ISHAN INSTITUTE

OF

MANAGEMENT AND TECHNOLOGY

PERSONAL DEVELOPMENT PROGRAM

SUBMITTED TO SUBMITTED BYDR DK GARG SIR UTSAV KUNDU

1

[CHAIRMAN SIR] 20TH BATCH

CONTENTS

NOTOPICS PAGE

NO1 DETAILS OF ASSIGNMENT 3

2 ACKNOWLEDGEMENT 4

3 INTRODUCTION 5 amp 6

4 SELF-REALIZATION 4

5 UNDERTAKING 5

2

NAME = UTSAV KUNDU

DATE OF ASSIGNMENT = 200CT2014

ASSIGNMENT TOPIC = Ujjayi Breath Pranayama

GUIDErsquoS NAME = MRS PRIYANKA MAM

3

ACKNOWLEDGEMENT

I owe my gratitude to our chairman Sir (DRDK GARG) for providing me the opportunity to do this assignment

It is my foremost duty to express my deep sense of gratitude and respect to Mrs PRIYANKA MAM for her valuable guidance sharing her insights on the topic and for being a constant source of inspiration

UTSAV KUNDU

4

INTRODUCTION

Yogis are convinced that everything is prana (energy) The breath links the physical and energetic universe By applying the correct breathing technique you can open a gateway to unlimited energy The correct breathing technique for Ashtanga Yoga is Ujjayi pranayama Ujjayi breathing is a breath technique employed in a variety of Taoist and Yoga practices In relation to Yoga it is sometimes called the ocean breath Unlike some other forms of pranayama the ujjayi breath is typically done in association with asana practice

Yoga breathing exercises called ldquopranayamardquo in Sanskrit are an important part of developing a yoga practice According to the Yoga Sutras the ancient yoga text compiled by the sage Patanjali pranayama is one of the classical Eight Limbs of Yoga

Ujjayi Pranayama (ooh-JAH-yee prah-nah-YAH-mah) is one technique that helps calm the mind and warm the body When practicing Ujjayi you completely fill your lungs while slightly contracting your throat and breathe through your nose This breathing technique is used throughout Ashtanga and Vinyasa yoga practices

Ujjayi is a diaphragmatic breath which first fills the lower belly (activating the first and second chakras) rises to the lower rib cage (the third and fourth chakras)

5

and finally moves into the upper chest and throat The technique is very similar to the three-part Tu-Na breathing found in Taoist Qigong practice

Its name comes from the Sanskrit word ldquoujjayirdquo which means ldquoto conquerrdquo or ldquoto be victoriousrdquo Therefore it is also often referred to as ldquoVictorious Breathrdquo Because of the sound it makes when performed correctly this breath is also sometimes called ldquoOcean Breathrdquo or ldquoHissing Breathrdquo But many yoga teachers simply refer to it as ldquoUjjayi Breathrdquo

6

Etymology Ujjayi comes from the Sanskrit prefix ud (उ1049198) added to it and root ji (िज) ujji (उिउ1049198ज) meaning to be victorious Ujjayi (उ1049198जयी) thus means one who is victorious Ujjayi breath means victorious breath

purpose

The purpose of the Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Also it makes the mind calm and peaceful by removing the stress It has a calming effect on entire nervous system especially it stimulates the parasympathetic nervous system If you are stressed then 10 minutes of Ujjayi breath can reenergise you So this pranayama is very effective for relaxation of body and mind

Process

7

Sit down with the spine upright and close your eyes Inhale slowly through your nose and exhale through your mouth

When exhaling produce the sound lsquoHHHHHAAAArsquo From now on keep mouth closed while exhaling

Generate the same sound as before but this time with the mouth closed The position of the throat is unchanged and natural Make sure the sound originates from your throat and not from the nose

Now maintain the same throat position while inhaling producing the same murmuring sound

Begin to balance the inhalation with exhalation Balance the sound quality and length of breath Itrsquoll probably notice that the exhalation is longer and stronger

Therefore expand and emphasise inhalation This is the first way to expand your breath

Feel the heartbeat Inhale over approximately three to five heartbeats and exhale over the same amount This is the second way to expand breath during inhalation as well as exhalation

Lift the arms while inhaling and lower them while exhaling The way breath adjusts to the movement (Vinyasa) is the third way to expand breath

Now let the hands rest in your lap while you let your breath flow Experience the effect of your breathing By expanding the breath absorb Prana (energy)

It might even feel a delicate tingling in the back of your throat As your practice becomes more refined and advanced the quality of your breath will become more subtle and you will become more in touch with the Prana

Concentrate on the turning point between inhalation and exhalation Make sure you keep your breath flowing and

8

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

[CHAIRMAN SIR] 20TH BATCH

CONTENTS

NOTOPICS PAGE

NO1 DETAILS OF ASSIGNMENT 3

2 ACKNOWLEDGEMENT 4

3 INTRODUCTION 5 amp 6

4 SELF-REALIZATION 4

5 UNDERTAKING 5

2

NAME = UTSAV KUNDU

DATE OF ASSIGNMENT = 200CT2014

ASSIGNMENT TOPIC = Ujjayi Breath Pranayama

GUIDErsquoS NAME = MRS PRIYANKA MAM

3

ACKNOWLEDGEMENT

I owe my gratitude to our chairman Sir (DRDK GARG) for providing me the opportunity to do this assignment

It is my foremost duty to express my deep sense of gratitude and respect to Mrs PRIYANKA MAM for her valuable guidance sharing her insights on the topic and for being a constant source of inspiration

UTSAV KUNDU

4

INTRODUCTION

Yogis are convinced that everything is prana (energy) The breath links the physical and energetic universe By applying the correct breathing technique you can open a gateway to unlimited energy The correct breathing technique for Ashtanga Yoga is Ujjayi pranayama Ujjayi breathing is a breath technique employed in a variety of Taoist and Yoga practices In relation to Yoga it is sometimes called the ocean breath Unlike some other forms of pranayama the ujjayi breath is typically done in association with asana practice

Yoga breathing exercises called ldquopranayamardquo in Sanskrit are an important part of developing a yoga practice According to the Yoga Sutras the ancient yoga text compiled by the sage Patanjali pranayama is one of the classical Eight Limbs of Yoga

Ujjayi Pranayama (ooh-JAH-yee prah-nah-YAH-mah) is one technique that helps calm the mind and warm the body When practicing Ujjayi you completely fill your lungs while slightly contracting your throat and breathe through your nose This breathing technique is used throughout Ashtanga and Vinyasa yoga practices

Ujjayi is a diaphragmatic breath which first fills the lower belly (activating the first and second chakras) rises to the lower rib cage (the third and fourth chakras)

5

and finally moves into the upper chest and throat The technique is very similar to the three-part Tu-Na breathing found in Taoist Qigong practice

Its name comes from the Sanskrit word ldquoujjayirdquo which means ldquoto conquerrdquo or ldquoto be victoriousrdquo Therefore it is also often referred to as ldquoVictorious Breathrdquo Because of the sound it makes when performed correctly this breath is also sometimes called ldquoOcean Breathrdquo or ldquoHissing Breathrdquo But many yoga teachers simply refer to it as ldquoUjjayi Breathrdquo

6

Etymology Ujjayi comes from the Sanskrit prefix ud (उ1049198) added to it and root ji (िज) ujji (उिउ1049198ज) meaning to be victorious Ujjayi (उ1049198जयी) thus means one who is victorious Ujjayi breath means victorious breath

purpose

The purpose of the Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Also it makes the mind calm and peaceful by removing the stress It has a calming effect on entire nervous system especially it stimulates the parasympathetic nervous system If you are stressed then 10 minutes of Ujjayi breath can reenergise you So this pranayama is very effective for relaxation of body and mind

Process

7

Sit down with the spine upright and close your eyes Inhale slowly through your nose and exhale through your mouth

When exhaling produce the sound lsquoHHHHHAAAArsquo From now on keep mouth closed while exhaling

Generate the same sound as before but this time with the mouth closed The position of the throat is unchanged and natural Make sure the sound originates from your throat and not from the nose

Now maintain the same throat position while inhaling producing the same murmuring sound

Begin to balance the inhalation with exhalation Balance the sound quality and length of breath Itrsquoll probably notice that the exhalation is longer and stronger

Therefore expand and emphasise inhalation This is the first way to expand your breath

Feel the heartbeat Inhale over approximately three to five heartbeats and exhale over the same amount This is the second way to expand breath during inhalation as well as exhalation

Lift the arms while inhaling and lower them while exhaling The way breath adjusts to the movement (Vinyasa) is the third way to expand breath

Now let the hands rest in your lap while you let your breath flow Experience the effect of your breathing By expanding the breath absorb Prana (energy)

It might even feel a delicate tingling in the back of your throat As your practice becomes more refined and advanced the quality of your breath will become more subtle and you will become more in touch with the Prana

Concentrate on the turning point between inhalation and exhalation Make sure you keep your breath flowing and

8

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

NAME = UTSAV KUNDU

DATE OF ASSIGNMENT = 200CT2014

ASSIGNMENT TOPIC = Ujjayi Breath Pranayama

GUIDErsquoS NAME = MRS PRIYANKA MAM

3

ACKNOWLEDGEMENT

I owe my gratitude to our chairman Sir (DRDK GARG) for providing me the opportunity to do this assignment

It is my foremost duty to express my deep sense of gratitude and respect to Mrs PRIYANKA MAM for her valuable guidance sharing her insights on the topic and for being a constant source of inspiration

UTSAV KUNDU

4

INTRODUCTION

Yogis are convinced that everything is prana (energy) The breath links the physical and energetic universe By applying the correct breathing technique you can open a gateway to unlimited energy The correct breathing technique for Ashtanga Yoga is Ujjayi pranayama Ujjayi breathing is a breath technique employed in a variety of Taoist and Yoga practices In relation to Yoga it is sometimes called the ocean breath Unlike some other forms of pranayama the ujjayi breath is typically done in association with asana practice

Yoga breathing exercises called ldquopranayamardquo in Sanskrit are an important part of developing a yoga practice According to the Yoga Sutras the ancient yoga text compiled by the sage Patanjali pranayama is one of the classical Eight Limbs of Yoga

Ujjayi Pranayama (ooh-JAH-yee prah-nah-YAH-mah) is one technique that helps calm the mind and warm the body When practicing Ujjayi you completely fill your lungs while slightly contracting your throat and breathe through your nose This breathing technique is used throughout Ashtanga and Vinyasa yoga practices

Ujjayi is a diaphragmatic breath which first fills the lower belly (activating the first and second chakras) rises to the lower rib cage (the third and fourth chakras)

5

and finally moves into the upper chest and throat The technique is very similar to the three-part Tu-Na breathing found in Taoist Qigong practice

Its name comes from the Sanskrit word ldquoujjayirdquo which means ldquoto conquerrdquo or ldquoto be victoriousrdquo Therefore it is also often referred to as ldquoVictorious Breathrdquo Because of the sound it makes when performed correctly this breath is also sometimes called ldquoOcean Breathrdquo or ldquoHissing Breathrdquo But many yoga teachers simply refer to it as ldquoUjjayi Breathrdquo

6

Etymology Ujjayi comes from the Sanskrit prefix ud (उ1049198) added to it and root ji (िज) ujji (उिउ1049198ज) meaning to be victorious Ujjayi (उ1049198जयी) thus means one who is victorious Ujjayi breath means victorious breath

purpose

The purpose of the Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Also it makes the mind calm and peaceful by removing the stress It has a calming effect on entire nervous system especially it stimulates the parasympathetic nervous system If you are stressed then 10 minutes of Ujjayi breath can reenergise you So this pranayama is very effective for relaxation of body and mind

Process

7

Sit down with the spine upright and close your eyes Inhale slowly through your nose and exhale through your mouth

When exhaling produce the sound lsquoHHHHHAAAArsquo From now on keep mouth closed while exhaling

Generate the same sound as before but this time with the mouth closed The position of the throat is unchanged and natural Make sure the sound originates from your throat and not from the nose

Now maintain the same throat position while inhaling producing the same murmuring sound

Begin to balance the inhalation with exhalation Balance the sound quality and length of breath Itrsquoll probably notice that the exhalation is longer and stronger

Therefore expand and emphasise inhalation This is the first way to expand your breath

Feel the heartbeat Inhale over approximately three to five heartbeats and exhale over the same amount This is the second way to expand breath during inhalation as well as exhalation

Lift the arms while inhaling and lower them while exhaling The way breath adjusts to the movement (Vinyasa) is the third way to expand breath

Now let the hands rest in your lap while you let your breath flow Experience the effect of your breathing By expanding the breath absorb Prana (energy)

It might even feel a delicate tingling in the back of your throat As your practice becomes more refined and advanced the quality of your breath will become more subtle and you will become more in touch with the Prana

Concentrate on the turning point between inhalation and exhalation Make sure you keep your breath flowing and

8

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

ACKNOWLEDGEMENT

I owe my gratitude to our chairman Sir (DRDK GARG) for providing me the opportunity to do this assignment

It is my foremost duty to express my deep sense of gratitude and respect to Mrs PRIYANKA MAM for her valuable guidance sharing her insights on the topic and for being a constant source of inspiration

UTSAV KUNDU

4

INTRODUCTION

Yogis are convinced that everything is prana (energy) The breath links the physical and energetic universe By applying the correct breathing technique you can open a gateway to unlimited energy The correct breathing technique for Ashtanga Yoga is Ujjayi pranayama Ujjayi breathing is a breath technique employed in a variety of Taoist and Yoga practices In relation to Yoga it is sometimes called the ocean breath Unlike some other forms of pranayama the ujjayi breath is typically done in association with asana practice

Yoga breathing exercises called ldquopranayamardquo in Sanskrit are an important part of developing a yoga practice According to the Yoga Sutras the ancient yoga text compiled by the sage Patanjali pranayama is one of the classical Eight Limbs of Yoga

Ujjayi Pranayama (ooh-JAH-yee prah-nah-YAH-mah) is one technique that helps calm the mind and warm the body When practicing Ujjayi you completely fill your lungs while slightly contracting your throat and breathe through your nose This breathing technique is used throughout Ashtanga and Vinyasa yoga practices

Ujjayi is a diaphragmatic breath which first fills the lower belly (activating the first and second chakras) rises to the lower rib cage (the third and fourth chakras)

5

and finally moves into the upper chest and throat The technique is very similar to the three-part Tu-Na breathing found in Taoist Qigong practice

Its name comes from the Sanskrit word ldquoujjayirdquo which means ldquoto conquerrdquo or ldquoto be victoriousrdquo Therefore it is also often referred to as ldquoVictorious Breathrdquo Because of the sound it makes when performed correctly this breath is also sometimes called ldquoOcean Breathrdquo or ldquoHissing Breathrdquo But many yoga teachers simply refer to it as ldquoUjjayi Breathrdquo

6

Etymology Ujjayi comes from the Sanskrit prefix ud (उ1049198) added to it and root ji (िज) ujji (उिउ1049198ज) meaning to be victorious Ujjayi (उ1049198जयी) thus means one who is victorious Ujjayi breath means victorious breath

purpose

The purpose of the Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Also it makes the mind calm and peaceful by removing the stress It has a calming effect on entire nervous system especially it stimulates the parasympathetic nervous system If you are stressed then 10 minutes of Ujjayi breath can reenergise you So this pranayama is very effective for relaxation of body and mind

Process

7

Sit down with the spine upright and close your eyes Inhale slowly through your nose and exhale through your mouth

When exhaling produce the sound lsquoHHHHHAAAArsquo From now on keep mouth closed while exhaling

Generate the same sound as before but this time with the mouth closed The position of the throat is unchanged and natural Make sure the sound originates from your throat and not from the nose

Now maintain the same throat position while inhaling producing the same murmuring sound

Begin to balance the inhalation with exhalation Balance the sound quality and length of breath Itrsquoll probably notice that the exhalation is longer and stronger

Therefore expand and emphasise inhalation This is the first way to expand your breath

Feel the heartbeat Inhale over approximately three to five heartbeats and exhale over the same amount This is the second way to expand breath during inhalation as well as exhalation

Lift the arms while inhaling and lower them while exhaling The way breath adjusts to the movement (Vinyasa) is the third way to expand breath

Now let the hands rest in your lap while you let your breath flow Experience the effect of your breathing By expanding the breath absorb Prana (energy)

It might even feel a delicate tingling in the back of your throat As your practice becomes more refined and advanced the quality of your breath will become more subtle and you will become more in touch with the Prana

Concentrate on the turning point between inhalation and exhalation Make sure you keep your breath flowing and

8

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

INTRODUCTION

Yogis are convinced that everything is prana (energy) The breath links the physical and energetic universe By applying the correct breathing technique you can open a gateway to unlimited energy The correct breathing technique for Ashtanga Yoga is Ujjayi pranayama Ujjayi breathing is a breath technique employed in a variety of Taoist and Yoga practices In relation to Yoga it is sometimes called the ocean breath Unlike some other forms of pranayama the ujjayi breath is typically done in association with asana practice

Yoga breathing exercises called ldquopranayamardquo in Sanskrit are an important part of developing a yoga practice According to the Yoga Sutras the ancient yoga text compiled by the sage Patanjali pranayama is one of the classical Eight Limbs of Yoga

Ujjayi Pranayama (ooh-JAH-yee prah-nah-YAH-mah) is one technique that helps calm the mind and warm the body When practicing Ujjayi you completely fill your lungs while slightly contracting your throat and breathe through your nose This breathing technique is used throughout Ashtanga and Vinyasa yoga practices

Ujjayi is a diaphragmatic breath which first fills the lower belly (activating the first and second chakras) rises to the lower rib cage (the third and fourth chakras)

5

and finally moves into the upper chest and throat The technique is very similar to the three-part Tu-Na breathing found in Taoist Qigong practice

Its name comes from the Sanskrit word ldquoujjayirdquo which means ldquoto conquerrdquo or ldquoto be victoriousrdquo Therefore it is also often referred to as ldquoVictorious Breathrdquo Because of the sound it makes when performed correctly this breath is also sometimes called ldquoOcean Breathrdquo or ldquoHissing Breathrdquo But many yoga teachers simply refer to it as ldquoUjjayi Breathrdquo

6

Etymology Ujjayi comes from the Sanskrit prefix ud (उ1049198) added to it and root ji (िज) ujji (उिउ1049198ज) meaning to be victorious Ujjayi (उ1049198जयी) thus means one who is victorious Ujjayi breath means victorious breath

purpose

The purpose of the Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Also it makes the mind calm and peaceful by removing the stress It has a calming effect on entire nervous system especially it stimulates the parasympathetic nervous system If you are stressed then 10 minutes of Ujjayi breath can reenergise you So this pranayama is very effective for relaxation of body and mind

Process

7

Sit down with the spine upright and close your eyes Inhale slowly through your nose and exhale through your mouth

When exhaling produce the sound lsquoHHHHHAAAArsquo From now on keep mouth closed while exhaling

Generate the same sound as before but this time with the mouth closed The position of the throat is unchanged and natural Make sure the sound originates from your throat and not from the nose

Now maintain the same throat position while inhaling producing the same murmuring sound

Begin to balance the inhalation with exhalation Balance the sound quality and length of breath Itrsquoll probably notice that the exhalation is longer and stronger

Therefore expand and emphasise inhalation This is the first way to expand your breath

Feel the heartbeat Inhale over approximately three to five heartbeats and exhale over the same amount This is the second way to expand breath during inhalation as well as exhalation

Lift the arms while inhaling and lower them while exhaling The way breath adjusts to the movement (Vinyasa) is the third way to expand breath

Now let the hands rest in your lap while you let your breath flow Experience the effect of your breathing By expanding the breath absorb Prana (energy)

It might even feel a delicate tingling in the back of your throat As your practice becomes more refined and advanced the quality of your breath will become more subtle and you will become more in touch with the Prana

Concentrate on the turning point between inhalation and exhalation Make sure you keep your breath flowing and

8

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

and finally moves into the upper chest and throat The technique is very similar to the three-part Tu-Na breathing found in Taoist Qigong practice

Its name comes from the Sanskrit word ldquoujjayirdquo which means ldquoto conquerrdquo or ldquoto be victoriousrdquo Therefore it is also often referred to as ldquoVictorious Breathrdquo Because of the sound it makes when performed correctly this breath is also sometimes called ldquoOcean Breathrdquo or ldquoHissing Breathrdquo But many yoga teachers simply refer to it as ldquoUjjayi Breathrdquo

6

Etymology Ujjayi comes from the Sanskrit prefix ud (उ1049198) added to it and root ji (िज) ujji (उिउ1049198ज) meaning to be victorious Ujjayi (उ1049198जयी) thus means one who is victorious Ujjayi breath means victorious breath

purpose

The purpose of the Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Also it makes the mind calm and peaceful by removing the stress It has a calming effect on entire nervous system especially it stimulates the parasympathetic nervous system If you are stressed then 10 minutes of Ujjayi breath can reenergise you So this pranayama is very effective for relaxation of body and mind

Process

7

Sit down with the spine upright and close your eyes Inhale slowly through your nose and exhale through your mouth

When exhaling produce the sound lsquoHHHHHAAAArsquo From now on keep mouth closed while exhaling

Generate the same sound as before but this time with the mouth closed The position of the throat is unchanged and natural Make sure the sound originates from your throat and not from the nose

Now maintain the same throat position while inhaling producing the same murmuring sound

Begin to balance the inhalation with exhalation Balance the sound quality and length of breath Itrsquoll probably notice that the exhalation is longer and stronger

Therefore expand and emphasise inhalation This is the first way to expand your breath

Feel the heartbeat Inhale over approximately three to five heartbeats and exhale over the same amount This is the second way to expand breath during inhalation as well as exhalation

Lift the arms while inhaling and lower them while exhaling The way breath adjusts to the movement (Vinyasa) is the third way to expand breath

Now let the hands rest in your lap while you let your breath flow Experience the effect of your breathing By expanding the breath absorb Prana (energy)

It might even feel a delicate tingling in the back of your throat As your practice becomes more refined and advanced the quality of your breath will become more subtle and you will become more in touch with the Prana

Concentrate on the turning point between inhalation and exhalation Make sure you keep your breath flowing and

8

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

Etymology Ujjayi comes from the Sanskrit prefix ud (उ1049198) added to it and root ji (िज) ujji (उिउ1049198ज) meaning to be victorious Ujjayi (उ1049198जयी) thus means one who is victorious Ujjayi breath means victorious breath

purpose

The purpose of the Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Also it makes the mind calm and peaceful by removing the stress It has a calming effect on entire nervous system especially it stimulates the parasympathetic nervous system If you are stressed then 10 minutes of Ujjayi breath can reenergise you So this pranayama is very effective for relaxation of body and mind

Process

7

Sit down with the spine upright and close your eyes Inhale slowly through your nose and exhale through your mouth

When exhaling produce the sound lsquoHHHHHAAAArsquo From now on keep mouth closed while exhaling

Generate the same sound as before but this time with the mouth closed The position of the throat is unchanged and natural Make sure the sound originates from your throat and not from the nose

Now maintain the same throat position while inhaling producing the same murmuring sound

Begin to balance the inhalation with exhalation Balance the sound quality and length of breath Itrsquoll probably notice that the exhalation is longer and stronger

Therefore expand and emphasise inhalation This is the first way to expand your breath

Feel the heartbeat Inhale over approximately three to five heartbeats and exhale over the same amount This is the second way to expand breath during inhalation as well as exhalation

Lift the arms while inhaling and lower them while exhaling The way breath adjusts to the movement (Vinyasa) is the third way to expand breath

Now let the hands rest in your lap while you let your breath flow Experience the effect of your breathing By expanding the breath absorb Prana (energy)

It might even feel a delicate tingling in the back of your throat As your practice becomes more refined and advanced the quality of your breath will become more subtle and you will become more in touch with the Prana

Concentrate on the turning point between inhalation and exhalation Make sure you keep your breath flowing and

8

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

Sit down with the spine upright and close your eyes Inhale slowly through your nose and exhale through your mouth

When exhaling produce the sound lsquoHHHHHAAAArsquo From now on keep mouth closed while exhaling

Generate the same sound as before but this time with the mouth closed The position of the throat is unchanged and natural Make sure the sound originates from your throat and not from the nose

Now maintain the same throat position while inhaling producing the same murmuring sound

Begin to balance the inhalation with exhalation Balance the sound quality and length of breath Itrsquoll probably notice that the exhalation is longer and stronger

Therefore expand and emphasise inhalation This is the first way to expand your breath

Feel the heartbeat Inhale over approximately three to five heartbeats and exhale over the same amount This is the second way to expand breath during inhalation as well as exhalation

Lift the arms while inhaling and lower them while exhaling The way breath adjusts to the movement (Vinyasa) is the third way to expand breath

Now let the hands rest in your lap while you let your breath flow Experience the effect of your breathing By expanding the breath absorb Prana (energy)

It might even feel a delicate tingling in the back of your throat As your practice becomes more refined and advanced the quality of your breath will become more subtle and you will become more in touch with the Prana

Concentrate on the turning point between inhalation and exhalation Make sure you keep your breath flowing and

8

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

your throat open This is the basis for an ongoing flow of energy

Practice - Note

I Beginners can start with deep breathing practice in sitting position (Padmasana - Lotus Swastikasana- Auspicious Vajrasana - Thunderbolt Any Cross legged position in which the body can be relaxed and spine is erect)

II Then start creating hissing sound with breathe this sound is NOT produced in vocal chords but produced by contraction of throat or epiglottis Or you may contact the throat and make frictional sound

III Initially 4 seconds inhale through both nostrils while creating Ujjayi sound and exhale for 6 seconds through both nostrils creating sound this can be practiced for about 5 minutes

IV With practice one can increase the counts to 48 or 510 or 612 seconds

V This Ujjayi sound can also be created while doing Asanas This helps release the stresses faster and makes the mind focused easily

BENEFITS

9

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

According to Tirumalai Krishnamacharya who taught the creators of Ashtanga Vinyasa Yoga Iyengar Yoga and others Ujjayi Pranayama is a balancing and calming breath which increases oxygenation and builds internal body heat

The Hawaiian yoga teacher Wai Lana says Ujjayi Pranayama tones the lungs and encourages the free and healthy flow of prana while helping to regulate blood pressure and bringing oxygen to all parts of the lungs

It is said that Yogis can melt snow by using Ujjayi breathing You might feel heat when first applying this technique As your practice advances the energy will become more subtle A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease

Superficially the muscles carry the Yogi through the air However it is the breath which provides the necessary prana (energy) Prana is the basis of everything It can be consciously directed to heal and strengthen the body The breath becomes the Yogirsquos key to health strength and vitality Without breath there is no life

Ujjayi pranayama also referred to as the victorious breath provides the strength required to master every asana The absorbed prana (energy) can also be used to facilitate body movement allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly

As the waves form the beach so too does the breath form the Ashtanga Yoga practice Your inner waves set the rhythm The murmuring of your breath becomes the murmuring of your inner ocean while waves of

10

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

inhalation flood your inner coast Have you created a flat sandy beach where the waves subtly fade into eternity or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks Create the coastline that fits you and your practice today ndash not too steep not too flat

Like a surfer who rides the waves of a real ocean your inner surf carries you from asana to asana Your breath directs each movement

Ujjayi pranayama is also a very valuable technique from a physiological point of view Breathing through the nose humidifies the inhaled air tempers it and removes dust particles Using Ujjayi pranayama allows you to breathe clean air The murmuring Ujjayi sound causes the bronchi to vibrate subtly activating the ciliated epithelium Dust particles will also be removed from the lungs in this way During normal breathing the pressure on the bronchi during exhalation is quite modest Ujjayi pranayama maintains steady pressure inside the bronchi even during exhalation This counteracts the collapsing of the smaller bronchi allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma

TIPS When practiced correctly Ujjayi breath will both

energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind

11

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

When practiced correctly Ujjayi breath will both energize and relax the body mind and spirit The breath should be steady rhythmic smooth and full The ldquooceanrdquo sound should soothe your mind Throughout your practice keep the steadiness length and smoothness of your breath as much as you can

Use your breath as a guidepost throughout your practice First notice the quality of your Ujjayi breath in a pose that is not overly strenuous As you move deeper into your practice and into more difficult poses your breath might become shallow or strained

Precautions

If you have Low Blood pressure then this pranayama can bring it further down So you must be careful

12

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

You may feel little warm or tingling sensation in the throat due to friction but this is normal

Under No circumstances the proportion of the breathing should be forced

If you feel dizzy then please stop the practice and continue normal breathing

Be careful about not to tighten the throat Do not attempt any breathing exercise for the

first time without the guidance of a qualified and knowledgeable teacher particularly if have a respiratory condition such as asthma or emphysema

SELF REALIZATION

After doing that yoga I realise that yoga breathing exercises like pranayama are an important part of developing mental and physical power of working for a long time It reduces the stress that comes by

13

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14

working for a long time The Ujjayi breathing is to increase the psychic sensitivity it also helps bring down blood pressure amp heart beats Using Ujjayi pranayama allows me to breathe clean air

14