Sheetkari Pranayama : Procedure and Benefits

Sheetkari Pranayama | HealthInsta

Sheetkari Pranayama or the Hissing Breath is ususally done after practicing other asanas and pranayamas. Sheetkari Pranayama cools the body. Sheetkari pranayama is mentioned in the yoga text Hatha Yoga Pradeepika.

Sheetkari is very similar to Sheetali Pranayama. In Sheetkari, the tongue is not rolled into a tube; instead, it is rolled up to touch the upper palate. The teeth are then clenched and the lips are kept apart. Those who find it difficult to do Sheetali Pranayama can easily practice Sheetkari and get similar benefits.


  1. Sit in a comfortable asana with palms on the knees.
  2. Roll the tongue upwards so that the lower part of the tongue touches the upper palate.
  3. Clench the teeth together. Pull the lips apart so that the teeth are exposed.
  4. Breathe in slowly. First fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath. When breathing in, a slight hissing sound is produced. This is similar to the hissing of a snake.
  5. Bend the neck forward to do the chin lock, also called the Jalandhara Bandha.
  6. Hold the breath for some time, as much as you are comfortable.
  7. Release Jalandhara Bandha and exhale slowly through the nose.
  8. This is one round of Sheetkari Pranayama. One can do as many rounds as you may feel comfortable.


    • Practicing this pranayama daily helps to improve memory and intelligence.
    • Sheetkari pranayama helps to purify blood and refreshes the body.
    • It is highly beneficial for people who lack energy and tend to feel tired during the day.
    • It helps to reduces excess heat from the body and helps in controlling negative emotions like anger and anguish.
    • It provides brightness to the skin.
    • It provides an immunity boost to the body and helps it to fight diseases like common cold or flu.
    • Practicing this pranayama can also provide relief from ailments related to reproductive organs and all the endocrine system.


    • Low blood pressure.
    • Asthma.
    • Bronchitis.
    • Heart problems.
    Do not do Sheetkari pranayama if you are suffering from a cold. But if you are in a hot environment, it is ideal for cooling the body.

    This pranayama can lead to irregular bowel movements, so if you have problems related to chronic constipation, avoid practicing this pranayama.

    Sheetkari Pranayama is very similar to the Sheetali pranayama and both are practiced specially during the summer months to provide a cooling effect on the body and the mind. Though the end objective of both the pranayama is same, the basic difference lies in the process by which both the pranayama are practiced. Unlike the Sheetali Pranayama, the use of teeth is prominent is the Sheetkari pranayama. This pranayama derives its name from the hissing sound produced by the clenched teeth which is quite similar to that of a python’s breathing.

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