In a laying position, Ujjayi pranayama is a great nerve tonic, and it’s accessible to everyone, even beginners!

Do you know about Ujjayi pranayama? The most calming of breaths will be thoroughly revealed to you!

Although the term may be unfamiliar, this pranayama technique is simple to do and has numerous benefits.

It’s also used in a variety of yoga and Taoist techniques. Expertise Ujjai Pranayama with our Yoga TTC in Rishikesh.

Unlike other forms of pranayama, Ujjayi is commonly associated with asanas (postures), notably vinyasa.

But today, we’ll look at how to do it in a lying position because it’s quite simple to do, even for beginners, and it’s incredibly pleasant.

Ujjayi pranayama has a historical root

The Sanskrit word “victorious” can be translated into English.

The Ujjayi breath is also known as “victory breath” since it manifests a victory over mental disturbances.

Because of the sound, the yogi creates during the practice, it is also known as “cobra breath” or “ocean breath” in dynamic yoga practice.

It can imitate the sound of a snake or the sound of ocean waves at times.

We won’t make any sounds in this prolonged breathing, though.

What occurs in the body as a result of Ujjayi pranayama?

Ujjayi breathing is a combination of diaphragmatic and thoracic breathing

  • which massages the lower abdomen initially (by activating the first and second chakras).
  • It climbs to the level of the lower rib cage (the third and fourth chakras).
  • and then into the brain, moving up the chest and throat.

The three-part Tu-Na breath used in Taoist Qigong practice is quite similar to this technique.

Ujjayi pranayama is a concentration technique

  • Close your eyes and focus on the point between your brows.
  • We imagine the breath moving across the spinal axis, rising on inspiration and falling on expiration.

Between 5 and 15 minutes in length

Because it has a highly soothing impact on a psychic level, I utilize this practice in therapeutic yoga to soothe the nervous system and calm the mind.

As a result, it can be done in Shavasana (last relaxation) right before bedtime to help with insomnia.

The basic practice of slowing the heart rate without holding the breath is beneficial for those with hypertension. Ujjayi also helps to reduce water retention.

This basic pranayama can heighten the calming impact of steady breathing.

Read More: Almost everything to know about the Chakras or the Prana Energy Circuit

Ujjayi’s Advantages of Lying

This pranayama, as previously said, is incredibly useful to the nervous system.

This approach teaches how to manage and regulate breathing in any situation.

This breath purifies and warms the body while also balancing thyroid function.

It provides a genuine sense of strength and security, which aids in the reduction of nervousness and stage fright.

It improves attention, stabilizes the gaze, and provides immense personal energy when performed over time.

Ujjayi Pranayama can be performed without the Jalandhara Bandha (throat lock) while walking or lying down. It is the only type of pranayama that may be done at any time of day or night. BKS Iyengar is a well-known Iyengar aficionado.

“In the supine posture, Ujjayi without khumbaka (retention of breath) is beneficial for those with high blood pressure and coronary artery disease. BKS Iyengar is a well-known Iyengar architect.

As a result, this is the first pranayama that a beginner can try.

It’s the second breathing technique I teach my yoga students, following the Clavicle Breathing Technique, which I’ve discussed here.

The laying position provides a great deal of relaxation and stress alleviation.

Position to take for Ujjayi pranayama, or triumphant breathing

  • To elevate your spine and have more chest openness, use a bolster or blankets folded precisely in length. Sit 5 to 10 cm in front of the back support, so the slope is gentle and the back is not overly arched.
  • Place a folded blanket or pillow beneath your chin to raise your forehead above your nose.
  • If the head is turned backward, the eyes will open and the thoughts will come to the surface too much.
  • It’s also not a good idea to break the neck.

If you have lower back pain, you should reduce the height of the support to make the arch smoother. (If you’re using a huge bolster, place a cushion or folded blanket under your buttocks.)

The bust on the bolster is in a good position, but this young woman would benefit from a blanket under her head.

Read More: “Truth is the self” says Ramana Maharshi

Pranayama technique of Ujjayi

The rhythm of inhalation and exhalation:

To study the ujjayi in detail and take full advantage of their benefits, it is preferable to separate the work on the inspiration phase from the work on the exhalation phase when learning pranayama.

It is vital for all beginners in yoga to separate the periods of inspiration and expiry.

When you’ve mastered the pranayama, you can mix the two phases.

In Ujjayi, the first phase of inspiration is as follows:

  • On an exhale, expel all of the air from your lungs.
  • Then inhale while keeping the belly relaxed; the skin of the belly moves towards the back of the spine as if creating a very light cushion. Uddyana bandha is a type of massage.
  • Continue to inhale through the diaphragm’s banks so that the intercostal muscles stretch as the breath passes. Continue inhaling slowly and deeply until your lungs are totally filled.
  • Feel your breath ascend to your collarbones, then up your neck and into your head if you can.
  • Then thoroughly exhale without holding your breath.
  • To keep the nervous system calm, take one or two normal, natural breaths between each cycle of Ujjayi.

Begin by lengthening your inspirations to their maximum duration, for example, 8 seconds, and with practice, you will notice that you can stretch your inspirations, even more, restoring your breathing capacity.

In Ujjayi, phase 2 on exhale is as follows:

  • Take a fast tonic inhalation, up to the top of your lungs, in 3 or 4 seconds.
  • Then, on the exhale, perform the same thing you did on the previous inhale phase in Ujjayi, but in reverse, and lengthen your exhalation as much as possible.
  • Maintain a wide-open rib cage for as long as possible, and visualize the air escaping through a straw as slowly as possible.

Phase three:

When you have mastered these two stages of inspiration and expiration individually, you can incorporate breath retention phases after inspiration in Ujjayi: 3, 4, or 5 seconds at first, then more progressively, until exhaling totally without regulating the breath.

Similarly, in Ujjayi, you can introduce phases of breath retention following exhalation: 3, 4 seconds at first, before entirely exhaling without controlling the breath.

4th Phase:

You can then follow the inspirations in Ujjayi and the expirations in Ujjayi, with or without holding your breath at the end of the inspiration and at the end of the expiration, once phase three is obtained.

Always keep your lungs supple, your temples relaxed, and your mind tranquil. If this is no longer the case, take a moment to catch your breath before continuing.

between 5 and 15 minutes in length.

When pranayama is not done regularly, learning these techniques and progressing through these phases might take several weeks, months, or even years. Go at your own pace there!

When done correctly, pranayama brings mental serenity and equilibrium. If you burn the steps and become nervous after a session, you must return to the previous steps.

A more advanced variant is:

In the 1/2 rhythm, inspiration and expiration must be stretched to the utmost extent possible. To get to 20/40, we can start with 5 seconds of inspiration and 10 seconds of expiration.

We are content to lengthen inspiration and expiration without introducing any retention into the basic version of this breath. The sound must be consistent and free of jolts.

For concentration, the eyes are closed and placed on the point between the brows. Visualize the breath moving through the spinal axis, rising on inspiration and falling on expiration.

Sitting down

This pranayama can be done in a seated position once the practitioner has gained enough skill.

You can learn which sitting positions are appropriate by reading Bhastrika, the Bellows of Forging, thorough and strong pranayama that explains everything.

Read More: How to Start Yoga for Beginners at Home: The Ultimate Guide

Why does breathing in Ujjayi help you relax?

According to Patricia Gerbarg, professor of clinical psychiatry at New York Medical College and co-author of The Healing Power of the Breath, the vibrations of the larynx excite sensory receptors, which send a message to the vagus nerve to generate a calming effect. This hypothesis fascinates me.

This approach demonstrates a win over mental fluctuations: it teaches how to regulate and control respiration in any situation.

I especially recommend the initial intense yoga training or the meditation, pranayama, and bioenergy training, as well as the yoga therapy training, to learn more and practice examples.

Don’t be hesitant to try this pranayama that provides excellent value for money: minimal difficulty, high results!

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