curl your tongue in a circular pattern and extend it outside of your mouth. As you breathe, bring the air in through the central passageway. Do not force your in-breath but consciously take it in, while mentally witnessing prana feeding your entire being. As the final part of your inhalation is reaching completion, bring your tongue inside of your mouth and close your lips. Hold the breath for as long as is comfortable. Then, release the breath through your nose.
Experience the light feeling of emptiness gained from the absence of air in your lungs for a moment or two until you feel that it is time to breathe. Once again, extend your curled tongue and slowly breathe in.
Perform this pranayama technique for up to fifteen breath cycles. It can settle your mind and fulfill the immediate needs of your body so you ifoih'. The Cooing Bfsatli will not be distracted by cold, thirst, hunger, or fatigue when accomplishing a physical or mental activity.
In Sanskrit, sitkari (sit-kar'-ee) means "sipping," the sound you make performing this technique.
Benefits: Sitkari is a breath control technique designed to quickly calm your body and mind while invigorating your mental capacity. Sitkari is a cleansing breath, as is the previously detailed sithali—it keeps you from experiencing cold, hunger, and thirst, while providing you with additional energy.
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Technique: This pranayamic exercise is performed by initially sitting down and consciously settling into your seat. Straighten your spine, close your eyes, and observe your natural breathing patterns for a few moments. When you feel ready, place your tongue firmly against the upper palate of your mouth. With your next inhalation, slowly breathe in through your mouth. This will cause the incoming air to make a sipping sound. Once your in-breath is complete, relax your tongue, close your mouth, and hold the breath in your lungs for as long as is comfortable. Then, release it via your nose. With your next in-breath place your tongue against the top of your mouth again and breathe in through your mouth, again making the sipping sound.
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