Sītkarī Prāṇāyāma
The cooling breath for everyone, teeth together, lips parted, air hissing in; the sister practice Śītalī was named beside.
How to practise
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Sit comfortably; press the teeth lightly together and part the lips.
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Inhale slowly through the teeth, a soft hiss of cool air.
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Close the mouth and hold the breath a moment, feeling the coolness land.
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Exhale slowly through the nose.
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6–10 rounds; finish with a few normal breaths.
Benefits
- Cools body and mind, exactly like Śītalī, but available to every mouth
- Refreshes in heat, after exertion, in anger's first flush
- Traditionally held to preserve beauty of face and freshness (haṭha tradition's own claim)
- Settles pitta agitation quickly
Contraindications & cautions
- Avoid in cold weather or when chilled
- Sensitive teeth or jaw tension, keep the bite gentle
- Congestion or respiratory infection, wait
If you are pregnant, or live with a cardiac, respiratory or mental-health condition, consult a qualified teacher and a physician before practising. Never strain the breath.
In the tradition
Where Śītalī needs a curled tongue that genetics denies half of humanity, Sītkarī asks only for teeth and lips. The haṭha texts present them as a pair; choose the one your mouth was built for.
Sources & further reading
- Haṭha Yoga Pradīpikā , Svātmārāma (chapter 2, verses 54–55; named beside Śītalī among the cooling breaths)
- Light on Pranayama , B. K. S. Iyengar