Jaya means conquest, victory, triumph or success. Looked at from another viewpoint it implies restraint or curbing. Ujjayi is the formation in which the bronchi are fully stretched and the chest puffed out like that of a proud hero. Ujjayi Pranayama details provided to you by YogaIQ.
1. Sit in any comfortable position like Padmasana (Step 1), Siddhasana (Step 2) or Virasana (Step 3).
2. Keep the back erect and rigid. Lower the head to the trunk. Rest the chin in the notch between the collar-bones just above the breast-bone. (This is the Jalandhara Bandha.)
3. extend the arms out straight and relax the back of the wrists on the knee joints. Join the tips of the index fingers to the tips of the thumbs, keeping the other fingers stretched. (This posture of the hand is known as the Jnana Mudra, shows symbol of knowledge. The index finger shows the individual soul and the thumb the Universal Soul. The union of the two shows knowledge.)
4. Close the eyes and look inwards. (Step 4)
5. Exhale completely.
6. Now the Ujjayi formation of breathing begins.
7. Take a slow and steady breath through both nose holes. The portion of the incoming air is felt on the roof of the nose palate and makes a sibilant sound (sa). This sound should be heard.
8. Fill the lungs up to the brim. Care should be taken not to bloat the abdomen in the process of inhalation. (Observe this in all the types of Pranayama.) This filling up is called puraka (inhalation).
9. The entire abdominal part from the pubes up to the breast-bone should be pulled back facing the spine.
10. sway the breath for a second or two. This internal retention is called an tara kumbhaka
11. breath out slowly and steadily, until the bronchi are completely empty. As you begin to breath out, keep your sway on the abdomen. After two or three seconds of exhalation, relax the diaphragm eventually and slowly. While breathing out the passage of the outgoing air should be felt on the roof of the nose palate. The brushing of the air on the palate should make an aspirate sound (ha). This breathing out is called rechaka.
12. Wait for a second before drawing a fresh breath. This waiting period is called bahya kumbhaka.
13. The process described from Step. 7 to step.12 completes one cycle of Ujjayi Pranayama.
14. continue the cycles for 5 to 10 minutes keeping the eyes closed throughout.
15. Lie on the floor in Savasana. (Step 5)
16. Ujjayi Pranayama may be done even while walking or lying down. This is the only pranayama which can be done at all times of the day and night.
This type of pranayama aerates the lungs, removes phlegm, gives endurance, soothes the nerves and tones the entire system. Ujjayi without kumbhaka, done in a reclining position, is ideal for persons suffering from high blood pressure or coronary troubles. Ujjayi Pranayama Yoga For Blood Pressure.