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The Ujjayi Pranayama forms the basis of breathing for many of the other Pranayamas and should thus be learned well and executed with perfection. The Ujjayi Pranayama, when being done, resembles the sounds of the ocean and is often referred to as ocean breath. This is so because it entails the constricting of the back of the throat while inhaling and exhaling.
Why do the Ujjayi Pranayama?
The Ujjayi offers many benefits to those who practice it. The benefits can be felt as early as after just a few weeks of practice. Some benefits that the Ujjayi bestows include:
• Bringing about quicker and sharper mind focus
• Increasing general alertness
• Maintaining thermostatic conditions inside our body in cold weather as it generates internal body heat
• It increases VO2 max due to increased aeration of the lungs
• The sound of the Ujjayi breath helps calm the nervous system
• It encourages the person to stay in the present moment
• Increasing Basal Metabolic Rate (BMR) and thus thus bringing about the burning of calories faster
• Claims to purify blood and increases blood circulation
• It reduces phlegm, relieves pain in the chest
• It alleviates dullness, reduces nausea and fatigue
• Ujjayi claims to lower hypertension
• It also lowers heart rate
• Ujjayi is very effective in pain mitigation and management
• Lastly, Ujjayi benefits migraineurs and insomniacs
How does one perform the Ujjayi Pranayama?
1. Sit on a mat on an even floor
2. Sit in lotus position, Sukhasana or in any position you are comfortable in as long as your spine is erect/straight
3. Now start breathing in through your nostrils. The inhalation should be slow and deep.
4. Feel the breath/air passing through your throat and air passage. You will be able to feel the breath by slight constriction of your throat while inhaling. The inhalation will sound like a hiss or the sound of the ocean. Keep in mind though that during this inhalation your abdomen will remain steady, only the chest/lungs will expand to fill up air.
5. Similarly, during exhalation chest should go inside and abdomen should remain steady. The exhalation will sound as though you were trying to fog a mirror or glass piece with your mouth closed.
6. With practice, try to increase the duration of each inhalation and exhalation while maintain continuous and tension-free breathing.
Cautions:
The Ujjayi Pranayama should be done on an empty stomach with either a very light snack or a glass of water half hour before the session. Like all Pranayamas, the best time to do the Ujjayi is either morning or evening. In case you feel dizzy, stop executing the Ujjayi Pranayama for a few minutes until you feel normal. You may resume after regaining equilibrium. Doing the Ujjayi incorrectly may cause general irritability and fatigue.
*The best and the safest way to learn Pranayama is under the guidance of a qualified or certified yoga instructor or a competent Ayurved or Yogi. Pranayamas done incorrectly can prove to be very harmful with potentially serious outcomes. I have outlined the basics of how the Ujjayi Pranayama can be done. However, it is advisable that you learn the Ujjayi Pranayama in person and under the physical presence of a certified yoga instructor.
Mamta Singh is a published author of the books Migraines for the Informed Woman (Publisher: Rupa & Co.), the upcoming Mentor Your Mind (Publisher: Sterling Publishers) and An Urban Woman's Integrated Fitness Guide (Publishers: Hay House). She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites. She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Link: http://www.migrainingjenny.wordpress.com. Visit www.mamtasingh.com
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