Seetkari is a tranquilizing technique.
The root word Sheet or Sheetal means something cold as the cool air, calmness, peacefulness and passionless.
Sitakari is that which causes cold.
It keeps the teeth & gums healthy.
Cools the body and affects important brain centers associated with biological drives and temperature regulation.
It helps in all the pitta problems like acidity, ulcer, excessive sweating, burning sensations in any part of the body (eyes, urinary track, skin…).
It cools and reduces mental and emotional excitation.
Encourages the free flow of prana throughout the body.
Gives control over hunger and thirst.
Generates a feeling of satisfaction, calmness, peace and tranquility.
Practitioners with sensitive teeth, missing teeth or dentures should practice sheetali pranayama instead (or kaki pranayama).
Sit in any comfortable meditative asana.
Close the eyes and relax the whole body.
Hold the teeth lightly together. Separate the lips, exposing the teeth maximum.
Place the tongue behind the teeth (or fold it against the soft palate with the khichari mudra).
Inhale slowly and deeply through the teeth with a hissing sound.
At the end of the inhalation, close the mouth, relax the tongue, and swallow the saliva (if you have) with the air.
Exhale deeply and longer through the nose in a controlled manner.
On the hissing sound & the cooling sensation of the inhaled breath.
9 to 11 breaths, gradually increase up to 21.
Practise with the guidance of your teacher.