PRANAYAMA - BREATHING CONTROL IN YOGA
UJJAYEE PRANAYAMA
Ujjayee in Sanskrit means victorious. Ujjayee
can be performed in a standing position as well as in a lying
position.
How to do :
Standing Position
- Stand straight with both your heels together
and hands hanging on both sides loosely. Make an angle of 45 degree with
the toes. i.e each toes should be separated to make an angular shape
like "V". Your body weight must be evenly on both heels, so
that your shoulders are also even. Look straight. Ujjayee requires
plenty of fresh air. Face the incoming air, while performing Ujjayee.
- Exhale with speed and force throwing all the
air through mouth. The speed during exhalation is the same as when you
whistle. When you finish exhaling your stomach should be completely
pulled inside or contracted and all stale air should be squeezed out.
- Inhale slowly and steadily through both nostrils.
Take in only as much air as you can without strain. While
inhaling and exhaling your body condition should remain at ease.
- Retain air and stiffen the whole body
gradually. Chest should come forward and stomach should be pulled
inward. Slowly harden the muscles of the whole body starting from the
legs. Retain only as long as you feel comfortable.
- Exhale and let the body loosen slowly and
gradually from the top area down to the feet. Should not let the body
weight drop all at once. The loosening of the body should synchronize
with exhaling.
- Relax and breath normally for 8 seconds. Now
you have completed one round of Ujjayee Pranayama.
Lying Position
This position is recommended for physically
weak or disabled persons and those who feel dizziness in the standing
position.
- Lie straight and relaxed on the floor with the palms
close to the body. Heels should be
together and look towards the ceiling.
- The performance is same as in the
standing position. Exhale, inhale, retain and exhale in the same
order. Stiffening and relaxing the body as same as in the standing
position.
Restrictions :
Start with 3 rounds and gradually increase to
a maximum of 5 rounds in one session. There should be at least a gap of 8
hours between two sessions. Retain the
breath only as long as you feel comfortable.
It can be retained gradually for a longer period with practice.
Major Benefits :
Ujjayee Pranayam helps in the internal
purification, activation and energizing together with external control and
conditioning of the body. Complete breath increases oxygen supply to the blood--hemoglobin levels. Also slows the heart rate. Calming effect on central nervous system.
Its good for people suffering from cardiac disorders and hypertension. Helps to cleanse and
nourish the physical body and for maintaining dynamic health.
