PRACTICE

Sheetkari Pranayama

(Alternative for Sheetali Pranayama)

AWARENESS

• On hissing sound

• On cooling sensation of the inhaled breath

BENEFITS

• It reduces body heat.

• Affects important brain centres associated with biological drives and temperature regulations.

• Used as a tranquilliser before sleep as it relaxes muscles.

• It helps in controlling hunger and thirst.

SAFETY MEASURES

Avoid this practice when you have a cold.

METHOD

• This is suggested for the ones who are unable to do sheetali pranayama.

• **Sit in Yogame posture.

• Eyes closed.

1. Fingers placed in ***Chin Mudra or palms on thighs. Hold the teeth lightly together. Separate the lips, exposing the teeth. Take a deep inhalation through the gaps of the teeth. A hissing sound is produced.

2. Close your mouth and hold your breath for 10 to 15 seconds. Exhale through your nostrils.

• This is 1 set.

• After practice, keep your eyes closed and observe your breath for a few seconds. Once done, open your eyes and relax.

DURATION

• Beginners practice routine - 7 to 10 sets.

• Advanced practice routine and in extreme summer - 15 to 20 sets.