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Ujjayi Pranayama
March 11th, 2008 · No Comments
Ujjayi Pranayama stretches the breath and warms it before entering the lungs. It helps to build heat in the body. The main point in this pranayama is it can be performed in a standing as well as in a lying position.
In this pranayama both inhalation and exhalation are done through the nose. Air is taken into the back of the throat with a constriction of the muscles, which gives a hissing sound - an ocean sound. As the throat passage is narrowed the speed of the air passing through it is increased, resulting in long and thin breath.
Procedure:
Standing Position
1. Stand straight with both your heels together. Keep the hands hanging on both sides loosely. Each toe should be separated to make an angular shape like V. The weight of your body must be evenly on both heels, so that your shoulders are also even. Look straight.
2. Exhale with speed and force. Throw all the air through mouth. The speed during exhalation is the same as when you whistle. When you finish exhaling your stomach should be completely pulled inside or contracted. The air should be squeezed out.
3. Inhale slowly through both the nostrils. While inhaling and exhaling your body should remain at ease.
4. Retain air and stiffen the whole body. Chest should come forward and stomach should be pulled inward. Slowly harden the muscles of the whole body starting from the legs. Retain only as long as you feel comfortable.
5. Exhale and let the body loosen slowly from the top area down to the feet. Do not let the body weight drop all at once.
6. Relax and breath normally for 8 seconds. One round of Ujjayi Pranayama is completed.
Lying Position
For physically weak or disabled persons and those who feel dizziness in the standing position, this position is ideal.
1. First lie straight and relax on the floor. Keep the palms close to the body. Heels should be together. Look towards the ceiling.
2. Exhale, inhale, retain and exhale in the same order. Stiff and relax the body as same as in the standing position.
Benefits:
* For the internal purification, activation and energizing together with external control and conditioning of the body, this pranayama is very helpful.
* The breath increases the oxygen supply to the blood–hemoglobin levels.
* It slows the heart rate and gives calming effect on central nervous system.
* Especially beneficial for people suffering from cardiac disorders and hypertension.
* Also helps to cleanse and nourish the physical body and for maintaining dynamic health.
Precaution:
Begin with 3 rounds and gradually increase to a maximum of 5 rounds in one session. Have a gap of at least 8 hours between two sessions.
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