Step 3: Sitkari Prānayāmā (Breathing Technique)
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Step 3: Breathing Technique –
Sitkari Prānāyāmā
Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6.13 - 3
वक्त्रेण सीत्कारपूर्वकं वायुं गृहीत्वा यथाशक्ति
कुम्भयित्वा नासाभ्यां रेचयेत् ।
तेन क्षुत्तृष्णालस्यनिद्रा न जायन्ते
सीत्कारप्राणायाममाह- वक्त्रेणेति ॥ १३-३ ॥
vaktreṇa sītkārapūrvakaṁ vāyuṁ
gṛhītvā yathāśakti
kumbhayitvā nāsābhyāṁ recayet |
tena kṣuttṛṣṇālasyanidrā na jāyante
sītkāraprāṇāyāmamāha- vaktreṇeti ||
13-3 ||
Akashic Revelation
Sucking the air through the mouth,
with the Sitkara (hissing sound),
holding it in Kumbhaka aslong as
possible, (the Yogin) should expel it
through the nostrils. Therefore
thirst, hunger and sleep through
indolence, will not be produced. (13-
3)
Technique
1. Remaining in Varahāsana,
press the lower teeth and
upper teeth and open the lips
comfortably.
2. Suck the air through the gaps
in between the teeth. Be
aware of the sound produced.
3. After inhaling, close the
mouth and exhale through
the nose. Don’t hold.
4. Repeat this Kumbhaka 21 times
