Śītkarī

Śītkarī (शीतकरी) is a prāṇāyāma technique that produces a cooling effect by inhaling through clenched teeth. The name means “that which produces a cooling hiss.” The Hatha Yoga Pradīpikā (chapter 2) describes it among the kumbhakas, teaching the practitioner to draw in air through the gaps between the teeth with a hissing sound.

The practice is considered an alternative to Śītalī for those who cannot curl their tongue, and produces a similar cooling effect.

Origins

The Hatha Yoga Pradīpikā describes Śītkarī as a cooling prāṇāyāma, presented alongside Śītalī as an alternative method. The text praises it as able to quench thirst and remove hunger, making the practitioner an object of wonder (like Kāmadeva, the god of love). The Gheraṇḍa Saṃhitā mentions it as a technique for purifying the blood and cooling the system. It is traditionally considered easier to perform than Śītalī for those with anatomical limitations of the tongue.

Technique

The practitioner clenches the upper and lower teeth together, leaving small gaps between them, and inhales slowly through these gaps, producing a soft hissing sound. The lips remain slightly parted to allow air passage. After inhalation, the mouth is closed and the breath is retained before exhaling through the nostrils.

Benefits (as claimed by tradition)

Traditional texts claim Śītkarī:

• Cools the body and reduces internal heat
• Pacifies pitta and kapha doṣas
• Improves digestion and appetite
• Strengthens the teeth and gums
• Soothes the eyes and reduces inflammation

The Hatha Yoga Pradīpikā states that it “quenches thirst and eliminates hunger” and produces a cooling effect throughout the body.

In modern practice

Śītkarī is taught as an accessible alternative to Śītalī for those who cannot perform the curled-tongue variation. It is used in yoga therapy for conditions involving excess heat, such as acid reflux, skin irritations, and fever. Studies suggest it may help reduce blood pressure and heart rate. The practice is contraindicated for individuals with sensitive teeth or TMJ disorders.

Verification notes

• The Hatha Yoga Pradīpikā treatment of śītakarī follows the critical edition (Sinh 1914, GRETIL).
• The Gheraṇḍa Saṃhitā reference follows the Saraswati (1996) edition.
• The practice is functionally equivalent to Śītalī but differs in the anatomical method used.
• Audited against Wikipedia (September 2026).