Satyori — Sitkari Pranayama Quick Card
Pranayama Quick Card
Sitkari
Sitkari Pranayama · Sitkari derives from the sound 'sit' produced during inhalation — the hissing or sipping breath
About
Sitkari pranayama is the companion cooling technique to Shitali, producing the same thermoregulatory and Pitta-pacifying effects through a different oral mechanism. Instead of curling the tongue into a tube, the practitioner draws air in through the gaps between the clenched teeth, with the tongue pressed lightly against the upper palate.
How to Practice
Sit in a comfortable posture with the spine erect. Bring the upper and lower teeth together gently, then part the lips slightly to expose the teeth. Press the tongue lightly against the upper palate (or let it rest naturally behind the upper teeth).
Benefits
Sitkari provides the same comprehensive cooling benefits as Shitali — reducing core body temperature, lowering blood pressure, calming the sympathetic nervous system, and pacifying Pitta dosha throughout the body. The passage of air over the teeth and gums has the additional benefit of stimulating blood flow to the dental tissues and may contribute to gum health over time.
Contraindications
The same contraindications apply as for Shitali: avoid in cold weather, during Vata or Kapha aggravation characterized by coldness, during acute respiratory infections with mucus, and in dusty or polluted environments. Individuals with sensitive teeth, exposed dentin, or dental hypersensitivity may experience discomfort from the cold air passing over the teeth — practice gently or reduce the number of rounds.
Dosha Effect
Sitkari has identical doshic effects to Shitali — it is strongly Pitta-pacifying and should be the go-to pranayama for anyone experiencing excess heat in the body or mind. It reduces Pitta in all its subdoshas and is safe and effective for Pitta-dominant constitutions year-round (with moderation in winter).
Classical Source
Described in the Hatha Yoga Pradipika (2.54-56) as one of the eight classical kumbhakas. Also detailed in the Gheranda Samhita alongside Shitali.
Dinacharya Guide
Sitkari is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.