SHEETKARI, SHEETALI AND MURCHHA PRANAYAMA

on March 30, 2020

Both of two breathing activities are very useful in cooling down the body and mind also. Performing 6 or 7 rounds of these processes can alleviate your thirst when you are feeling vey thirsty and there is no water available. Shitali and Sheetkari pranayama are mentioned in Hatha yoga Pradipika as a process of pranayama. Shitali and Sheetkari pranayama are similar, but there is only one difference between them, is way of breathing. In Shitali we breathe through folding our tongue and in Sheetkari we inhale through teeth.

Steps of Sheetkari Pranayama:-

· Sit in any meditative pose in which you are comfortable.

· Keep your eyes close and try to touch the tongue upward.

· Join the upper and lower row of teeth.

Now open your lips and start inhaling with making the sound See-See.
After inhaling close your lips and breathe out through nose.
Repeat this at least 8 to 10 rounds.

Benefits of Sheetkari Pranayama

The benefits or plus points of Sheetkari is same as Shitali Pranayama but there are some following plus points of Sheetkari pranayam.

Cools down the body temperature so it is useful in Fever.
It is beneficial in mouth related diseases, throat and tongue.
Helps in spleen and indigestion.
Best for High blood pressure and for summer session.
It is effective in dental problems like pyorrhea.
It controls the body temperature.
Calms the mind and it is best stress buster.
Reduces the emotional excitation and mental tension.
Best for depression.

NOTE: –

People who are suffering from cold and cough, Asthama or other respiratory problems, tonsillitis should not practice Sheetkari and Shitali pranayam. People who have Low Blood pressure problems are strictly advised that not to perform this pranayama.

Sheetkari pranayama is the variation of Shitali Pranayam. People who are not able to fold their both sides of tongue in Shitali pranayam can perform this pranayam. Perform Shitali pranayama and Sheetkari pranayama after doing Asana and other Pranayama.

Sheetali Pranayama (Cooling Breath Technique)

Sheetali Pranayama (Cooling Breath Technique) is an effective way to cool the body and calm the mind while simultaneously expelling toxins from the body.
It is also said to relieve a variety of stomach and lower-abdominal ailments.
The word Sheetali (शीतली) means “the one that can cool you down“.

Steps in Sheetali Pranayama

· Sit in a comfortable cross-legged position or in Vajrasana.

· Take two or three deep inhales and exhales through the nose to prepare yourself.

· Bring the tongue all the way out and roll it in the shape of a tube (curling the sides in towards the center to form a tube). If you have problem doing this method, then skip and try Seetkari Pranayama as described below. If you can’t roll your tongue, just purse the lips making a small “o” shape with the mouth.

· Inhale through the tube of the tongue and at the end of inhalation, lower the chin to the chest in Jalandhara Bandha and hold the breath for 6 to 8 seconds.

· When ready to exhale, lift the chin up, close the right nostril with the right thumb. Using Ujjayi breath, exhale slowly through the left nostril. This completes one round.

· Repeat this process for 5-10 times. Best way is to start with 5 times a day and slowly increase it to 10 times per day.

Seetkari Pranayama Steps

“Seetkari” (सीत्कारी) means the breathing technique that “produces the ‘seee’ or the ‘seet (hissing)’ sound”.

· Sit in a comfortable cross-legged position or in Vajrasana.

· For 2-3 minutes, observe the flow of breath at the tip of the nose to bring in a feeling of being centered and inward focused.

· Open the lips and bring the teeth together lightly.

· Take a long deep inhalation through the gap between the teeth.

· At the end of inhalation, lower the chin to the chest in Jalandhara Bandha and hold the breath for 6 to 8 seconds.

· When ready to exhale, lift the chin up, close the right nostril with the right thumb. Using Ujjayi breath, exhale slowly through the left nostril. This completes one round.

· Repeat this process for 5-10 times. Best way is to start with 5 times a day and slowly increase it to 10 times per day.

Benefits of Sheetali Pranayama and Seetkari Pranayama

· Both Sheetali and Seetkari are effective in cooling the the entire body, nervous system and also the brain.

· Reduces stress, anger and axiety effectively.

· Lowers the Blood Pressure.

· Cures Insomnia and enables deep relaxing sleep.

· Prevents premature greying of hair and hairfall.

Precautions before practicing Sheetali Pranayama and Seetkari Pranayama

· Avoid these methods during the extreme cold days of winter (unless your body heat is excess).

· Avoid if you are suffering from asthma, cold, cough and congestion.

· If you have history of chronic constipation, stop doing these breathing techniques as they cool the area around Swadhishtana Chakra).

Moorcha breathing/pranayama

Moorcha breathing/pranayama is one of the 8 types of pranayama. This art of breathing requires a period of slow inhalation followed by a prolonged full pause or retaining of breath. The chin is locked until you experience faintness.

Closing the passages with Jalandhar bandha firmly at the end of Puraka, and expelling the air slowly is called Moorcha from its causing the mind to swoon and giving comfort. ~ Hatha Yoga Pradipika, chapter 2, verse 69

Contents

Meaning of Murcha

The literal meaning of the Sanskrit term ‘Murcha’ or sometimes also spelled as ‘Moorcha’ is fainting. Holding mechanism of this breath stems the feeling of dizziness in the practitioner, so it’s also known as ‘swooning breath‘.

Mucha breathing (Pranayama) makes the mind devoid of senses for that time (when performing it) and gives the feeling of lightheadedness to the person. It swoons the mind and provides comfort.

Steps to Perform Murcha Pranayama

Follow these simple steps to perform the Murcha pranayama.

Sitting Postures and Body Alignment

1. Sit in any meditative postures like lotus pose (padmasana) or easy pose (Siddhasana).

2. Relax the whole body, hands resting on the knees and align your shoulders. Keep the mind calm but alert.

3. Align your head and the spine in one straight line.

4. Slowly bring your attention to the breath until it becomes slow and deep.

Bend head back and Inhale

1. Acquire ‘khechari mudra‘, then slowly start inhaling through both nostrils.

2. Gently bend your head slightly back and accompany with Ujjayi breathing.

3. Acquire ‘Shambhavi Mudra’ by Bringing your gaze to the center of eyebrows.

4. Keep your arms straight, lock the elbows and press the knees with your hands.

Do the internal retention of breath throughout the whole inhalation.

Bring Head down and Hold Breath

1. Retain the breath and perform Jalandhar bandha by bringing the chin against the chest.

2. Slowly start exhaling the retained breath when you feel the extreme dizziness.

It is one round of murcha pranayama. Repeat in the same manner after relaxation.

Relax in Upright Position

1. Close the eyes and bring the head back to upright position slowly.

2. Keep your eyes closed and try relaxing the body.

3. You will experience the tranquillity in the mind and body. This lightness is the approach toward fainting.

Practice note:

§ Internal breath retention is the main essence of murcha breathing. So, develop your capacity to hold the breath for a more extended period.

§ The breath retention induces a state of the void by directly acting on the mind.

§ The pressure on the blood vessels in the neck causes fluctuations in the pressure within the cranial cavity and results in light-headedness.

§ The compression of the carotid sinuses is responsible for changing the tone of the autonomic nervous system and induces a swooning sensation.

Duration

Practice until you start experiencing a fainting sensation. Length of Kumbhaka (breath retention) is very important. As long as you can hold the breath in, the better it is.

One inspiration and expiration makes one cycle. Repeat until you feel faintness. It should be performed after asanas and before meditation.

It is very useful and provides additional benefit when practiced before going to sleep.

Awareness

It is very important to know how and where to direct your awareness while performing murcha pranayama.

§ Physical Awareness: bring your awareness on the breath. Provide attention to the head movement and also to the center of eyebrows.

§ Spiritual Awareness: there is a void behind the eyebrow center called ‘chidaksha‘ ¹. Direct your awareness to this void.

Benefits of Murcha Pranayama

One of the common causes of stress is the attraction to the outside world. We human beings are so much driven away by the pleasure of the external milieu that we forget to travel inside. Earthly happiness is transient and dependent. Looking inward and staying in that world where happiness is absolute, and state of mind is indestructible takes you to eternity.

1. This breathing provides mental tranquillity and a sensation of euphoria.

2. It increases mental efficiency by providing energy and removing distractions.

3. Swooning breathing gives a blissful experience where the mind becomes clear of negative emotions, e.g. frustration, anger, anxiety, jealousy, etc.

4. It raises the level of prana by energizing the ida and pingala Nadis (channels on the back) and Sushumna ( the central channel)

5. It helps to create a state of unconsciousness where your mind is calm, and body relaxed, yet you are alert. This is known as a state of ‘conscious unconsciousness’.

6. It brings steadiness and contentment by infusing joy and happiness.

7. As it is practiced with Jalandhar Bandha, it exerts pressure on carotid sinus which reduces blood pressure

8. It reduces body fats, effective in the cure of headache and muscle weakness.

9. The feeling of light-headedness or swooning proves to be an effective adjunct before meditation.

Precautions

As this breathing technique comprises of the slight sensation of faintness, it is very necessary to perform it correctly with certain measures.

This pranayama is not meant to be practiced by everyone. Many a time it requires the guidance by a competent teacher.

§ People who have mental disorder should avoid Murcha breathing.

§ The cases of high blood pressure (hypertension) or low blood pressure (hypotension) should abstain themselves from this breathing technique.

§ The heart patients should do it under the training of a teacher.

§ If the person gets wholly fainted or unconscious, discontinue it immediately.

Murcha Pranayama should not be practiced after meals, and a minimum 3-4 hours gap should be there. The food in the stomach exerts pressure on the diaphragm ² and lungs and hence has a negative effect.

Contraindications

§ High blood pressure

§ Low blood pressure

§ Epilepsy

§ Brain disorders, e.g. aneurysm

§ Heart diseases like Atherosclerosis

§ Glaucoma

Conclusion

Pranayama is one of the most important yogic practices and provides different responses in the cardiovascular and autonomic nervous system. Moorcha pranayama acts as the bridge between the mind and the body. It not only balances the art of breathing but also provides calm and peace to the mind.

When the mind becomes thoughtless, a state of relaxation is achieved. The practitioner feels light and this bliss makes him feel like floating. He is away of the worldly affairs and starts traveling inside. In spite of being stressed by the “samsara”, he starts his journey to “Ananda” which lies within and by drawing his mind inward he achieves this ultimate pleasure.