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<languages />
'''Sitkari''' is the extra preset [[Special:MyLanguage/Training_type|training type]] in [{{GPLAY_URL}} Prana Breath] app, available in [[Special:MyLanguage/Guru_version|Guru version]].

{| class="wikitable"
! Download: {{TRNG_URL|file=Sitkari.trng|name=Sitkari.trng}}
|}

== Effects ==
Same as for [[Special:MyLanguage/Sitali|Sitali]] pattern:
* lowering body temperature
* relieving stress tension
* curing illnesses, related to tongue, mouth and throat
* correcting disorders of spleen
* lessening the appetite and thirst<br />
Plus:
* helping with dental problems, like pyorrhea

== Origin, history ==
This training type, as well as "[[Special:MyLanguage/Harmony|Harmony]]" and "[[Special:MyLanguage/Power|Power]]", is derived from Pranayama, an ancient Vedic technique of [[Special:MyLanguage/Breathing_gymnastics|breathing gymnastics]], and is the variation of [[Special:MyLanguage/Sitali|Sitali]] pattern, and also is translated from Sanskrit as "Cooling".<br />
In Prana Breath this [[Special:MyLanguage/Training_type|training type]] is adapted even for people that don't practice Yoga and/or don't have much time for practice but still need its effect.<br />

== Setting the training ==
# [[Special:MyLanguage/Training_type#How_to_get_new_patterns|Download this pattern]] if you don't have it yet.
# Choose this pattern in [[Special:MyLanguage/Training_tab|Training tab]] or [[Special:MyLanguage/Control_tab|Control tab]].
# Set the optimal [[Special:MyLanguage/Training_complexity|training complexity]] so the training brings you joy, yet doesn't seem too easy. Use the options in [[Special:MyLanguage/Control_tab|Control tab]] and/or [[Special:MyLanguage/Dynamic_tab|Dynamic tab]] to adjust all parameters.

== Training process ==
# Choose the [[Special:MyLanguage/Comfortable_position|comfortable position]].
# Empty your lungs, breathing out with effort ("Prepare").
# Touch the back of your top front teeth with your tongue.
# Join the upper and lower row of teeth, pressing firm but not too hard.
# Open your lips in a wide smile.
# Make a [[Special:MyLanguage/full_inhaling|full inhaling]] ("Inhale") though your teeth, producing "Sssssiiii" sound.
# If you are using Medium [[Special:MyLanguage/training_level|training level]], [[Special:MyLanguage/air_retaining|hold your breath]]. Skip this step if you are using Beginner level.
# [[Special:MyLanguage/full_exhaling|Exhale]] through your nose.
# Keep breathing like this till the end of your training session, following the [[Special:MyLanguage/breath_methods|breath method indicator]].
# After you're done, you might take some time for meditating and contemplating yourself.

== Other questions ==
How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?<br />
If you have such or other questions, please look through the [[Special:MyLanguage/FAQ|FAQ page]].

[[Category:Trainings{{#translation:}}|^Prana Breath^]]

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