PRANAYAM NO. 7 - “UJJAYI”
Ujjayi: Master Your Breath, Transform Within
THE METHOD OF DOING “UJJAYI”
- Sit in a cross-legged position with your hands in Gyanmudra and the back of your hands resting on your knees. Gyanmudra means closing and making a circle with your thumb and the forefinger as shown in the figure and the video. Click here to see the picture of Gyanmudra.
- Breathe out all the air from the lungs pushing your stomach as much in as possible.
- Then breathe in through both the nostrils.
- Contract your throat and breathe in deeply through both the nostrils making a nasal buzzing sound.
- In the beginning do not retain the air you have breathed in.
- After you have practiced for atleast 3 months, you can apply Jalandharbandh and Moolbandh after breathing in the air and retaining it.
- Jalandharbandh can be applied by contracting the neck and the throat (glottis) and bringing the head low. Press the chin firmly against the chest.
- Moolbandh can be applied by contracting the anul sphincer muscle upwards towards the spine. You will be able to feel the air being drawn up.
For more details watch the video clip carefully.
IMPORTANT NOTES ON “UJJAYI”
Repeat this Pranayam for 5 times.
You will be able to retain the air in, in the beginning for 5 to 10 seconds, but later on you will be able to do it between 20 to 60 seconds.
Once you have practiced this Pranayam for more than 3 months then you can perform for upto 11 times in one day and in one sitting.
BENEFITS OF “UJJAYI”
It reduces the heat in the head.
It cures asthma.
It helps in curing tuberculosis as well as most of the diseases of the lungs.
It reduces gas and acidity and improves the digestive system.
It also improves the respiratory as well as the nervous system.