How to Perform Ujjayi Pranayama?

Ujjayi pranayama is also called ‘victorious breath’. It is a simple exercise that consists of slightly contracting the throat to make a noticeable sound like a whistle, inhaling and exhaling. This sound is also considered a mantra (ajapa mantra, mantra or mute) to the yogic tradition. The goal is to make breathing calm and stable and give some focus to the mind. When breathing is calm and stable, so will the mind be according to Patanjali.

The exercises of pranayama have different prodigious effects, in addition to lead us to other planes of consciousness, they increase vital energy, facilitate the flow of prana, detoxify the body and stimulate the vital functions and calm the mind. Here I explain what the benefits are and how to perform Ujjayi pranayama step-by-step.

Benefits

The sound gives us a point of concentration and helps regulate breathing, thus, to control the pressure, breathing becomes rhythmic and slower.

Ujjayi has a calming effect, so it gives us concentration and serenity, renewed energy and increased body temperature which help us to eliminate toxins and strengthen the respiratory system and internal organs. It is highly recommended for the treatment of allergies.

How is Ujjayi Pranayama Done?

•To become familiar with this form of breathing, relax in Savasana. This is a major relaxation in yoga poses. To do this, lie on your back on the floor, on a yoga mat or blanket. Spread your legs and let your feet comfortably open sideways. Separate the arms of your body and rest your hands with palms up. Release any physical or mental stress and let your body relax completely. You may also practice it in a sitting position. Close your eyes.

•Inhale through your nose with depth and conscience and feel your abdomen, your ribs and your chest inflating in a full breath.

•Exhale through your nose while you relax the diaphragm and thus allow your abdomen to deflate and your navel between slightly toward your spine and abdomen, ribs and chest constrict again. Breathe a few times to prepare before Ujjayi.

•To prepare, inhale through the nose, slowly and controllably, and then exhale through the mouth. As you exhale, it directs the air exiting the back of your throat, shrinking it a bit. You must make a sound ‘ha’. Repeat several times and finally stop.

•Now inhale and exhale through the nose. Inhales slowly and stably through the nostrils. As you inhale, it shrinks a little throat and feel the air going through the back of your palate and listen to its subtle sound "ha" until your lungs reach capacity.

•Exhale gently, listening to the same sound like a whistle. Draw attention to your breathing and focus on this sound.

•Wait for a second between inhalation and exhalation. Repeat 10 times to start and gradually increase for better results.

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