Sitali and Sitakari Pranayama

In these two pranayama inhalation is done through the mouth and not the nostrils without jalandhara bandha.

SITALI PRANAYAMA

This pranayama cools the system, hence the name.

Stage 1

In this stage, inhalation is through the curled tongue, without retention and exhalation are done as in ujjayi.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1 to 7 of ujjiayi, stage 5. Exhale whatever breath is in the lungs.

• Keep the head level. Open the mouth and from the lips into an O.

• Push out the tongue and curled tongue further out and draw in air through it as if drinking with a straw, and fill the lungs completely. The breath is moistened by passing through the curl of wet tongue.

• After a full in-breath, withdraw the tongue and close the mouth.

• Lower the head and perform jalandhara bandha. Hold the breath for five to ten seconds, with or without mula bandha.

• Exhale as in ujjayi.

• This completes one cycle of sitali. Repeat them for five to ten minutes at a stretch. At the end of the last one, inhale normally through both nostrils and then lie in savasana.

STAGE 2

In this stage inhalation is done as above, but exhalation is done with both nostrils partially closed.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1to 7 of ujjayi, stage 5. Exhale whatever breath is in the lungs.

• Now inhale, following all the techniques in paras 2 to 6 of stage 1 above and ending with mula bandha.

• Bring the right hand to the nostrils.

• Partially close both nostrils with the tips of the thumb, the ring and little fingers, keeping the pressure even on both nostrils so that the walls of the nasal passages even on both the nostrils so that the walls of the nasal passages remain parallel to the septum.

• Exhale slowly, steadily and completely, without strain. Adjust the fingers on the nostrils delicately to control the volume and to regulate the flow of the out-breath evenly on both sides.

• When the lungs feel completely empty, lower the hand and rest it on the knee.

• This completes one cycle. Repeat for five to ten minutes. At the end of the last cycle, inhale normally through both nostrils, then lie down in savasana.

STAGE 3

Here inhalation is done as in stages 1 and 2, and exhalation through alternate nostrils, keeping one side blocked and the other partially closed.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras1 to 7 of ujjayi, stage 5. Exhale deeply.

• Now inhale, following the techniques in paras 2to 6 of stage 1 above and ending with internal retention and mula bandha.

• Bring the right hand to the nostrils as explained.

• Block the left nostril completely, partially close the right and exhale slowly, steadily and completely through it without straining.

• When are lungs feel completely empty, lower the hand and rest it on the knee. Inhale again, as in paras 2 to 6 of stage 1.

• Bring the right hand to the nose and block the right nostril completely, partially close the left one and exhale. Slowly, steadily and completely without straining. Then lower the hand.

• This completels one cycle. Repeat for five to ten minutes. At the end of the last cycle, inhale normally with open nostrils, then lie down in savasana.

SITAKARI PRANAYAMA

• Sitakari is that which causes cold. It is a variation of sitali pranayama. It is also called sitakari pranayama as the breath is drawn with a hisaing sound between the two lips.

TECHNIQUE

Follow the same technique and stages of sitali as decribed above, but without curing the tongue. The lips are kept slightly apart and the tip of the tongue protrudes only slightly, but is kept flat.

Sitakari, like sitali is performed in three stages, following the same techniques as in all stages of sitali.

EFFECTS

These two pranayama are exhilarating. They cool the system and soothe the eyes and ears. They are beneficial in cases of low fever and biliousness. They are beneficial to halitosis. These pranayamas may be done by the sadhaka, even when the nostrils are blocked.

References

The above mentioned information is added from the book called LIGHT ON PRANAYAMA by B.K.S. IYENGAR.