.
Keep the teeth slightly clenched and lips apart.
Inhale slowly through the teeth, producing a hissing sound.
Close the mouth and exhale gently through the nose.
Continue for 10–15 rounds.
Common Mistakes & How to Improve
Mistake: Forcing the breath → Correction: Keep inhalation slow and smooth.
Mistake: Keeping tongue improperly → Correction: Relax tongue behind teeth.
Mistake: Rapid practice in hot/cold weather → Correction: Practice moderately.
Benefits
Cools the body and quenches thirst.
Reduces fever and heat-related disorders.
Lowers stress, anxiety, and anger.
Improves digestion and controls hunger cravings.
Enhances concentration and promotes mental peace.
Precautions
Avoid in extremely cold climates.
Should not be done immediately after meals.
Practice on an empty stomach.
Contraindications
Asthma, bronchitis, or respiratory disorders
Low blood pressure
Cold, cough, sinus issues
Sensitive teeth or gum problems
Duration, Timing & Stages
Duration: 5–10 minutes
Timing: Morning or during heat/excess anger
Stages:
Beginner: 5 rounds
Intermediate: 10 rounds
Advanced: 15–20 rounds with retention (kumbhaka)
Practical Technique
Inhale through teeth → cool air
Exhale through nostrils → calm release
Advanced practitioners may include Antar kumbhaka (internal retention).
Variations and Advanced Levels
With kumbhaka (breath retention)
Combining with bandhas (Jalandhara, Moola bandha)
Integrating mantra chanting
Stages of Progress & Signs of Advancement
Initial: Cooling effect felt
Intermediate: Mind becomes peaceful
Advanced: Reduced thirst, hunger, and improved self-control
Application in Daily Life & Lifestyle Integration
Helps during summer or after long work hours
Balances emotions and reduces irritability
Useful for people in hot working conditions
Integration with Other Yogic Practices
Can be practiced after Asanas or dynamic practices to cool the body
Complements meditation and Yoga Nidra
Balances heating pranayamas like Bhastrika & Kapalabhati
Yogic Anatomy & Physiology
Activates Ida Nadi (lunar channel)
Stimulates parasympathetic nervous system
Balances Pitta dosha
Anatomy & Physiology
Cools oral cavity, lowers body temperature
Regulates vagus nerve → relaxation response
Improves oxygenation in lungs
Kinesiology & Biomechanism
Airflow across teeth creates cooling sensation
Diaphragm contracts gently → controlled lung expansion
Rib cage expands passively
Physiological Effects
Reduction in blood pressure
Cooling of core body temperature
Relief from hyperacidity and gastritis
Psychological Effects
Induces calmness and tranquility
Reduces mental restlessness
Promotes introversion and meditative state
Modern Relevance & Scientific Research
Studies suggest cooling pranayamas reduce stress hormones (cortisol).
Shown to improve autonomic balance and lower blood pressure.
Beneficial for managing heat stress and lifestyle disorders.
Summary
Sitkari pranayama is a gentle yet powerful cooling technique that harmonizes body and mind. It balances emotions, reduces heat, and integrates easily into modern life. However, it must be practiced with awareness and avoided in cold climates or respiratory issues.
FAQ
Q1. What is the difference between Sitali and Sitkari?
In Sitali, tongue is rolled; in Sitkari, air is drawn through teeth.
Q2. Can beginners practice Sitkari?
Yes, but under guidance and for short durations.
Q3. Does it really cool the body?
Yes, the inhaled air cools internally and lowers heat symptoms.
Q4. When should Sitkari be avoided?
During winter, in asthma, bronchitis, or sinus infections.
References
Hatha Yoga Pradipika (Chapter 2, Verse 54–55)
Gheranda Samhita
Swami Satyananda Saraswati – Asana Pranayama Mudra Bandha
Iyengar, B.K.S. – Light on Pranayama
Research articles on pranayama and autonomic regulation