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Pranayama is a type of breathing exercise to help boost energy from within. There are many types of pranayama. Shitkali Pranamaya is one of them.
‘Shitkari ‘pranayama comes from the Sanskrit word ‘sitkarin’, which is a yoga practice where we breathe through the mouth. Shitkari pranyama is similar to the snake hissing sound, just like a snake uses this technique to digest food and breathe through the mouth. This yoga not only helps heal the mind but also cools the body’s temperature.. This pranayama is particularly beneficial during hot and humid weather, as it helps manage stressful situations by cooling the body.
Importance of Shitkari Pranayama in Yoga
Shitkari pranayama is the eighth pranayama that is included in one of the forms of Hatha Yoga.
Shitkari pranayama is one of the most effective yogic exercises, known for its breathing techniques, which benefit us in various ways, including improving mental well-being and fostering spiritual growth, ultimately leading to a deeper understanding of oneself.
For cooling the body, Shitkari Pranayama is a powerful and effective breathing technique because it is a soothing and straightforward form of yoga.
This pranayama is particularly beneficial for individuals with the three primary doshas, as described in Ayurveda: vaat, pitta, and kapha. According to Ayurveda, these three elements should be cleansed to maintain good health.
Methods to do Shitkari Pranayama
The first step in practising Shitakri pranayama correctly is simple. Here is a step-by-step process to do –
Step 1– Sit in a comfortable position on a mat with the body in a straight position. You can do this exercise wherever feels convenient.
Step 2- keeping your head straight, now keep your lower jaw teeth aligned with the upper teeth. You can also close your eyes while doing this.
Step 3 – Now, put your tongue behind your teeth while your mouth is slightly open, so that you can breathe and exhale through your nostrils.
Step 4 – The primary step in this exercise is to start inhaling slowly, using the space that has been opened. You will start noticing some cooling sensations around the mouth, and then this cooling effect will spread throughout the body.
This is the first round of this yoga. Repeat this practice at least ten to fifteen times,
And over time, you can increase this session. To see better results, you will have to practice daily. The more you master this practice, the more you will see endless benefits from it.
Benefits of doing Shitkari Pranayama Daily
Including this pranayama in your daily life has several benefits, some of which we will discuss below.
1. known to reduce excess body heat from the body
Shitkari pranayama, when practised daily in the right way, helps cool down the body’s internal heat, which in turn improves body function, resulting in reduced dizziness and headaches.
2. Better digestion
Doing Shitkari Pranayama proves to be helpful in better digestion, because it regulates the stomach to function as it cools the vata, dosha.
3. Reduce stress and anxiety
When we do this exercise, it helps the brain release happy hormones[ dopamine], which helps uplift the mood of the person, because of the cooling way to heal the body from within.
4. Helps in weight management
If the person practices this daily, it helps control hunger pangs, which automatically helps in weight loss.
5. Reduce high blood pressure
Yes, this pranayama helps reduce blood pressure, especially for people suffering from hypertension.
6. Improves skin and eyes
The correct way of doing pranayama helps in improving skin and eyes, as breathing increases blood flow around the body. This results in clearer skin and eyes.
Also Read: Cooling Pranayama Practice for Summer: Beat the Heat Naturally
7. Balance the nervous system
The nervous system, which is the central storehouse of the brain, benefits from this pranayama, helping to ease the brain and resulting in better brain function.
8. helps balance hormones
Practising daily the Shitkali pranayama improves and balances our hormones.
Some scientific benefits have been proven by practising sheetali pranayama-
1. Helps in oral health – science has proven that increasing saliva, sheetkali pranyama, helps remove foul odour from the mouth.
2. helps in improving spleen health- The spleen is responsible for blood purification and the immune system. Practising the sheetkali pranayama helps improve spleen health.
Difference between sheetali and sheetkali pranayama
Sheetali pranayama is the ‘cooling breathing’, as sheetkari pranayama is breathing with the hissing sound. Sheetali pranayama is a type of breathing exercise where the tongue is curled up, similar to the action of making a ‘sh’ sound, focusing on the hissing sound.
Variations of Sheetkari Pranayama
1. Jalandhara bandha
2. Khechari mudra
3. Nadi shodna
1. Jalandhara pranayama
Jalandhara pranamaya, also known as ‘kumkhaba’, is the breathing technique where the head and chin are slightly tucked in the throat while holding breath. This is a somewhat advanced form of sheetkari pranayama. Below are the steps while doing this exercise –
Preparation – the first step is to sit in a comfortable position, with your hands resting in the thigh area of your leg
Process: While gradually inhaling, hold your breath, tuck your chin into your collarbone or touch your chin, and maintain this posture, feeling the sensation in your throat.
Practice this as long as you are comfortable, then release the head and sit in your normal position.
This pranayama focuses mainly on the throat area, giving you an energy boost in that area. Practising this pranayama has several benefits, including helping to relieve throat-related problems and increasing lung capacity.
2. Khechari mudra
Khechari mudra is also one of the advanced levels of breathing techniques to reach the higher level of the inner self. It’s simple yet very effective.
Below are the steps ‘
1. Sit in a comfortable seated position on the mat. Begin with your closed eyes.
2. curl up your tongue, uplifted in the upper part of the mouth, it should reach the softer part, but if you are a beginner, try with the help of achieving with the hand.
3. Hold the position while focusing on the breath, slowly breathe and exhale through the nose.
With regular practice, you can master keeping your tongue hold for a more extended period. This exercise helps, removes the stress, relieves your anger issues and strengthens the intuitive power of the brain.
Also Read: Anulom Vilom: The Ultimate Guide to Breathing Technique and Its Benefits
3 . Nadi shodna[anulom vilom]
Nadi shodna, also known as anulom and vilom, is simple, focusing on the breath through the alternate nostril. This practice balances the flow with the body, helping you stay focused and rejuvenate the brain as the air passes through the brain and within he whole body.
Below are the steps for doing the exercise
Position -Sit in a comfortable position. You can do this with your eyes open or closed; it’s up to you.
Process– With the help of one hand, try to breathe air while keeping the alternate nose closed, and exhale through the other one.
Practice– practice this for five to ten minutes.
Precautions and Contradictions to Avoid
All the breathing exercises are safe, but they require caution and precautions to avoid while doing it, so below are some points to avoid while doing Shitkari Pranayama.
PRECAUTIONS
1. It is essential to check the air quality around your surroundings while you are doing these pranayama, because the air you breathe is essential, as we inhale deeply, it may affect the body.
2. If you are a beginner, avoid doing it for a longer duration; you can start slowly and then increase your speed.
3. The correct posture is essential in doing these pranayamas. The right way to do it is to sit straight with the upright spine.
4. Always pay attention to your body; if any discomfort or dizziness occurs while doing the sheetkali pranamaya, stop right there and rest.
CONTRADICTION
1. People should avoid those who have severe respiratory problems like asthma, bronchitis
2. Pregnant women should also avoid practising these, as they may regulate the body temperature, or consult a professional doctor.
Best time to include shitkari pranayama in daily life
Morning – The Best time to include this pranamya is in the morning, preferably with an empty stomach.
Afternoon – when you are feeling hot, practising this will help you cool down the immune system, but avoid doing it right after the meal, it is advised, one or three hours after dinner or lunch
In the evening, you can also include this pranamaya before going to bed; it helps keep the body calm and improves sleep quality.
Conclusion
With the help of this Shitkari Pranamya, when combined with other yogic asanas, it offers multiple benefits. This exercise, when practised daily, can help rejuvenate the body from within. When you are feeling angry or stressed, take a few minutes to practice this. Shitkari pranayama is a cooling technique which helps ease all the problems. You need just a few minutes, and you will feel good and relaxed.
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