Ujjai means upwards, blowing, expanding, or superior from the prefix ud and Jaya means conquest, success, and victory. Ujjayi is the process in which the lungs are fully expanded and the chest puffed out. Ujjayi pranayama, also known as ocean breath is the only pranayama which can be done at all times of the day and night even while walking or lying down.
Technique – Ujjayi Breath
- Sit in any comfortable yoga position, preferably a cross-legged sitting meditation pose like Padmasana (Lotus pose), Siddhasana (Accomplished pose), or Virasana (Hero pose).
- Keep the back erect and lower the head to the trunk. Rest the chin between the collar bones just above the breastbone. (This is Jalandhara Bandha)
- Stretch the arms down and straight and rest the back of the wrists on the knees. Join the tips of the index fingers to the tips of the thumbs, keeping the other fingers extended. This is the Jnana Mudra, the symbol or seal of knowledge. The index finger symbolizes the individual soul, the thumb the Universal Soul, and the union of the two symbolizes knowledge.
- Close the eyes, look inwards and exhale completely
- Take a slow, deep, steady breath through both nostrils. The passage of the incoming air is felt on the roof of the palate and makes sibilant sounds (sa). This sound should be heard.
- Fill the lungs to the brim & hold the breath for a second or two. However do not bloat the abdomen in the process of inhalation.
- Exhale slowly, deeply and steadily, until the lungs are completely empty. As you begin to exhale, keep your grip on the abdomen, after two or three seconds, relax the diaphragm gradually and slowly. While exhaling the passage of the outgoing air should be felt on the roof of the palate. The brushing of the air on the palate should make an aspirate sound (ha).
- Wait for a second before drawing another breath and completing another cycle.
Repeat the cycles for five to ten minutes keeping the eyes closed throughout.
Effects
This type of pranayama or breathing technique aerates the lungs, removes phlegm, gives endurance, soothes the nerves and tones the entire system. If done in a reclining position, it is ideal for those suffering from high blood pressure or coronary troubles.
Book my private yoga classes through this link here to learn more about Ujjayi Pranayama and different breathing techniques.
Many Blessings,
Jetona
