CHANDIGARH,27.11.20-In Sheetali and Sheetkari, we inhale through mouth. It is like Python’s breathing. Both Sheetali and Sheetkari are very useful in cooling down body and mind. 6-7 rounds of these can alleviate thirst when you are feeling very thirsty and there is no water. Both are similar with one difference- in Sheetali we breath in through folded tongue and in Sheetkari, we inhale through teeth. Basically, Sheetkari is the variation of Sheetali. Those who can not fold both sides of tongue to perform Sheetali can perform Sheetkari..
Like Sheetali, Sheetkari is also performed in summer season.

PROCEDURE

Sit in any comfortable meditation asna like Padamasna , sukhasana , vajrasna or even sit on a chair with spine straight. The hands should rest on knees in Jnana or chin mudra. Close the eyes and relax the whole body.Hold the teeth lightly together. The tongue should be kept flat or folded against the soft palate in Khechari Mudra (Bring the tongue upward and turn it towards throat).
Inhale slowly and deeply through the teeth At the end of inhalation, close the mouth
Hold the breathe for a few seconds
Exhale slowly through nose in a controlled manner. This is one round.
Do it 10 times initially. Number of rounds can be increased with practice.
AWARENESS on the hissing sound and cooling sensation of the inhaled breath.
CAUTIONS
Not to be performed in winters.
Those having cold, fever or flue should not do it.
Those with sensitive teeth,missing teeth or dentures should instead do Sheetali Pranayama.

Benefits
It cools the body
Increases appetite
Removes weakness
All other destails as explained in the case of Sheetali Pranayama.- Those who have missed Sheetali can visit my fb page and get details.

Dr. M K VIRMANI
Naturopath & Yoga Therapist
Chairman Chandigarh Yoga Association
( Affiliated to Yoga Federation Of india)
M-9815992473,8800000330.