Ujjayi Pranayama is a SANSKRIT word that means, Ujji means ''to be victorious'' and Ud means ''bondage'' or ''binding'', ''upward'' and ''expanding''. This is also known as ''victory and success'' or ''to conquer'' or ''acquire by conquest''. Ujjayi means ''one who is victorious'' and breath means 'breath of victory''. Ujjayi pranayama is known for achieving freedom from bondage. Ujjayi breathing is also called "the ocean breath" in the yoga language. Ujjayi pranayama helps to open Sushumna Nadi.
Close your eyes and mouth and constrict the throat. Start with a breath out and then slowly breath in and rhythmically in one long and unbroken inspiration. Allow entering the air to the constricted throat, to make a “friction sound”. continued to breathe in while fullness is felt in the chest. Continue to breathe in till a sense of fullness is felt in the chest. Retain the breath in the air within 6 seconds. it ensures during the exercise spine, head and neck should be straight. Face muscles are relaxed and the nose is not constricted. breath in is slow and rhythmic long, unbroken, and without stops. then breath out as naturally as possible. Take a few normal breaths and relax.
Benefits of Ujjayi Breath or Ujjayi Pranayama:
There are the most important health benefits of Ujjayi Breath or Ujjayi Pranayama are,
1. Ujjayi breath helps to cleanse and refreshes the nadis.
2. Ujjayi breath improves breath functions and improves longevity.
3. This pranayama helps to promote mental clarity and focus.
4. This pranayama boosts the immune system.
5. Continued perform it helps to reduce heart-related discomfort.
6. This pranayama improves the voice quality.
7. Continued performance Ujjayi breath helps to encourage sound sleep and control snoring.
8. Ujjayi Pranayama helps to soothe and rejuvenates the nervous system.
Step by step Ujjayi Pranayama yoga:
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.