Step 3: Sitkari Prāṇāyāmā (Breathing Technique)
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Step 3: Breathing Technique –
Sitkari Prāṇāyāmā
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 as
long as possible, (the Yogin) should
expel it through the nostrils.
Therefore thirst, hunger and sleep
through indolence, will not be
produced. (13-3)
Technique
- Remaining in Garudāsana,, Press the lower and upper teeth together and separate the lips as much as comfortable.
- Breath in slowly through the gaps of the teeth.
- Listen to the sound of the breath as the air is being
- drawn in.
- Close the mouth at the end of the inhalation.
- Exhale slowly through the nose
- Repeat this Kumbhaka 21 times.