Sheetali and sheetkari are both slow, controlled breathing techniques that have a cooling effect on the body.
Both involve inhaling through the mouth.
Benefits and Contraindications
Both sheetali and sheetkari have the same benefits and contraindications.
Benefits
Both pranayama cool the body, calm the mind, help relax the muscles, lower blood pressure, and reduces thirst and hunger.
Contraindications
- Low blood pressure
- Flu or congestion
- Cold weather
- Don’t practice in dusty room or a room with air conditioning
- Do not include breath holding or bandhas if you have any health issues such as heart issues, stroke, abdominal issues, ulcers, high blood pressure etc.
Technique
With sheetali, inhalation is done through the mouth with the tongue stuck out and curled at the side like a tube. This is called kaki mudra. Once the lungs are full, the tongue is withdrawn and the mouth closed. Exhalation is through both nostrils.
With sheetkari, inhalation is also through the mouth. The mouth is opened slightly and the sides of the mouth drawn back slightly with a gently smile. The teeth are gently closed together. The tongue is pushed gently against the back of the front teeth, blocking any gaps. Air is drawn in primarily through the sides of the mouth. Once the lungs are full, the mouth is closed and exhalation is through both nostril.
Both sheetali and sheetkari include kumbhak on inhalation as well as bandhas. For those starting out or with little experience, or with any health issues (e.g., heart condition, high blood pressure etc) breath holding and bandhas should not be included.
Step-by-step
- Sit or lie in a comfortable and suitable posture. Back should be straight but relaxed, and your eyes should be gently closed.
- To start, both right and left hands should be resting on the thighs in Jnana mudra.
- Go through a body check to relax your body (2-3 minutes).
- Breath awareness – observe your breath at the nostrils and any associated sounds, as well as movements of the chest/abdomen (1-2 Minutes).
- Slowly exhale fully and completely through both nostrils.
- For sheetali, stick the tongue out and curl the sides in kaki mudra. For sheetkari, open the mouth slightly with a gentle smile and place the tongue gently against the back of the front teeth. Inhale slowly, deeply, and fully.
- Withdraw the tongue and close the mouth.
- Block the nostrils, engage tribandha, and hold the breath.
- Release tribandha and the nostrils, and exhale slowly and completely through both nostrils.
- This completes 1 full cycle of sheetali/sheetkari
- When starting out, repeat 5-6 cycles.