- Place the palms resting on the thighs.
- Fold the tip of the tongue inward horizontally. The folded tongue slightly comes out between the two rows of teeth and provides a narrow opening on both sides.
- Slowly suck the air in through the two sides of the tongue. Feel the cool stream of air diffusing throughout the mouth and throat into the lungs.
- Exhale slowly though both nostrils. Feel the warmth of the exhaled air.
- This completes one round of Sitkari.
- Repeat nine rounds.
They induce muscular relaxation and an over-all cooling effect. They soothn the eyes, ears and purify the blood. They quench the thirst, appease hunger and generate a feeling of satisfaction. The taste buds and the mouth are sensitized.
Allergies due to cold can be effectively overcome by prolonged practice. They help in reducing tensions and stress and induce mental tranquility. Sitkari and Sadanta keep the teeth and gums healthy. They help reduce blood pressure and acidity in stomach. They cure chronic dyspepsia (indigestion), various chronic skin diseases, and release even very subtle tensions.
Expansion of awareness – a facet of spiritual growth – takes place as you move from Sitali (linear awareness) to Sitkari (surface awareness) and then to Sadanta (3-D awareness).
People with Low Blood pressure should avoid. People suffering from cold, sore throat, bronchitis etc.. should avoid. Practitioners with sensitive teeth, missing teeth for dentures should avoid Sitkari and Sadanta. Instead they can practice Sitali. Generally, avoid in winter or in cool climates.