Sitakari

Śītakārī Pranayama

Śītakārī pranayama is a type of yoga breathing technique that involves breathing through the mouth. The tongue is placed on the bottom lip flat and the top lip placed down lightly allowing a little air to paS through the top of the tongue cooling as it goes. If the top front teeth get cold try curling the tongue slightly so that they can hide behind the top lip.

Sitakari Pranayama Intro

Usually the retention after exhalation (Bahya Kumbhaka) is avoided in this breathing technique. It is done lightly if at all. This is because of the strength and force needed for inhalation. It uses a lot of our energy allowance for the breath.

Instructions
Find a comfortable seated position. Gently exhale all of the air from the lungs.

 

Stage 1 - Sitakari pranayama
Inhale with the tongue in the flat postion over the top lip. The air should feel cool as it enters the lungs. Begin to draw the air in smoothly without too much obstruction. Listen to the sound as an indication of how well the air flows in. Always try to improve the sound so that it is not rough, shaky or irregular.

On the exhalation drop the head into jalandhara bandha and do Ujjayi pranayama.

 

 


 

Stage 2 - Sitakari pranayama
Inhale with the tongue in the flat position once again.

Drop the head in jalandhara bandha and hold the breath when the lungs are lightly filled. (Antara Kumbhaka)

Exhale for longer than the inhalation. Perform Ujjayi breathing on the exhalation.

 


 

Stage 3 - Sitakari pranayama
Inhale with the tongue in the flat postion once again.

Drop the head in jalandhara bandha and exhale for longer than the inhalation. Perform Ujjayi breathing on the exhalation with both nostrils partially closed.

 

 


 

Stage 4 - Sitakari pranayama
Inhale with the tongue in the flat postion once again.

Drop the head in jalandhara bandha and hold the breath when the lungs are lightly filled. (Antara Kumbhaka).

Drop the head in jalandhara bandha and exhale for longer than the inhalation. Perform Ujjayi breathing on the exhalation with the right nostril fully closed and the left nostril partially closed.

Inhale with the tongue curled in the cooling position once again.

Drop the head in jalandhara bandha and exhale for longer than the inhalation. Perform Ujjayi breathing on the exhalation with the left nostril fully closed and the right nostril partially closed.

 


Yoga Pranayama

Based on a book by B.K.S Iyengar
Light on Pranayama: The Yogic Art of Breathing

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