There are so many Pranayama techniques and procedures to practice. It can baffle and confuse experienced yogis, too! It’s not surprising at all with such a wide array of breathing processes that offer goodness on a platter. But the important thing is to look at the benefits, the contra- indications, and then decide, accordingly. One of my favorites? Sheetkari Pranayama!
The Top 9 Benefits of Sheetkari Pranayama:
- Holistic Balance of the Mind and The Body
- It Balances the Pitta (Fire Element ) in the Body
- Improves Mental Health
- Filters The Outside Heat
- Aids in Proper Digestion
- Treatment and Possible Cure for Fevers
- Reduces Hypertension
- Reduces Toxins and Cleanses the Entire Bodily System
- Keeps the Heart Healthy and Improves Circulation
Sheetkari Pranayama, is one of the time-tested methods of cooling the body and hydrating it….
The Sheetkari Pranayama technique and its steps are easy, once we learn the science behind each process. By and large, these processes are easy to follow and continue, if we learn the ‘How To’ properly.
Outside for prolonged periods of time in extreme heat? Sheetkari Pranayama is a time-tested method of cooling the body and hydrating it. It is a process worth adopting if the outside weather is intensely hot. Sheetkari, is also called the hissing breath pranayama, as the sound that emanates while doing it, resembles that of the sound made by a “sssnake.”
Closer up, we have an animal that has been practicing this cooling breath technique during any gruelingly hot day, and…… can you guess this creature?
No points for guessing though!! Well, it is the ubiquitous dog, that is seen to rest , opening its mouth and have it’s tongue out, and keep taking short inhalation breaths; look at this marvel of the universe- animals adopt cooling techniques during very hot weather, on their own, without being instructed to; it’s as if they know what to do , when it becomes terribly hot! That’s Mother Nature at work.
Sheetkari Pranayama – The Hissing Breath Pranayama
The ancient Gurus decided that an extraneous cooling procedure should be learnt by humans, without resorting to any medication, when the body is heated up, after an intense work out, or an exercise regimen, or some heavy duty work. With due respect to dogs, it’s an instantaneous habit with them to loll their tongues out and take short breaths during the peak summer season. This automatically hydrates them and cools their system.
The Sheetkari Pranayama, or the Hissing Breath Pranayama, is usually practiced after other asanas. This reduces heat that has been generated by the body and pranayamas. Sheetkari Pranayama along with its twin pranayama, The Sheetali, cools the body. Another amazing side effect alongside the cooling of the system , is that of glowing skin and fresh- looking skin. Sheetkari pranayama has a special status in all the yoga -related books, to highlight its importance in keeping the body attain a relatively cool temperature, which is extremely important.
How to Practice Sheetkari Pranayama Properly and Similarities with Sheetali…
In the Sheetali Pranayama, the tongue is rolled into a cylindrical shape, and the air is inhaled through that, during the intake of breath. Check this post to learn how to do it and the benefits it offers, such as staying calm, cool, and relaxed, similar to Sheetkari. But there are more people in the world who cannot roll their tongue into the shape of a cylinder, and therefore, the only way one can get the goodness of Sheetali Pranayama, is through Sheetkari. The tongue is not rolled into a tube in Sheetkari. This can be a difficult task. Instead, it is rolled up to touch the upper palate, or the soft roof of the mouth.
First of all, sit in a Padmasana pose or in Vajrasana pose; Slowly, roll the tongue upwards, and let it touch the inner upper roof of the mouth; and then keep the upper row of teeth and the lower row of teeth aligned normally, but with the lips open; let both complete rows of teeth (upper row and the lower row), be visible.
Now it appears as if the person is smiling- as the lips are open to reveal the rows of teeth. Inhale with the mouth and let the air pass through the rows of teeth and enter the lungs; then exhale through the nose. So, the steps are to breathe in slowly, filling in the abdomen, then the chest and finally the neck region consciously, and by being present and aware of the process, dynamically. This is the complete yogic breath. When breathing in, a slight hissing sound happens, which is the same as that made by a snake.
Holding the breath during this practice helps to strengthen the lungs
Although Sheetkari’s exhalation can be through the normal nasal passage, there is a modification, which, if done after sufficient practice, can be excellent for health- after taking in the air, or inhaling, slowly, bend your head forward, and lock your chin against your chest. during exhalation. This is called the Jalandhara Bandha.
Then try to hold your breath for a few seconds; Once you start feeling uncomfortable, try to release the breath or do the exhalation. Once you realize that you are quite comfortable doing the Sheetkari with the jalandhara bandha, then you can start doing it on a continual basis. As we know, practice makes perfect. This applies especially in the practice of the yoga asanas, pranayama and yoga nidra. And speaking of the wonderful practice of yoga nidra, we wrote more about it here. Learn how to do it to calm yourself down and gain some peace of mind.
This unique action of the air being drawn in through the upper and lower teeth rows creates a cooling effect not only on the body, but also on the mind, thus creating complete relaxation throughout, in a person practicing it. According to Hatha Yoga Pradeepika, the book or the Sheetkari removes hunger, thirst, sleep and lassitude. Sheetkari is good for the health of the teeth and the gums. By allowing the intake of fresh air through the gums, the teeth, which already have the moisture of saliva on them, the mouth feels fresh, any incidence of dental infection, if present, disappears, at the same time, keeping the body really cool.
Top 9 Benefits of Sheetkari Pranayama
Let’s see the benefits of practicing the Sheetkari, step by step.
1. Holistic Balance of the Mind and The Body:
From time immemorial, the great spiritual messiahs have always insisted on the importance of maintaining perfect health, both mental and the physical. There is no doubt, that if the mental health is fragile, it takes a toll on the physical as well. Therefore, they advocated that if people religiously practiced this pranayama, they would have a sense of balance that amalgamated the mental and the physical. This will eventually lead to a highly evolved state, spiritually.
2. It Balances the Pitta (Fire Element ) in the Body:
Our great gurus and seers felt that one had different elements predominant in the body. The fire element is one of the three types. The other two being, kapha (air element in major part) and vata (water element in predominance).
3. Improves Mental Health:
As a result of many surveys conducted the world over, and also by medical experts, it has been proven that regular practice of Sheetkari ensures a calm and relaxed state of mind in a person. They will not get hassled about any stressful issues, even as they are encountered. A less anxious person means a stable state of mins who also enjoys good physical health. We described other great breathing exercises for stress and anxiety here. Learn how to do them for instant effect.
The study aimed to measure the effects of Sheetali and Sheetkari pranayamas on BP, the autonomic nervous system, and respiratory functions among hypertensive participants. The study was carried out at a clinical research center at Sri Dharmasthala Manjunatheshwara Yoga and Nature Cure Hospital (Belthangady, India).
4. Filters the Outside Heat:
Facing the extremities of high intensity heat has always been a challenge in tropical countries, such as India , the Sub- Saharan regions, etc., where there are many cases of death caused by heat. The practice of Sheetkari helps alleviate such incidents.
5. Aids in Proper Digestion:
Usually, people who have a high level of the fire element, called the pitta, are very familiar with stomach ulcers and high levels of acidity. Sheetkari pranayama heals these digestive issues when the cool air enters the system, during inhalation.
6. Treatment or Possible Cure for fevers:
Many yoga practitioners feel that when a person is suffering from fever, it is okay to do this pranayama- it has the power to even out the high heat levels of the body during such fevers. Not only fever, it is also hailed to be an antidote to any abdominal ailment, such as the gall bladder problems, problems of the spleen, and the liver. On top of this, it is a powerful instrument or medium to control hunger and thirst. After practicing this pranayama, often one is not thirsty for long periods of time. This is because, while inhaling, the cool air enters the system through the teeth- this means moisture. Hence this outcome.
7. Reduces Hypertension
It is an amazing fact, but , regular practice of this pranayama, helps the systolic blood pressure- and this is going be the centerpoint for keeping away lifestyle disorders such as high blood pressure and hypertension.
8. Reduces Toxins and Cleanses the Entire Bodily System:
When we use the teeth, the tongue, the throat and the lungs to inhale and exhale, we will reduce toxins in the system. The ill effects of passive smoking or air pollution can be allayed by the regular practice of this pranayama technique.
9. Keeps the Heart Healthy and Improves Circulation:
The daily practice of Sheetkari also ensures not only healthy lungs, but also a healthy heart. Practice it daily and include it in your routine part for a strong heart, better cardiac health, and better circulation.
Points to note:
Initially, when it’s a beginner, the ratio of inhalation and exhalation, can be 1:1. After sufficient practice, the ratio should change. One can then move to double time or triple time the inhalation, for the exhalation; exhalation indicates the removal of the toxins in our system.
After sufficient practice, practice Sheetkari with breath retention. The intent is to increase the holding capacity of the lungs. After inhalation, hold the breath before exhaling, for a sufficient period of time; then exhale. You can start counting during retention, so that you are aware of how long you hold your breath. This holding of breath is called Khumbaka. Practice this twenty times daily. You will notice a considerable difference in your physical and the mental state
There are ‘locks’ in yoga, called Bandhas, for the practice to have far reaching effects. Combining Sheetkari with’ Jalandhara Bandha brings the flow of energy to the throat. This is done by retaining the breath during the Khumbaka, with the bandha. To practice properly, one should hold their breath. Then, the person bends his head and touches the front of his chest with his chin.
Avoid Sheetkari Pranayama In Certain Weather Conditions or if Suffering From Some Illnesses
Do not hold the breath and the bandha for too long a time. Avoid Sheetkari in cold weather, or if there is moisture in the air. Especially during the monsoon weather. People suffering from respiratory disorders should also avoid Sheetkari. This includes even the simple cold and cough.
This pranayama is also a strict No-No for people suffering from Tonsillitis, Laryngitis, and low blood pressure. It only takes a dedicated state of mind, a perseverance and a time table to follow. With regular practice of asanas and breathing techniques, one will remain healthy in life. The effects of Sheetali apply to Sheetkari as well; the procedure of the two may be different, but by and large, the effect is the same; Sheetkari cools the mind and the body sufficiently; there is a complete transformation of the bodily procedures once we adopt it into our daily fitness routine.
Sources
Health Impacts of Yoga and Pranayama: A State-of-the-Art Review
Pranayama: The Top Beginner’s Guide to Yoga Breathing Exercises
Shanti Arunkumar, Senior Contributor At L’Aquila Active
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