Sheetkari Pranayama Steps, and Benefits

Sheetkari Pranayama

Sheetkari Pranayama gives coolness to your body and mind. Its effect is quite the same as the Sheetali Pranayama, but both pranayamas is different and should be done according to its needs. In this article, we are going to provide you with information regarding the Sheetkari Pranayama, its steps, its benefits & its precautions.

Sheetali Pranayama is like a shady tree for our bodies. Which keeps our bodies cool in summer. It is considered to be the most popular pranayama performed in the summer season. This is a very simple pranayama.

It provides coolness to our bodies. It cleanses the body and cleanses it. This practice comes under cooling pranayama. These exercises should be done in the summer season only.

What Is Sheetkari Pranayama?

The Sheetkari Pranayama is basically a yogic breathing process that not only calms your mind but also cools down your body.

The word Sheetkari is the mixture of two Sanskrit words, where “Sheetkari” means “hissing”; and on the other hand, “Prana” means the “life force”; & “Ayama” means “extension.” While practicing the Sheetkari Pranayama a hissing sound is produced that is why this Pranayama is named so.

The Sheetkari Pranayama is quite similar to the Sheetali Pranayama, however, this pranayama is at variance from most other kinds of pranayama where the practice of pranayama cools down the body and mind instead of producing heat to the body.


At the time of practicing the Sheetkari Pranayama a Hissing sound produces, that is why the Pranayama is called Hissing Breath in English.

Proper Time To Practice The Sheetkari Pranayama:

Practicing the Sheetkari Pranayama on an empty stomach during the morning and evening is more fruitful

A normal person should do Sheetkari Pranayama from 10 to 12 times at the beginning

After continuous practice for some time, you can increase the time of practicing the Sheetkari Pranayama

If you are new to Sheetkari Pranayama then you should practice it only for 10-12 minutes, because the time for this pranayama should not be extended at once.

Preparatory Asanas:

As we now know the Sheetkari Pranayama cools down the body, therefore it should be done after practicing other Asanas or any other pranayama.

Steps To Practice The Sheetkari Pranayama:

Here I have explained the Sheetkari Pranayama method so that you can perform it properly. Check out the Steps for doing the Sheetkari Pranayama right below:

Step By Step Instructions To Do The Sheetkari Pranayama

  • At first, sit on the ground in a comfortable Asana or Padmasana (Lotus Pose) or Vajrasana.
  • Keep your spine and head erect.
  • Close both your eyes and relax.
  • Put the hands on the knees in the Chin or Gyan Mudra (hold the index finger and thumb together yet lightly while spreading the remaining 3 fingers i.e. middle finger, ring finger, and little finger.)
  • Now place your lower jaw teeth on your upper jaw teeth.
  • Then place your tongue behind your teeth and keep your lips separated so that you can breathe through your mouth.
  • Keep your tongue flat or keep it touching your jaw.
  • Breathe slowly and deeply through the mouth.
  • Close your mouth once you are done with inhalation through your mouth. Keep the tongue in the same way as it was initially.
  • Now hold your breath for a few moments and then release the breath from the nose.
  • Repeat this process for about 10-15 times.

Follow-up Poses:

Perform Shavasana following the Sheetkari Pranayama, either after practicing asanas or engaging in other pranayamas.

Precautions To Take:

  • Normally, do not do this pranayama in winter or in a cold environment
  • If you have sensitive teeth or fewer teeth or have no teeth then instead of practicing Sheetkari Pranayama you can practice the Sheetkari Pranayama.
  • If you have heart disease then you should stop practicing this pranayama.
  • People with cough or tonsil problems should not practice the Sheetkari Pranayama.
  • Patients of constipation should not practice the Sheetkari Pranayama ever. For constipation patients, the Sheetkari Pranayama is highly prohibited.
  • If you are a patient of low blood pressure or any respiratory disease then do not practice the Sheetkari Pranayama.

Benefits Of the Sheetkari Pranayama:

Though Sheetkari Pranayama has many benefits here I am listing down only some of the important benefits of the Sheetkari Pranayama below.

  • Regular practice of this pranayama can reduce stress to a great extent.
  • This pranayama plays a very important role in reducing anxiety.
  • If you are suffering from depression then you must practice this pranayama. It works like a magic potion in reducing depression.
  • This pranayama is beneficial for anger, regular practice of this pranayama helps to reduce your anger.
  • It is helpful to control hunger and thirst.
  • It brings coolness to the body and reduces blood pressure.
  • Regular Practice of the Sheetkari Pranayama is very beneficial in diseases caused by the imbalance of heat.
  • The Sheetkari Pranayama regulates the secretion of hormones in the genitals.
  • Reduces the mental and emotional effects of lust.
  • Since this pranayama provides coolness to your body, it plays an important role in keeping you calm both mentally and physically.


It is extremely beneficial for health. Regular practice can save you from many problems.

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