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Sit in any meditative pose and try to touch the tongue upwards and join the upper and lower row of teeth and open the lips. Now inhale in such a way that the sound of “see-see” come from the mouth , inhalation should be in such a way that it fully fill your lung. Both teeth and tongue should be stable at their position. Do the Jalandhar bandh after the poorak (inhalation). Remain in the same position for as long as we can. Now rechak or exhalation is done through nose by closing the mouth. This process should be repeated eight to ten times. Sitkari pranayam can be done without Jalandhar bandh or without kumbhak.
