Śītkārī is derived from śīt (cooling) and kārī (that which produces). Unlike Śītalī, in Śītkārī the tongue is placed behind slightly opened teeth, and the inhalation is drawn in through the teeth, producing a gentle hissing sound. The exhalation is then released through the nose. It is considered an alternative for those who cannot roll the tongue for Śītalī. The practice cools the body, calms the nervous system, and quiets mental agitation.
Purpose: Cools body , mind and Balances heat.
Steps:
1. Sit comfortably, relax the jaw
2. Expose your teeth slightly and draw air in with a gentle hissing sound
3. Close mouth, exhale slowly through the nose
4. Repeat for 8–10 rounds
Benefits:
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Promotes restful sleep by calming mental chatter and easing tension.
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Naturally lowers internal heat, creating a refreshing cooling effect for the body and mind.
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Clears mental clutter and enhances focus, alertness, and clarity.
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Stabilizes emotions, reducing irritability and mood swings.
- Prepares the mind for meditation, allowing awareness to settle into stillness.
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Supports heart and circulatory health through gentle relaxation and breath control.
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Soothes digestive heat, supporting comfort and proper metabolism.
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Eases tension and anxiety, creating a sense of calm and inner peace.
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Enhances energy flow by keeping subtle channels clear and balanced
Contraindications:
1. Cold, cough, bronchitis (exposure to cold air worsens)
2. Low blood pressure
3. Sensitive or weak teeth and gums
Note : After this practice ,You may meditate or rest in Shavasana after this practice to allow the body and mind to fully relax.
