Ujjayi Breath
Ujjayi means victorious.
Closing the mouth, inhale with control and concentration through ida and pingala, so that the breath is felt from the throat to the heart and produces a sonorous sound.(Hatha Yoga Pradipika 2:51-53)
In this technique, you will hear the soft sound of the wind at the back of your throat, audible only to you. The breath is felt from the throat to the heart.(Hatha Yoga Pradipika 2:51). Put your awareness on the sound during the inhale and exhale.
This pranayama, called ujjayi, can be done while moving, standing, sitting or walking. It removes dropsy and disorders of the nadis. (Hatha Yoga Pradipika 2:10)
Benefits
● All works are accomplished by the ujjayi kumbhaka. He is never attacked by phlegm diseases or nervous diseases or indigestion or consumption, dysentery, cough, fever, enlarged spleen (Gheranda Samhita 5:71-72).
Brings clarity, peace of mind, and restful silence
● Effective in regulating the stress level in the body and mind. Recommended for those suffering from hypertension and insomnia, since it releases built up stress.
● Ujjayi helps to synchronize the breath with the movement in asana practice. Breathing with movement helps in getting into some asanas, as well as enhancing the effect of the asana.
```markdown ● Sit in padmasana, sukhasana or vajrasana with your back straight and your eyes preferably closed.
● Partially tighten the glottis area the throat as you inhale and exhale smoothly, slowly, and deeply through the nose without straining. You will feel a little tightening of the abdominal area if you are constricting your throat at the glottis. This happens spontaneously.
Do the yogic breath with the ujjayi.
● Listen to the sound of the continuous, smooth stream of air passing through the narrowed larynx on both the inhale and exhale. it sounds like a light snoring sound. It is soft and should be audible only to you.
● Keep the facial muscles relaxed and do not over constrict the throat area.
Do the practice as long as you feel comfortable.
Kapalbhati -Frontal brain cleansing
Kapala means skull. Bhati means light. This pranayama is part of the shatkarmas (cleansing techniques) in Hatha Yoga. Perform exhalation and inhalation rapidly like the bellows (of a blacksmith). This is called kapalbhati and it destroys all mucous disorders (Hatha Yoga Pradipika 2:35)
The emphasis is on exhalation. Inhalation is the result of the forced exhalation, is spontaneous and not controlled. Exhalation should not be so forceful that it makes you feel short of breath.
Benefits
It destroys all mucous disorders (Hatha Yoga Pradipika 2: 35).
Energizes and awakens the dormant areas in the entire brain
Induces a quiet and receptive state of mind, causing increased clarity of mind.
- Massages the abdominal organs and improves the digestive system.
- Strengthens the abdominal muscles and diaphragm.
Contraindications:
- High BP
- Heart conditions
- Recent surgery
- Hernia
- Pregnancy
- Migraine
- Glaucoma
Precautions
Stop if you feel faint or dizzy. It means you are breathing too forcefully. Resume after short rest using less force.
Instructions
● Sit in padmasana or comfortable meditative asana with hands in chin mudra. Breathe only through the nose.
Inhale and exhale rapidly. Initially do one breath per second. Build up the pace and depth gradually as strength increases with time.
The emphasis is on exhalation. Abdomen contracts and goes in and up with the exhale.
Inhalation is passive and happens spontaneously as a result of the forced exhalation.
- Chest and shoulders are minimally involved. .
● Can be practised any time in the day. Wait about 4 hours after a meal. Do not practice too late in the evening as you may have some difficulty going to sleep.
● Initially do 21 breaths and do 3 rounds. Work up to 100 breaths per round very gradually.
When you can do up to 50 breaths a round, proceed to add kumbhaka and bandhas.
At the last exhalation of the round, inhale deeply through the nose and exhale through pursed lips. Hold breath and engage jalandhara bandha, moola bandha, and uddiyana bandha in this order, smoothly and almost at the same time. Maintain for as long as possible, counting the duration of breath retention.
Release the bandha in this order - moola bandha, uddiyana and jalandhara bandha before you inhale.
Do another round and repeat kumbhaka after each round
When finished, sit with eyes closed and focus on the space in front of eyes.