Ujjayi Pranayama
Pose: Ujjayi Pranayama
Ujjayi is a method of breathwork where the lungs are completely expanded, filling the entire cavity of the chest. Each exhalation, then, lets the lungs deflate in a uniform manner; to completely empty the lungs.
Benefits: Ujjayi quiets the mind and slows and smoothes the flow of breath for better body awareness. It also tones the lungs and encourages a free and healthy flow of prana, while helping to regulate blood pressure and bringing oxygen to all parts of the lungs.
Precautions: Ujjayi pranayama should be stopped if faintness, agitation, or shortness of breath is felt.
Technique: Iyengar yoga calls for Ujjayi pranayama to be practiced lying down first, for beginners.
Lie down on the floor on your back, with the base of the sacrum just near one or two blankets folded lengthwise and the torso over the folded blankets. Use another folded blanket, folded three times width-wise, and place underneath the head, creating a slight lift.
Begin by lying still for a few minutes. Close the eyes. Release the tongue, the jaw, the temples. Breathe normally through the nose. Begin to observe the breath.
As you inhale, feel the lungs expand evenly on both the right and left sides. Feel the sides of the rib cage open up sideways. Feel the chest open both upwards and outwards.
Quietly exhale and feel the breath exit the body in a uniform manner. Observe that the breath leaves both right and left lungs equally. Let all breath completely empty from the lungs. Continue for 10 minutes.