Sheetakari Pranayama – Instructions and Benefits

Sheetkari can be referred to as a variation of Sheetali Pranayama. It is very helpful for those who cannot fold the tongue as in sheetali pranayama. Sheetkari Pranayama is equally beneficial.

Practice of this prayanama should be done in clean and calm environment by sitting in the position of sidha asana, padma asana or sukha asana. This prayanama is a simplified form of sheetla prayanama.

While practicing this pranayama, the sound of si-si-si-si-si (hiss) should come out. This prayanama is highly beneficial for physical health as it awakens the kundilini power. Here are some instructions and directions to help you practice Sheetakari Pranayama:

How to Practice Sheetakari Pranayama:
Step 1: Sit in padmasana or sukhasana with your back straight and eyes preferably closed.Step 2: Make a square shape with your lips showing your teeth.Step 3: Breathe in through the mouth to a count of 5.Step 4: Press your chin down on your neck

Step 5: Hold the breath for a count up to 10

Step 6: Raise your chin.

Step 7: Exhale slowly through the nostrils and count to 10

The Benefits of Sheetakari Pranayama

  • The cool, inhaled air aids in secreting stress-relieving hormones in the brain
  • Cools the body
  • Cools mind
  • Reduces mental excitement
  • The pranayama is beneficial in bringing about sleep
  • Helps in keeping gums and teeth healthy
  • Reduces anxiety and stress
  • It gives relief during hot days.
  • It can kill hunger and thirst.
  • Your entire body gets cooled.
  • You can achieve clean skin through regular practice of Sheetkari Breathing.
Those with high blood pressure and respiratory problems should avoid performing this pranayama. Also stop immediately if you face any problem, discomfort, stress or if there is irritation in the throat.If you are suffering from cold and cough, strictly avoid practicing this prayanama. It is also not good for those suffering from breathing problems and phlegmatic disorders as the practise mat increase the amount of cough (phlegm) inside the body which can produce adverse effects in turn. Also make sure you don’t practice this prayanama less or more that 2-5 times. Anything more or less will not give you any of the above listed benefits. New comers may practice the pranayama under the guidance of a trained and certified mentor to attain maximum results. All the best!


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