3) Ujjayi Pranayama

(Victorious Breath / Ocean Breath)

Ujjayi Pranayama is often called the "Victorious Breath" because it helps us to conquer the mind's distractions, or "Ocean Breath" due to the soft, oceanic sound it creates. It's characterized by a gentle constriction at the back of the throat (the glottis) during both inhalation and exhalation. This subtle friction creates a soft,yet rasping sound, regulating the breath and drawing your awareness inward. It's widely used in Vinyasa and Ashtanga yoga asana (exhaling out of the nose not the mouth)to link movements with breath, creating a meditative flow. *lead with the breath.

How to Practice:

  1. Interlace your fingers and place underneath your chin,

  2. as you inhale (create a rasping sound slight constriction in the back of the throat) rase your elbows up on the inhale (keep shoulders away from ears) expand into the rig cage

  3. exhale out th mouth tilting ur head slightly back as your exhaling slowly Bring ur Elbows together (inline With shoulders)

  4. as Elbows touch slowly pull belly to spine and squeeze pelvic floor

  5. as you take the next inhale relax the belly release pelvic floor close your mouth chin down elbows come up as you lower your head down

  6. rinse and repeat

  7. allow a soft pause between inhale and the exhale

Key Focus Points:

  • Throat Constriction: The subtle narrowing of the glottis creates the distinct Ujjayi sound.

  • Audible Sound: Listen for the soft, oceanic whisper, ensuring it's present on both inhale and exhale.

  • Even Length: Try to make your inhales and exhales of equal duration.

  • breath: lead with the breath

  • expansion: in the inhale expand fully into yor ribcage (front back & side)

  • Contraction: pulling belly to spine squeezing pelvic floor as you Elbows come to close.

Benefits:

  • Calms the Mind: The rhythmic sound of Ujjayi breath is deeply soothing to the nervous system, reducing anxiety .

  • Increases Focus and Concentration: The auditory feedback of the breath helps to anchor the mind in the present moment, improving concentration during practice and daily life.

  • Generates Internal Heat: The gentle friction in the throat helps to build subtle internal heat, preparing the body for asana practice and aiding in detoxification.

  • Regulates Breath Flow: The constriction helps to lengthen and control the breath, promoting a more even and sustained respiratory rhythm.

  • Boosts Oxygenation: Deeper, more controlled breathing enhances oxygen delivery to the body and brain.

  • Relieves Tension: The calming effect helps to release physical and mental tension.

  • Regulates and Stimulates: blood flow to the Thyroid. tonifies the Vagus nerve, the internal vibrational and subtle pressure creates a "massage" effect on them both

Effects on Doshas (Ayurvedic Perspective):

  • Vata: Ujjayi is excellent for Vata because its rhythmic and warming qualities counteract Vata's cold, dry, and erratic nature. It brings grounding and stability, soothing the nervous system and reducing anxiety, restlessness, and scattered thoughts.

  • Pitta: The gentle heat generated by Ujjayi can be beneficial for Pitta by supporting healthy agni (digestive fire), but Pitta types should practice with awareness, ensuring the breath remains soft and not forced, which could lead to overheating or irritability. The calming effect on the mind, however, is very beneficial for fiery Pitta emotions.

  • Kapha: The internal heat and invigorating quality of Ujjayi can help to stimulate and liquefy stagnation in Kapha types, counteracting qualities like heaviness and sluggishness. It helps to clear respiratory passages and promotes a more energized state.

Tips for Deeper Practice:

  • Practice in silence to really hear and feel the subtle sound of your breath.

  • Connect the sound to your awareness, letting it be a constant anchor throughout your practice.

Contraindications:

  • Blood pressure and cardiovascular Disorders