How to do Ujjayi Pranayama, With Steps and Benefits

Ujjayi Pranayama meaning

“Ujjayi” is a pranayama technique that aims to increase, purify and distribute energy throughout the throat. Ujjayi pranayama is derived from the Sanskrit word which means “warriour

The term “Ujjayi” refers to the sound of air friction that is obtained by contracting the glottis while practicing inspiration and expiration. During this process, the resistance and the reduction of the air passage give rise to the characteristic sound of “Ujjayi”. This practice is used in almost all yoga postures and breathing techniques, but it can also be performed independently.


Ujjayi Pranayama Video

How to do breathing in Ujjayi Pranayama

This breathing technique is characterized by emanating a little hoarse noise, which is caused by the glottis. Another very special characteristic of this breathing technique is that inspiration and expiration are carried out through the nose, while the mouth is closed. Additionally, exercise requires that both inhalation and exhalation must have the same prolongation, the same calm, and the same strength. This breathing technique requires concentration, but it is not complicated to achieve.

The constant practice of this technique becomes innate and very natural, which makes us aware of our breathingThis breathing technique, which also belongs to pranayama, is particularly energizing; This energy is converted into heat and during practice, abundant sweating is emitted, through which toxins are eliminated to purify the body

Steps and Benefits of Ujjayi Pranayama

The first step in mastering Ujjayi breathing is to practice full diaphragmatic breathing. That is, we breathe deeply, to the point that the diaphragm pushes the stomach to inflate it during inspiration. Similarly, the abdomen contracts to exert pressure on the diaphragm and expel all the air from the lungs during exhalation. 

The second step and the secret of achieving perfection through the technique of Ujjayi breathing consist of the slight contraction of the glottis to restrict the flow of air into the larynx. Ujjayi allows you to breathe slowly and deeply, even reaching a breath of one minute, without the feeling of not having air. This achieves some internal states of meditation, increasingly higher.

Follow these steps with me:-

  • Sit in the cross leg position, with your hands on your knees, your back straight and your eyes closed.
  • Breathe slowly, take a deep breath through your nose and exhale slowly through your mouth, releasing all tension.
  • Next, start closing your mouth during exhalation while maintaining the same rhythm of breathing. Similarly, release all the tension in your body.
  • Now place your tongue on the back of your mouth; This will help you block your glottis in the throat.
  • Once you manage to block your glottis, you can hear a small noise during exhalation, like snoring. Keep in mind that the sound has to come from your throat and not from your nose.
  • Try to maintain the position of the throat, tongue, and glottis during inspiration. The same noise must occur during inspiration and expiration.
  • Often, expiration is longer than inspiration, that is normal at first.
  • Now contract your pelvic base and stomach to create more energy. Breathing should be performed from the solar plexus.
  • Your breathing should not be through the stomach since it must remain contracted. Nor should you hold your breath.
  • Rest in this position and hold the Ujjayi breath for 5 cycles of inspiration and expiration.
  • At this endpoint, you should be able to feel your body temperature rising slowly.
  • Perform 10 cycles of breaths at least.
  • Relax your neck and breathe naturally for 1 minute.
  • Repeat 4 to 5 complete cycles.
  • Then you can stop to breathe naturally for 2 minutes.
  • Ujjayi should be practiced daily for five to ten minutes.

What’s Next

Final Words

I hope you guys understand very well how to do Ujjayi Pranayama. If you have any doubts then let me know in the comment section. Stay healthy stay fit


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