Yoga Practice Name
Seetkari (शीत्कारी)
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English Name
Hissing Breath" or "Cooling Breath"
Description and Steps
Description:
Seetkari Prāṇāyāma is a calming breathing technique that involves inhaling through the mouth and exhaling through the nose. This practice is known for its cooling effect on the body and mind, helping to reduce stress, anxiety, and mental fatigue. It is particularly beneficial for hot climates or after intense physical activity as it helps regulate body temperature and calms the nervous system.
Steps to Practice:
- Posture: Sit in a comfortable meditative posture (e.g., Padmāsana or Sukhasana) with the spine straight, shoulders relaxed, and hands resting on the knees in a comfortable mudra.
- Mouth Position: Open your mouth slightly, touching the upper and lower teeth together. The lips should be parted enough to allow air to pass through, but they should not be tightly open.
- Inhalation: Inhale deeply and slowly through your mouth, making a hissing sound as you draw the air in. Focus on cooling the body with the inhalation.
- Exhalation: Close the mouth and exhale gently through the nose, releasing the breath slowly and quietly.
- Rhythm: Repeat this process for 10-15 rounds. After completing one round (one inhalation and one exhalation), pause and continue for the next round.
- Duration: Initially, practice for 5 minutes, gradually extending the duration as you become more comfortable.
- End the Practice: After completing the rounds, return to normal breathing and sit quietly for a few moments, focusing on the calming effects.
General Benefits
- Cooling Effect: Helps cool the body, making it ideal for hot climates or after intense physical activity, by regulating body temperature.
- Calms the Mind: Reduces stress, anxiety, and mental fatigue, promoting a calm and relaxed state.
- Improves Focus and Clarity: Clears the mind and enhances mental clarity, helping to improve concentration and decision-making.
- Balances the Nervous System: Soothes the nervous system and promotes a sense of tranquility, reducing irritability and nervous tension.
- Promotes Relaxation: Aids in relaxation and alleviates tension, making it beneficial for both physical and mental relaxation.
- Supports Digestion: The cooling properties can also help balance digestive fire (agni) and calm digestive issues like acidity.
- Regulates Breathing: Increases awareness of the breath, promoting deeper and more controlled breathing.
- Improves Respiratory Health: Encourages deep, slow breathing, helping to strengthen the lungs and improve overall respiratory health.
- Enhances Blood Circulation: The practice helps improve blood flow and oxygenation, contributing to overall better circulation in the body.
Cautions-Limitations-Contraindications
- Avoid Overexertion: Do not force the breath or overexert yourself, as this can lead to dizziness, hyperventilation, or discomfort.
- Avoid if You Have Respiratory Issues: Individuals with severe asthma, chronic obstructive pulmonary disease (COPD), or other serious respiratory conditions should consult a doctor before practicing Seetkari.
- Heat Sensitivity: While Seetkari is cooling, people with cold sensitivity or those who tend to feel very cold in their bodies might want to avoid it, as it can make them feel too cold.
- Heart Conditions: People with heart conditions should practice under the guidance of a healthcare professional, as intense breathing practices may put stress on the cardiovascular system.
- Avoid During Intense Physical Exhaustion: If you feel extremely fatigued after physical exertion, it's best to rest first before engaging in Seetkari. Doing it immediately after excessive physical strain may cause lightheadedness.
- Pregnancy: Pregnant women should consult with a healthcare provider before performing this pranayama to ensure it is safe for them, as it involves specific breathing techniques.
- Do Not Practice While Eating: Avoid practicing Seetkari immediately after meals, as the deep inhalation may disrupt the digestive process.
- Dizziness: If you experience dizziness, discomfort, or lightheadedness, stop immediately and return to normal breathing.
Complimentary Practice
- Sitali Prāṇāyāma (Cooling Breath): Like Seetkari, Sitali Prāṇāyāma also helps to cool the body and mind. It involves inhaling through the mouth while rolling the tongue or slightly opening the lips, which helps bring a cooling effect.
- Bhrāmarī Prāṇāyāma (Bee Breath): Bhrāmarī involves humming while exhaling, which creates a calming vibration. It helps reduce stress, anxiety, and mental fatigue, complementing Seetkari's cooling effects.
- Nadi Shodhana (Alternate Nostril Breathing): This balancing and calming practice can be done alongside Seetkari to regulate the flow of prana (energy) and promote mental clarity and tranquility. Nadi Shodhana helps balance the nervous system and deepens relaxation.
- Ujjayi Prāṇāyāma (Victorious Breath): Ujjayi Prāṇāyāma, known for its soothing and focusing effects, can be paired with Seetkari to regulate body temperature and cultivate both calming and energizing effects.
- Chandra Bhedana Prāṇāyāma (Left Nostril Breathing): A pranayama technique that emphasizes breathing through the left nostril to cool the body and calm the mind. It complements Seetkari by enhancing its cooling effects.
- Meditation: After Seetkari, practicing meditation can deepen the sense of calm and relaxation. The cooling effect of Seetkari primes the mind for a peaceful meditative state.
- Restorative Yoga Asanas: Pair Seetkari with restorative poses like Supta Baddha Konasana, Viparita Karani, or child’s pose for a full relaxation sequence. These poses help the body to further release tension and enhance the cooling, calming benefits of Seetkari.
Similar Practices
1.Sitali, 2.Bhramarī,3. Anuloma Viloma, 4.Ujjayi, 5.Chandra Bhedana
Practice Keynotes
- Focus on the Breath: Ensure that your breath is slow, steady, and deep throughout the practice. The focus should be on inhaling through the mouth with the sound of a cooling breath, and exhaling through the nose with a relaxed, steady out-breath.
- Mouth Positioning: Keep the mouth slightly open with your teeth lightly touching, and the tongue can rest lightly against the upper teeth or the roof of the mouth. This helps create the distinctive hissing sound that characterizes Seetkari.
- Calm and Relaxed Posture: Practice Seetkari while sitting in a comfortable and stable seated posture, such as Sukhasana (Easy Pose), Padmasana (Lotus Pose), or any seated position that allows for a long, straight spine and a relaxed body.
- Control the Breath: Inhale through the mouth, making the sound of a hiss, like air moving through a narrow opening, and exhale through the nose. Ensure that the inhalation and exhalation are both slow, deep, and controlled.
- Mindfulness: Stay mindful of the cooling effect the practice has on your body and mind. Visualize cool, refreshing energy entering your body as you breathe in, and warmth and tension leaving the body as you exhale.
- Duration: Begin with a few rounds (5-10) of Seetkari, gradually increasing the duration as you become more comfortable. Avoid overexertion, especially if you're new to the practice.
- Breathe with Awareness: Be aware of your breath’s rhythm and the cooling sensation it creates. If you feel any discomfort or dizziness, pause the practice and return to normal breathing.
- Ideal for Stress Relief: Use this pranayama when you need to calm the nervous system, reduce stress, or lower body temperature, especially in hot conditions or after intense physical activity.
- Avoid If Feeling Too Cold: Since Seetkari is a cooling pranayama, avoid practicing it if you are feeling overly cold or if you have a cold or flu, as it could exacerbate symptoms.
