Kashmir Hands

Ujjayi Pranayama (Victorious breath), which stretches the breath, warms it before entering the lungs, and helps to build heat in the body. Through this heat, the internal Agni or ‘fire' is stoked, and a powerful healing process is unlocked.

Ujjayi Pranayama is sometimes called the ocean sounding breath. Inhalation and exhalation are both done through the nose. The air is taken into the back of the throat with a constriction of the muscles, resulting in a hissing sound - an ocean sound.   As the throat passage is narrowed the speed of the air passing through it is increased.   This makes the breath long and thin.

1.     Sit in a comfortable meditative pose or lie in savasana.

2.     Become aware of the natural breathing process and feel the air passing down through the windpipe. Slightly  cntract the region at the back of the throat as you do when you swallow.

3.     Inhale and exhale through the nose with the mouth closed.

4.     Make the inhalation and exhalation long, deep and controlled.

5.     Practice full yogic breathing and concentrate on the sound.

6.     Begin practicing for 3 minutes and progressively work your way up to 10 minutes.

7.     Practice as above, but fold the tongue back so that the tip of the tongue presses the back of the soft palate on the roof of the mouth.

8.     As you inhale say “sa” to yourself and as you exhale say “ha.” Repeat ten times.

9.     Inhalation and exhalation should be of equal duration, smooth and relaxed.

10.  Notice your mind wandering as you practice breathing and keep bringing your mind back to  the breath.

11.  Focus on the exhalation. Notice where your breath normally stops. Increase the fullness of the exhalation.

Beginners Note: While this Pranayama is done through the nose, but it is helpful for beginners to begin practicing breathing through the mouth. To make the ocean sound, whisper the syllable "ha," feeling the contraction in your throat.  Then keep this contraction engaged on the inhalation and exhalation. After a couple of breaths try to close the mouth, breathing through the nose while still making the ocean sound in your throat.     Also for  beginners it is common to emphasize the exhalation but eventually the goal is to have an equal inhalation and exhalation.

Contraindications.If you feel dizzy or light-headed stop for a few minutes then resume.  Perhaps spend shorter amounts of time practicing this breath.

Benefits

• Calms the mind and the body 

• The breath becomes a focal point which increase concentration 

• Meditation practice become easier to concentrate 

• Stimulates Circulation and metabolism 

• Increases prana 

• Increases sense

• stimulates olfactory glands 

• Lungs absorbs oxygen more completely by opening the alveoli in the lungs.