Ujjayi Breathing - Expanding Conquest of Life-force Energy

One of the most important aspects of a yoga practice is your pranayama practice. By developing a deep awareness of your breath, and by mastering various pranayama techniques, you can experience numerous benefits.

Many people do not realize that they do not breathe fully, so that stale air remains trapped in the lower portion of the lungs. Ideally, the inhale will be long enough to fill the lungs completely, and the exhale empties the lungs. For your yoga practice, it is helpful to know that inhales go with opening up, and exhales go with folding or closing.

The benefits of ujjayi breathing:

• relieves depression and boosts confidence
• normalizes blood pressure
• invigorates the nervous system
• alleviates cardiac disorders
• and alleviates asthma

Pranayama is not simply inhaling and exhaling, but rather a means to link our physiological and spiritual dimensions. 

Ujjayi Breathing in Four Parts in Savasana

For Stage 1, breathe naturally and consciously, expanding the chest fully, and exhale fully, for ten breaths. The inhale and exhale will be the same length.

Stage 2 involves normal inhalation and deep exhalation, for 15 breaths.

Stage 3 involves deep inhalation and normal exhalation for 15 breaths.

Stage 4 consists of deep inhalation and deep exhalation for 15-20 cycles.

How to Use Ujjayi Breathing in your Vinyasa or Ashtanga Asana Practice

Standing in Tadasana (mountain pose) slow down the breath. Be aware of your posture, with a straight back, feet well grounded into the earth and crown of the head lifting to the heavens. Now imagine that there is a string at your belly button that is pulling it towards your spine. This is to engage the uddiyana bandha, or energy lock, at the solar plexus or Manipura chakra. As you deepen your awareness, you will notice that this subtle movement naturally engages the mula bandha. Mula bandha is similar to doing Kegel exericises to strengthen the pelvic floor muscles, at the subtle energy level, and is used to contain the energy of the root chakra. Engaging the bandhas can help alleviate stress and mental restlessness, and bring about inner harmony and balance.

Now as you inhale and exhale, feel the breath enter and leave the throat area. You may make a soft noise, as if you can hear your breath as a deep sea diver.

Whenever you come to a resting asana, such as Adho Mukha Svanasana (downward dog), bring your focus back to your breath.