Sheetkari pranayama

     Sheetkari pranayama also is included in the category relaxing and body cooling yoga  procedure just like sheetali pranayama. It is immensely useful in de-stressing and pacifying the agitated mind.

   In Sheetkari, the tongue is not rolled into a tube as in sheetali pranayama; instead, the tongue is rolled up to touch the upper palate. The teeth are then clenched and the lips are kept apart. Those who find it difficult to do Sheetali Pranayama can easily practice Sheetkari and get similar benefits.

  Sheetkari Pranayama or the Hissing Breath is usually done after practicing other asanas and pranayamas. Do not do Sheetkari pranayama if you are suffering from a cold.

How to do Sheetkari Pranayama (The Hissing Breath)?

·       Sit in a comfortable asana [preferably padmasana or siddhasana] with palms on the knees.

·       Roll the tongue upwards so that the lower part of the tongue touches the upper palate.

·       Clench the teeth together. Pull the lips apart so that the teeth are exposed.

·       Breathe in slowly. First fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath. When breathing in, a slight hissing sound is produced. This is similar to the hissing of a snake.

·       Bend the neck forward to do the chin lock, [ the Jalandhara Bandha]

·       Hold the breath for some time, as much as you are comfortable 

·       Release Jalandhara Bandha and exhale slowly through the nose. 

·       This is one round of Sheetkari Pranayama.  As you advance in yoga you can do as many rounds as you may feel comfortable .

      Benefits of Sheetkari Pranayama (the Hissing Breath

·       It can cool your body

The action of pulling the air through the teeth gives a cooling effect to the body. It is a pranayama that helps to feel better in the summer season. It aids to control body temperature.

·       Relaxation to mind and body

 Sheetkari relaxes the body and the mind easily. It helps in destressing also.

·       Reduces weakness and regulates metabolism

According to Hatha Yoga Pradeepika, Sheetkari removes hunger, thirst, sleep and lassitude.

·       Improves health of gums and teeth

Sheetkari is good for health of teeth and the gums. It is beneficial in mouth-related diseases, throat and tongue. It has potential to improve dental hygiene.

·       Helps in diseases of spleen and indigestion

·       Improves hypertension

Relieves high blood pressure

·       Helps de-stressing

It can calm down the agitated mind and help de-stressing. This pranayama can reduce agitation, emotional turbulence , mental tension and depression. It helps to improve the mood.

·       Improves mental and physical strength

Regular practice of Sheetkari pranayama increases physical strength and enhance mental power.

References

·       https://www.yogicwayoflife.com/sheetkari-pranayama-the-hissing-breath/

·       https://sarvyoga.com/sheetkari-pranayama-hissing-breath-steps-benefits/