Pranayama Sheetkari: Technique Step by Step for Beginners

The sound shee or sheet is made during inhalation in this practice. The Sanskrit word kari means ‘that which produces’. Therefore, sheetcari can be translated as the pranayama that produces the sound ‘shee’. In English the practice is usually called ‘the hissing breath’.

Shape of mouth

1. Press the lower and upper teeth together.
2. Separate the lips as much as is comfortable.
3. Fold the tongue backwards into khechari mudra so that the lower surface gently presses the upper palate.
4. Inhale through the gaps in the teeth.

Technique

1. Sit in a comfortable asana.
2. Close the eyes.
3. Shape the mouth as described.
4. Breathe in slowly and deeply.
5. At the end fo inhalation close the mouth, keeping the tongue in khechari mudra.
6. Hold the breath and do jalandhara bandha for a few seconds.
7. Then release the bandha, and raise the head.
8. Slowly breathe out through the nose. This is the end of 1 round. Do more rounds.

Swami Satyananda Saraswati

Picture: OUM.RU