Yoga Practice Name
Ujjayi Pranayama
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Yoga Practice Type
Ashtang Yoga Category
Pranayama
Hatha Yoga Category
Pranayama
Steps and Description
- Sit in any comfortable position, preferably a meditation asana.
- Close the eyes and relax the whole body.
- Take the awareness to the breath in the nostrils and allow the breathing to become calm and rhythmic.
- After some time, transfer the awareness to the throat.
- Try to feel or to imagine that the breath is being drawn in and out through the throat and not through the nostrils; as if inhalation and exhalation are taking place through a small hole in the throat.
- As the breathing becomes slower and deeper, gently contract the glottis so that a soft snoring sound like the breathing of a sleeping baby is produced in the throat.
- If this is practised correctly there will be a simultaneous contraction of the abdomen. This happens by itself, without any effort being made.
- Both inhalation and exhalation should be long, deep and controlled.
- Practise yogic breathing while concentrating on the sound produced by the breath in the throat.
- While doing this practice, focus on your breathings and feel the positive vibrations inwards.
- Continue the same process for few more times according to your capacity and comfort.
- Maintain silence for few minutes and observe the benefits of ujjayi pranayama.
Cautions and Limitations
- Under no circumstance should the breath be forced. Never breathe through the mouth.
- Proceed carefully and only under expert guidance. At the slightest sign of discomfort, reduce the duration of inhalation/ exhalation/retention and, if necessary, discontinue the practice.
- Pranayama should never be rushed.
- Person with breathing ailments must consult the suitability of pranayama with their doctor.
Contraindications
- Those suffering from heart disease should not combine bandhas or breath retention with ujjayi.
General Benefits
- Ujjayi is classified as a tranquillising pranayama and it also has a heating effect on the body.
- This practice is used in yoga therapy to soothe the nervous system and calm the mind.
- It has a profoundly relaxing effect at the psychic level. It helps to relieve insomnia and may be practised in shavasana just before sleep.
- The basic form without breath retention or bandhas slows down the heart rate and is useful for people suffering from high blood pressure.
Benefits for Disease
Depression
