Vinyala

Pose sheet

Hissing Breath

Sītkārīसीत्कारी

Sit upright; inhale through your teeth with a hiss, then exhale through your nose.

Open this pose in the 3D body

Steps

Hold

  1. Breathe without straining; keep your shoulders and face relaxed.

Exit

  1. When finished, breathe naturally through both nostrils.

One round

  1. Gently bring your teeth together and part your lips.
  2. Keep your tongue flat inside your mouth.
  3. Inhale slowly through the gaps between your teeth, producing a hiss.
  4. Close your lips and exhale slowly through both nostrils.
Gaze
Eyes closed.
Rhythm
Slow, hissing inhalation; slow nasal exhalation, without breath holds.
Rounds
Start with nine rounds; gradually increase to fifteen.

Adapt

Adaptations

  • Raised seatSit on a cushion or folded blanket.
  • ChairSit in a chair, keeping your spine upright.

Variations

  • Khecarī mudrā variation: tongue folded against the soft palate in khecarī mudrā.
  • Advanced breath-retention variation: hold after inhaling; jālandhara bandha may be added.
  • Flat-tongue variation: flat tongue slightly extended between the lips; includes retention.

Signals of effort

  • Prolonged inhalation through your mouth and teeth.
  • Breath retention and lowered chin in the advanced variant.