Ujjayi Pranayama
Pranayama Homework:
Take time to review the pranayama video below
Practice this Pranayama 1x per day this week with the recorded guidance, or on your own.
Read through the text on “How to Teach” this pranayama, typed out below.
Make a cue card for teaching this pranayama
Practice teaching this to a friend or family member at least 1x this week
Ujjayi literally means “victorious” and refers to the upward movement of prana through the Sushumna Nadi or central channel. Ujjayi breathing is an essential part of asana practice as it has distinctive qualities that encourage harmony of body, breath and mind.
In Ujjayi breathing, a gentle constriction at the base of the throat or glottis creates resistance to the passage of air. This lengthens and amplifies the sound of the breath, similar to the sound you might hear when close to the ocean or by putting your ear to a conch shell. It is often called the Ocean Breath.
Ujjayi breathing is characterized by a steady and even flow. Normally our breath is slightly erratic as the inhala- tion and exhalation begin quickly and end slower with less force. Ujjayi breathing provides a continuous flow without fluctuations. Patanjali suggests the breath should have the qualities of sukshma (smoothness) and dirgha (length). It is described in yogic texts as a steady, unbro- ken flow of light, clear ghee (clarified butter), so steady that, although it is in motion, it appears motionless.
Benefits
Soothes the mind and draws awareness inward with its resonant sound.
Although it calms the nervous system and has a calming and cooling effect on the mind, Ujjayi is warming physically, helping to loosen and open the body when brought into asana practice.
Has a cleansing and energizing effect on the body
Strengthens the lungs and brings more oxygen into the system, enriching the blood and promoting regeneration of cells and vital organs.
On a deeper level, Ujjayi breathing moves the pranic currents deep within and brings awareness to our inner energy and subtle body.
Procedure
Sit comfortably and rest the hands on the knees with palms down.
To narrow the throat passage, exhale through the mouth and slowly whisper the syl- lable “aah,” as though fogging a mirror. This produces the tightness at the throat (partial closing of the glottis) and an audible breath that sounds like you’re breathing through scuba gear.
Now close the mouth and with the jaw relaxed, rest the tip of the tongue behind the front teeth. Slowly and continuously inhale with the same gentle constriction at the throat. Exhale in the same manner for an equal length of time. Continue for a com- fortable period of time, feeling an inner softening as you relax into the sound of your breath.
It is important to approach this pranayama gently without creating tension or harshness in the throat area. The breath sound should be soft and pleasing, never grating or strained. The technique may be practiced and refined in a seated posture and then integrated into asana practice to enhance the inner focus and effects of the postures.