The Cooling Breaths: Sitali and Sitkari

Sitali: Serpent breath

Sitali, or “Serpent breath,” is used to calm the body, mind, and emotions. A cooling effect is attained, proving useful for excessive heat in the body.  Hyper-acidity, high blood pressure, nausea,  anger, frustration and anxiety may all be alleviated with the practice of Sitali.

Contraindications

Sitali should not be used by those suffering from low blood pressure. If nausea or dizziness occurs, stop the practice immediately and rest in Savasana, corpe pose.

Technique

Seated comfortably, exhale slowly through the nose as you bend forward compressing the stomach and expressing all of the air from the body. Inhale slowly as you bring the body back to a vertical seated position, slightly tiliting the head back to allow for a maximum amount of air to be drawn in through the opened air passage. The lips are pursed on the inhalation, tongue extended from the mouth forming a tube-like shape with the edges curled in at both sides. Retention may be added after the inhalation, but should be practiced under the guidance of an experienced instructor. Repeat five times and follow with five ujjayi breaths.

Sitkari: Hissing breath

Contraindiations

Benefits and contraindications are similar to Sitali. Sitkari is additionally beneficial for the teeth and gums.

Technique

Exhale slowly through the nose as you bend forward to compress the stomach and express all the air from the body. Inhale slowly as you bring the body back to a vertical seated position, slightly tilting the head back to allow for a maximum amount of air to be drawn in through the opened air passage. During the inhalation, air is drawn in through clenched teeth while making a “sss” sound similar to that of air escaping a tire. Kumbaka, retention of breath, may be added after the inhalation..  Repeat five times and follow with five ujjayi breaths.