The popular “Ujjayi” technique (translated as “Winner’s” breath from Sanskrit) is a safe and extremely beneficial Pranayama technique that comprehensively affects the body. The Ujjayi breathing technique is quite simple to use, allowing most people to use it.
Features of this pranayama
Due to the fact that this breathing technique is quite long, it can be said that it has a beneficial effect on the central nervous system. As a result, the technique calms, relieving stress. The shortening of inhalation and exhalation affects the slowing of the pulse during physical training or the performance of yoga poses , and therefore allows you to develop the overall endurance of the whole body. Highlighting the Ujjayi pranayama as a basic technique, it can be noted that it will allow you to achieve the mastery of asanas to the maximum.
Benefits
The technique has gained popularity due to its simplicity and convenience. Moreover, it is very effective. The effect is achieved due to the possibility of full concentration, which ultimately prevents excessive activity of the mind and abstraction from mental energy. Only one thing is important - breathing. If we consider the advantages of the breathing technique, then they should be grouped.
The effect in the physiological plane allows:
- increase low blood pressure;
- ventilate the lungs, providing them with a kind of training load;
- eliminate insomnia;
- overcome snoring;
- calm the nervous system;
- overcome menstrual pain. Usefulness in the spiritual plane:
- increased perception;
- positive emotions;
- mental cleansing;
- harmonization.
Technique
The basis of Ujjayi is the practice of chanting or imitating a whispering conversation. How is this technique implemented? In the process of breathing, it turns out that the vocal cords are maximally relaxed, therefore air passes through them without problems. At the moment of inhalation, the vocal cord gap narrows, but not completely, as, say, at the moment of singing, but rather like when you whisper. Ujjayi breathing is carried out calmly, comparing it with pranayamas such as Bhastrika or Kapalabhati . Compared to the above-described pranayamas, breathing differs in the goals of their implementation. The first pranayama options are aimed at ventilating the lungs, getting rid of excess carbon dioxide and gaining oxygen. When Ujjayi is practically aimless and its task is to achieve pratyahara - separation of feelings and reduction of external irritants.
- taking a stable position, including Padmasana or Siddhasana;
- tension of the muscle at the base of the throat, similar to a swallowing movement;
- breath;
- immediately after inhalation - holding the breath, purely symbolic for a few seconds;
- slow inhalation followed by immediate relaxation of the neck muscles.
Another technique
There is another variant of the implementation of the Ujjayi technique. Of course, one cannot fail to note its increased complexity due to the fact that more attention is paid to kumbhaka - holding the air. The best option for its practice will be for experienced yogis, when some of the actions happen automatically, without loss of time and quality. The time of kumbhaka is directly dependent on the state of the human body, as well as the personal physical shape and preparedness of the practitioner. Pursuing the goal of achieving records is clearly not the best option. First, you should learn to automatically hold your breath for the maximum possible time. No discomfort is felt during the correct kumbhaka.
