Showing posts with label UJJAYI. Show all posts
Showing posts with label UJJAYI. Show all posts

Pranayama - Ujjayi - Energizing Breath - Intermediate Version



TIME: 10 MINUTES 

BENEFITS: ENERGY, MENTAL CLEARNESS, BETTER FOCUS, BETTER CIRCULARITY 


By including kumbhaka, or breath holding, following your inhalation, this form of Ujjayi provides a brahman, or revitalizing impact. 

  • This is a wonderful method to do first thing in the morning or whenever you need a little more energy. 


1. Set a 10-minute timer for yourself. 

2. Close your eyes and relax your body in a comfortable sitting position with your spine upright. 

3. Use Gyan Mudra if you want to amp up the energetic impact. 

4. Bring your attention to the back of your throat and the feeling of your breath. 

5. As you inhale and exhale, gently constrict the glottis (back of the throat) to produce a quiet hissing or ocean-like sound. It sounds like a faint snoring most of the time. 

6. With the music, take long, slow, deep breaths in and out. Inhale for a count of six and expel for a count of six for five rounds, keeping the breath audible. 

7. A count of breath is about one second, or the time it takes to recite " m." For a count of six, inhale loudly. While doing Jalandhara Bandha, keep your breath in by tightening your chin into your throat for three counts. 

8. Exhale for a count of six, then quickly go onto the next inhale without holding your breath out. 

9. Repeat steps 6–8 for a total of 5 minutes. 

10. Let go of the method and pay attention to how it affects your body and mind. Allow your eyes to open slowly. 

11. Keep a journal of your experience, recording any strange feelings, progress, or obstacles. 


TIPS: If you're having trouble engaging Jalandhara Bandha, practice it beforehand to develop muscle memory. If holding your breath makes you feel uneasy, avoid today's exercise.


You may also want to read more about Pranayama and Holistic Healing here.



Pranayama Ujjayi - Calming Breath - Intermediate Version



TIME: 10 MINUTES 

BENEFITS: Calming, better focus, and better circulation 


After expiration, kumbhaka, or holding of the breath, is added to this intermediate form of Calming Ujjayi Pranayama. 

  • This technique produces the langhana, or relaxing energy impact, making it your go-to technique on hectic days, in the evenings, or when you can't sleep. 


1. Set a 10-minute timer for yourself. 

2. Close your eyes and relax your body in a comfortable sitting position with your spine upright. 

3. Use Chin Mudra if you want to increase the grounding effect. 

4. Bring your attention to the back of your throat and the feeling of your breath. 

5.As you inhale and exhale, gently constrict the glottis (back of the throat) to produce a quiet hissing or ocean-like sound. It sounds like a faint snoring most of the time. With the music, take long, slow, deep breaths in and out. 

6.Inhale for a count of six and expel for a count of six for five rounds, keeping the breath audible. One second equals one count of breath, or the time it takes to recite " m." 

7. Take a deep breath and count to six. Exhale for a count of six without keeping your air in. 

8. Pull up Mula Bandha by squeezing the base of the body upward for three counts while holding your breath out. 

9. Simplified: Inhale six times, exhale six times, and hold out for six seconds 

10. Repeat steps 5–8 for a total of 5 minutes. 

11. Let go of the method and pay attention to how it affects your body and mind. Allow your eyes to open slowly. 

12. Keep a journal of your experience, recording any strange feelings, progress, or obstacles. 


TIP: Throughout the exercise, keep your breath audible. When we're counting our breaths, it's easy to lose track of other aspects of the exercise. Maintain your focus.


You may also want to read more about Pranayama and Holistic Healing here.



Pranayama - Ujjayi - Balancing Breath - Intermediate Version



TIME: 10 MINUTES 

BENEFITS: Improved Balance, Mental Clarity, Focus, and Circulation 


Kumbhaka, or breath retention, is added to this balanced version of Ujjayi. 

  • You'll next insert brief gaps between breaths as directed here once you've established an even breathing pattern. 
  • You begin to establish the circumstances for the mind to become quiet when you deliberately stop the breath. 


1. Set a 10-minute timer for yourself. 

2. Close your eyes and relax your body in a comfortable sitting position with your spine upright. 

3. Pay attention to the feeling of breath at the back of your throat. 

4. As you inhale and exhale, gently constrict the glottis, or back of the throat, to produce a quiet hissing or ocean-like sound. It sounds like a faint snoring most of the time. With the music, take long, slow, deep breaths in and out. 

5. Inhale for a count of six and expel for a count of six for five rounds, keeping the breath audible. 

6. A count of breath takes around a second, or about the time it takes to recite " m." For a count of six, inhale loudly. 

7. While doing Jalandhara Bandha, keep your breath in by tightening your chin into your throat for three counts. 

8. For a count of six, exhale loudly. 

9. Pull up Mula Bandha by squeezing the base of the body upward for three counts while holding your breath out. 

10. Repeat steps 6–9 for a total of 5 minutes. 

11. Let go of the method and pay attention to how it affects your body and mind. Allow your eyes to open slowly. 

12. Keep a journal of your experience, recording any strange feelings, progress, or obstacles. 


TIPS: Holding your breath is not a race, and you should not try to hold it for as long as possible with this method. Stick to the set beat, even if it seems slight. If holding your breath in or out causes anxiety or discomfort, skip the holds today.


You may also want to read more about Pranayama and Holistic Healing here.

UJJAYI



Place yourself in your normal Asana. Keep your mouth shut. Slowly inhale from both nostrils in a steady, even motion.

Hold your breath for as long as you can safely do so, and gently exhale from your left nostril while covering your right nostril with your right thumb. When you inhale, expand your chest.

Due to the partial closure of the glottis during inhalation, a strange sound is made. During inhalation, the sound should be soft and consistent in tone. It should also be constant.

Both when walking or standing, this Kumbhaka may be practiced. Instead of exhaling from the left nostril, gently breathe out of both nostrils.

The heat in the brain is removed as a result of this. The practitioner transforms into a stunning woman. The amount of gastric fire has been raised. It clears the mouth of phlegm. Asthma, consumption, and a variety of other respiratory illnesses will all be cured. Both conditions caused by a lack of oxygen inhalation, as well as heart diseases, are healed. 

Ujjayi Pranayama is responsible for the completion of all tasks. Diseases of the phlegm, nerves, enlargement of the spleen, dyspepsia, dysentery, consumption, cough, or fever seldom affect the physician. Ujjayi is a technique for destroying decay and death.


You may also want to read more about Pranayama and Holistic Healing here.