Mayur Deshpande
  Personal trainer in Mumbai
Yoga Types Of Yoga

Physical Exercise

Ujaayi pranayam

The chief characteristic of this pranyam is the audible hissing sound produced due to the partial closure of the glottis,during purak as well as rechaka.the Sanskrit word ujjayi means 'Victorious".it is derived from the root JI,which means to conquer or to conquer by conquest,and the prefix UD ,which means 'Bondage'. So ujaayi pranayam gives freedom from bondage.
Purpose -
To achieve mental peace and lightness.
Required resources-Mat
Execution -
1)Sit in any comfortable position, preferably a meditation asana. Close the eyes and relax the whole body.
2) Take the awareness to the breath in the nostrils and allow the breathing to become calm and rhythmic. After some time, transfer the awareness to the throat.
3) While keeping your mouth close,try to feel or to imagine that the breath is being drawn in and out through the throat and not through the nostrils; as if inhalation and exhalation are taking place through a small hole in the throat.
4) During inhale (inhale0 and rechaka (exhale), gently contract the glottis so that a soft snoring sound like the breathing of a sleeping baby is produced in the throat. If this is practised correctly there will be a simultaneous contraction of the abdomen. This happens by itself, without any effort being made.
5) Both inhalation and exhalation should be long, deep and controlled. Practise yogic (expand the abdominal while inhaling) breathing while concentrating on the sound produced by the breath in the throat.
6) The sound of the breath should not be very loud. It should just be audible to the practitioner but not to another person unless they are sitting very close.
7) When this breathing has been mastered, fold the tongue back into khechari mudra (refer to the section Mudra).
8) If the tongue becomes tired, release it, while continuing the ujjayi breathing. When the tongue is rested, again fold it back.
Benefits -
1) Ujjayi has heating effect on the body.
2)It soothes the nerous system and calm the mind.
3)It helps to lose weight.
4)With regular practice,It relives insomnia.
5)It reduces hypertension.
Guidelines / cautions-
1) Require duration of exhale (rachaka) should be twice as puraka (inhale).
2)Friction of air in thenose should be avoided,no nasal sound during pranayam.
3)Wait atleast three-four after meal before starting pranayama,because food in stomach places pressure on diaphragm and lungs.
4)Ujjayi breathing has many variations. For example, we can breathe in through the throat, then completely close one nostril and breathe out through the other nostril, which is only partly closed. This technique is called an anuloma ujjayi. In a pranayama technique called viloma ujjayi, we breathe in through the nostril and breathe out through the throat. This technique is used to lengthen the inhalation. In ujjayi pranayama it is important to follow this rule: when we regulate the breath through the nostril, we never breathe through the throat at the same time.