Sitkari

Sitkari

Sitkari is pranayama also known as whistling or hissing breath. It is believed to cool the mind and body, increase vitality, and release excess anger and frustration fr om the body. The name of pranayama comes from the sound "sit" that is produced during its performance. Sitkari is similar to Shitali, but does not require the tongue to be rolled into a tube, which makes it easier to perform technically. 

Sitkari is mentioned in "Hatha-yoga pradipika", chapter 2, shlokas 54, 55, and 56:

(54) Inhaling air through your mouth, make a hissing sound with your mouth closed; exhale through your nose. By practicing this, one becomes a second Kamadeva.

(55) He is admired by the circle of yoginis, he becomes the ruler of creation and dissolution, he does not experience hunger, thirst and laziness and does not need sleep.

(56) And the sattva in the body becomes free from all influences on it. Truly, the above-mentioned method makes one the master of yogis on earth.

Like Shitali, Sitkari is recommended to be performed in warm seasons, and  in winter it should be practiced with caution or under the guidance of Guru.

The positive therapeutic effects of pranayama include stress relief and elimination of psychological and mental blocks; it relieves anxiety and excessive tension; reduces acidity; balances the predominance of pitta-dosha and relieves pain; reduces hunger and thirst; can help with skin inflammations; with prolonged practice, the practitioner begins to look younger and becomes more attractive.

Sitkari is contraindicated for people with low blood pressure and respiratory diseases (such as asthma). Since inhalation occurs through the mouth (there is no filtering effect of inhalation through the nostrils), it is recommended to practice in places with clean air.

How to practice

Take a comfortable sitting position with your legs crossed and your back straight. You can close your eyes and perform jnana-mudra, or place your hands on your knees. You need to connect your teeth comfortably and stretch your lips as much as possible. Curl your tongue slightly to the upper palate. Inhale slowly and deeply through the gaps in your teeth. Feel how the air fills your stomach, chest and neck. Listen to the hissing sound that comes out during inhalation. At the end of the inhalation, close your mouth and calmly exhale through your nose. Repeat this cycle up to twenty times.

One can practice a variation with bandhas, when after inhalation, the mula-bandha and jalandhara-bandha are performed while holding the breath.

Like other pranayamas, Sitkari can help to awaken Kundalini under the guidance of Guru. It is mentioned in "Tantraloka" of Abhinavagupta, wh ere it means visarga as a manifestation of Shiva and Shakti.