Ujjayi Pranayama - Whisper, or Ocean Breath

The prefix 'Uj' means upward, or expanding. It also conveys the sense of preeminence, and power. 'Jayi' means conquest or success, and from another point of view, restraint.

In Ujjayi, the lungs are fully expanded, with the chest thrust out like that of a mighty conqueror. All stages of this pranayama except those with retentions (kumbhaka) may be done at any time. This is the first breath to begin your practice. It is used through-out a yoga practice in order to focus the mind, and to regulate the flow of prana in, and out of the body.

Technique:

Begin by sitting up nice, and straight in a comfortable cross legged position with your eyes closed. The head is in a neutral position between the shoulders. Chin is parallel to the floor. With each inhalation focus on the breath, and on lifting the upper body through expansion of the lungs. As you exhale, don't collapse in the spine, simply release the exhalation slowly, smoothly, and effortlessly, along with any tension in the body.

Initially open the mouth on the exhalation, and slowly exhale out the sound of ha ( haaaaaaaaaaaaaahhhhhhhhhhhhhh.) Then inhale through the nose, and continue to practice this way several more times. Then close the mouth on the exhalation, and try to create that same whisper breath in the back of the throat. It's as though you were by passing the nose, and breathing in and out of the throat. The vocal chords constrict slightly. The breath vibrates as it passes across the constricted vocal chords, creating this whisper, or ocean breath.

All types of pranayama take time to cultivate. Do not be in a hurry. Try to unburden yourself from any feelings of expectation or anticipation. Don't allow your breathing to become compromised. Don't create any tension in the body. Listen to the sound of your breath moving in and out of your body.

Precautions:
With ujjayi pranayama as with all pranayamas, should you begin to feel dizzy or light-headed stop for a few minutes, resuming normal nose breathing, then try again.

Some of the Effects:
This pranayama aerates the lungs, and soothes and tones the nervous system, calming the mind. By focusing on the sound of the breath entering, and leaving the body we begin to tap into the rhythm of life, allowing us to be in the present moment. Focused concentration, and mindfulness are cultivated allowing us to move deeper into our yoga, and meditation practice. It enables us to regulate the flow of prana in, and out of the body, and to increase it.

Nose breathing warms the body, and along with the bandhas, generates internal body heat that leads to purification, increased circulation, and metabolism. glands. As a result of the deep respiratory action, the blood carries the supply of life-giving energy to the minutest parts of the tissues. It reduces phlegm, relieves pain in the chest, and the voice becomes melodious.

It is also good for persons suffering from dullness, nausea, and physical fatigue. It keeps the body warm, and creates exhilaration, and confidence. It leads to better concentration. Faulty practice causes irritation, throbbing, short temper, and exhaustion.