Both Sheetkari Pranayama and Sheetali Pranayam are practiced in almost the same way. In these two Pranayam practices, we take the breath from our mouth, in other pranayamas we breathe from our nostrils. Sheetkari Pranayam meaning cooling breath just like Sheetali Pranayam. In this pranayama practice, we make the sound like a snake (hissss) while breathing in from our mouth, that is why it is also known as Hissing breath in English.
How to do Sheetkari Pranayama Step by step
Follow the below steps carefully-
- Sit down at a clean flat place first. According to your convenience, sit in Padmasana or Sukhasana or Siddhasana.
- Keep your back, neck, and head straight and leave your body loose.
- Join the top and bottom teeth together and keep your lips open (as shown in the picture). Touch the palate of your mouth from the top of your tongue.
- Inhale deeply from your mouth (between your teeth gaps).
- Apply Jalandhar Bandha (Chin Lock) and hold the breath for 10-15 sec.
- After holding your breath for 10-15 sec or according to your stamina, inhale from both nostrils.
- This is one round.
- Do this 8-10 time in the beginning and then gradually increase your practice duration.
Sheetkari Pranayama Benefits
- By regular practice of Shitkari pranayama, you can get rid of stress.
- If you are troubled by the problem of depression, then you must do Sheetkari Pranayam.
- Sitkari Pranayam is also beneficial in hypertension/high blood pressure.
- Bile disorders can be treated by this Pranayam.
- This pranayama helps to control hunger and thirst.
- The problem of palpitation can be solved by Shitkari Pranayam.
- One can cure body inflammation.
- It removes acidity.
Sheetkari Pranayama Precautions
- If you have a cough or tonsils then do not practice this pranayama.
- Asthma sufferers do not practice this Pranayam.
- If you have Low Blood Pressure problem then do not do Shitali Pranayama.
- Do not practice for a longer duration during winter.
- Patients with constipation should not even do this Pranayam.
Sitkari Pranayam Duration
On the first day, Sitkari pranayama should be done only 8-10 times. After that gradually increase the duration of your practice. Sheetkari Pranayam can practice for a 20-25 round or 5 minutes. The ideal period or time for Sheetkari Pranayam is 2 minutes or 15 rounds.