Sheetkari Pranayama, also written Sitkari or Shitkari, is a traditional breathing practice in which air is drawn gently through lightly joined teeth, creating a soft hissing sound, and exhaled through the nose. It is closely related to Sheetali Pranayama but uses a different mouth position.
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Meaning and Traditional Context
The name is associated with the “see” or hissing sound produced as air passes through the teeth. Sheetkari appears in traditional hatha yoga discussions alongside Sheetali. Both are often described through cooling imagery, but their mouth shapes differ.
Sheetali commonly uses a rolled or channelled tongue. Sheetkari offers an alternative that does not require rolling the tongue.
Prepare the Seat
- Sit on a chair, cushion or folded blanket.
- Keep the spine upright without stiffening the back.
- Rest the hands on the thighs.
- Relax the jaw, lips, tongue and shoulders.
- Observe two or three natural breaths through the nose.
Sheetkari Pranayama Steps
- Bring the upper and lower teeth lightly together.
- Separate the lips so the teeth remain visible.
- Rest the tongue comfortably inside the mouth without pressing it hard.
- Draw air in slowly through the spaces between the teeth.
- Listen for a soft hissing sound rather than trying to make it loud.
- Close the lips at the end of inhalation.
- Exhale gently through both nostrils.
- Allow the jaw and face to stay relaxed.
- Repeat for three to five rounds.
- Finish with ordinary nasal breathing.
Breathing Rhythm
The inhalation should be steady but not unusually large. Exhale through the nose at a comfortable pace. A beginner does not need a fixed count, breath retention or a long series of rounds.
- Keep the mouth opening small and relaxed.
- Let the sound arise naturally from the airflow.
- End the inhalation before the jaw or throat tightens.
- Pause for natural breathing between rounds if the mouth feels dry.
Sheetkari and Sheetali: What Is the Difference?
Both practices use mouth inhalation followed by nasal exhalation. In Sheetali, the tongue is shaped into a channel or extended according to the method. In Sheetkari, air passes through the lightly joined teeth while the tongue remains inside the mouth.
People who cannot roll the tongue may find the Sheetkari mouth position easier to understand. Study the Sheetali Pranayama guide separately so the two techniques do not become mixed.
Practice Focus
Sheetkari can develop awareness of mouth shape, airflow, sound and the transition from oral inhalation to nasal exhalation. Traditional descriptions connect the practice with a cooling quality. Use that description to understand the traditional character of the technique rather than as a guaranteed effect.
After the last round, close the mouth and observe several natural breaths through the nose. Notice the jaw, tongue, throat and overall steadiness of the seated posture.
Common Mistakes
- Clenching the teeth.
- Pulling air in quickly to create a loud sound.
- Taking an oversized inhalation.
- Tightening the lips, tongue or throat.
- Exhaling through the mouth instead of the nose.
- Adding retention before the basic movement is clear.
- Continuing for many rounds after the mouth becomes dry or uncomfortable.
Modifications
- Practise only one or two rounds before resting.
- Use a chair to keep the seated posture steady.
- Reduce the opening between the lips.
- Return to ordinary nasal breathing whenever the mouth position feels awkward.
- Choose another gentle pranayama if inhaling through the mouth is not comfortable.
Practice Limits
Stop if the technique causes jaw or tooth discomfort, throat strain, dizziness, breathlessness or agitation. Do not force air through the teeth or continue when the mouth feels excessively dry. Learn retention and combinations with other hatha yoga methods from a qualified yoga teacher.
Frequently Asked Questions
What sound should Sheetkari make?
A soft “see” or hissing sound arises as air passes through the teeth. It does not need to be loud.
Is tongue rolling required?
No. Tongue rolling is associated with Sheetali. Sheetkari uses the teeth as the passage for inhalation.
How many rounds should a beginner practise?
Begin with three comfortable rounds and return to nasal breathing between rounds whenever needed.
Should the breath be held?
No. This beginner version moves directly from inhalation to a gentle nasal exhalation.
Im suffered from tb n now i start doing kapalbhati ,anulom vilom bcoz i ve ovarian cyst i want to know can i do sheetkari or nt
@Aman, Carry on with Anulom Vilom, Nadi Shodhan Pranayama & Kapalbhati. If you have low B.P. Then avoid Sheetkari. If you have normal B.P. then you can do it for 4 to 5 rounds. But in Winter’s avoid this Pranayama.
Add Bhastrika Pranayama in your practice regime, Bhastrika is most beneficial for your TB problem.
Hope you’ll get a healthy body & mind also.
Keep practicing. feel free to share your experience & also lot’s of thanks for sharing your views.
Hope very soon you’ll get over from your problem.
May God bless You. Om!
I found it very useful.
Hello, can I do shitkari after kapalbhati and anulomvilom?
yes, you can do shitkari pranayaa after Kapalbhatim
When can we eat again after doing shitkari pranayam
if you are practicing yoga, you should wait for 30 minutes