Shitkari Pranayama

Shitkari pranayama execution: the technique is very similar to sheetali pranayama, except that the tongue should be bent back so that its lower surface touches the palate.
Close your teeth and part your lips as wide as possible. Breathe in through your teeth. All other details of the practice remain the same as in the case of sheetali pranayama.

Inhale slowly and deeply through your teeth. At the end of the exhalation close your mouth keeping your tongue flat or in khechari mudra.

Exhale slowly through your nose. This is one cycle. Complete 9 cycles.

Duration: As described for sheetali pranayama.

Contraindications: As for sheetali pranayama. In case of sensitive teeth, missing individual teeth or wearing dentures instead of Shitkari, sheetali pranayama should be practiced.

Benefits: Like sheetali pranayama; in addition, Shitkari pranayama helps to maintain healthy teeth and gums.