There are many forms of breathing in yoga (called pranayama). Some are very active and stimulating, and there are times when these pranayamas are very beneficial. But to activate the parasympathetic nervous system, which is the resting and digestive system, we need the slow, deep pranayama known as Ujjayi.
The Sanskrit word ujjayi , comes from the prefix ‘ud’ meaning upward or expansion and from the word ‘jaya’ meaning victorious.
In Ujjayi Pranayama, the breathing cycle is performed through the nose and with the mouth closed, With partial closure of the glottis, we imagine the breath entering and exiting the throat through a small slit. This small hole in the glottis produces a soft wheeze during the breathing process. Inhalation produces the hissing sound ‘shhhh’ and exhalation the sound ‘hhhhhh’.
The sound is similar to that of a wave breaking on the shore and returning to the sea (equal in duration, calm and gentle). It is important that the vocal cords are not active, so that there is no element of hum in the sound.
Technique:
In any comfortable position (supine, sitting), observe the natural movement of air in and out of the body. Bring the mind to the neck area. We imagine a small slit , through which air enters and exits ( tongue contraction). The breath becomes deeper and longer. We notice the soft sound produced by Ujjayi in both the inhalation and exhalation phases.
We breathe by performing thoracic thoracic breathing. During the practice, we keep the glottis in contraction during both breathing phases (inhalation and exhalation).
Inhalation-exhalation constitutes 1 respiratory cycle.
To start with we perform 12 breathing cycles and gradually increase to 24.
Perform while maintaining symmetry between inhalation and exhalation. Advanced practitioners can perform Ujjayi by applying air holding.
Point of awareness: the neck-chest area
Contraindications:
People who are introverted by nature are advised not to perform this practice
People suffering from heart disease should not combine the practice with breath holding
This mode of performance should be avoided during relaxation
Benefits:
Balances the body, mind and breathing
Increases body temperature
Relaxes the mind
Slows down the heart rate, beneficial for hypertensives
Calms the nervous system
Helps with insomnia
Guides the mind into subtle states of mind
Prepares for meditation
Kiouchukilia Evangelia
YOGA INSTRUCTOR
