Sītkārī

Classical description

The Haṭha Yoga Pradīpikā (2.54-56) describes:

“Producing the sound ‘sīt’ while inhaling through the mouth, exhale only through the nose. With this practice one becomes a second god of love (Kāmadeva).”

“The yogī becomes adorable to the yoginīs, controls their actions, is not affected by hunger, thirst, sleep or laziness.”

“The strength of the body increases and one becomes lord of the yogīs, free from all affliction.”

Technique

1. Sit in meditative posture
2. Bring the upper and lower teeth together
3. Slightly separate the lips
4. Inhale through the mouth, between the teeth, producing a hissing sound “sīīīt”
5. The cool air passes between the teeth, cooling the tongue and palate
6. Close the mouth
7. Retain the breath with bandhas
8. Exhale slowly through the nose
9. Repeat according to capacity

Effects according to the texts

The HYP describes extraordinary effects:

• Beauty and attractiveness (like Kāmadeva, god of love)
• Control over hunger and thirst
• Freedom from sleep and laziness
• Increase in bodily strength

Practical recognized effects:

• Cools the body
• Reduces temperature in mild fevers
• Calms thirst and hunger
• Reduces excess pitta (heat, irritability)
• Calms the agitated mind

Notes

Sītkārī derives from the sound “sīt” produced when inhaling. It is one of the two main cooling techniques (along with Śītalī). Especially useful in summer, in states of excessive heat, or to calm anger. Should not be practiced in winter, in cold climates, or if there is nasal/respiratory congestion.