Ujjayi Pranayama

Ujjayi pranayama derives its name from the prefix "Ud" in the word Ujjayi meaning aloud. A loud sound is produced during the performance of this pranayama.

Preparation

Read general guidelines for pranayama before starting this pranayama.

• Sit on your favourite Asana ( Padma asana, Vajra asana or Sukh asana) in a well ventilated room free from any distractions. Keep the waist, back, neck and spine erect. For the beginners to yoga breathing, you can sit on a chair. Do as per your potential, do not tax your body. Any time you feel discomfort, discontinue and take rest.

Steps

• First exhale fully.
• During inhalation your glottis should remain partially closed. Glottis is the opening between the vocal chords.
• While inhaling, produce a sound as if you are sobbing, by partially closing the glottis.
• The face muscles should not be contracted during inhalation. Abdominal muscles should be well controlled. Inhale smoothly and uniformly.
• After deep inhalation, retain your breath as long as possible. While retaining breath do Jalandhara bandh (lock your chin, touch your chin with your chest).
• Initially, try to retain breath for 8 to 10 seconds. Gradually increase the time of retention of breath.
• After retaining breath, first open the Jalandhar bandh and then exhale slowly. The glottis should all along remain partially closed.
• This is one set.

Practice

Initially do 2 or 3 sets, gradually increase to 10 sets.

Benefits

• This pranayama is beneficial for people suffering from diseases of lungs, chest and throat.
• Purifies blood and improves blood circulation.

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