WHAT IS THE SCIENCE BEHIND UJJAYI – THE BREATH OF VICTORY ?
THE SCIENCE BEHIND UJJAYI;-
15 FACTS;- 1-Ujjayi is a sanskrit word comprising of the syllable ‘Ud‘, meaning upward movement. It can also mean puffing or expanding. It suggests a sense of power and importance. 2-‘Jaya’ means take-over, conquest, victory, success; and can also mean restraint or curbing from the opposite point of view. It is called the victor’s breath because the expansion perks up one’s confidence in the same way as that of a victorious warrior. 3-“Brreeeaathhhe in Ujjayi…”, would be a very common instruction one would hear teachers shout out in any Ashtanga Yoga class. And for a reason. Ujjayi breathing deepens our connection with ourselves, restricts our thought processes, generates heat, helps us being with and feeling the posture, does not tire us and calms the mind. 4-Ujjayi breathing is a breathing technique employed in a variety of Taoist and Yoga practices. In relation to Yoga, it is sometimes called "the ocean breath". Unlike some other forms of pranayama, the ujjayi breath is typically done in association with asana practice. 5-Inhalation and exhalation are both done through the nose. The "ocean sound" is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, the passage of air through which creates a "rushing" sound. 6-The length and speed of the breath is controlled by the diaphragm, the strengthening of which is, in part, the purpose of ujjayi. The inhalations and exhalations are equal in duration, and are controlled in a manner that causes no distress to the practitioner. 7-Moreover, as we focus on the sound of our breath (nadanusandhana), it becomes easier to concentrate and turn our practice into a moving meditation. The whispering sound becomes an auditory cue which anchors our attention and thus makes breath the heart of our practice. 8-Ujjayi therefore, is an effective tool of pratyahara (sense withdrawal). Asanas and vinyasas practiced with Ujjayi breath leave you feeling high and calm at the same time.Ujjayi is also referred to as the psychic breath as the mechanism of breathing has subtle effects on the brain processes. 9-Due to the partial constriction of the throat, the lobes of the lungs are required to be expanded to the maximum extent for completing the puraka (inhalation), and the chest and abdomen are required to be contracted to the maximum extent for completing the rechaka (exhalation). Hence the unused capacity of the lungs is brought to use resulting in higher oxygen transfer. 10-The extended movement of the lungs increases the movement of blood, fluid and nervous energy through the body in a way they would not normally be, unless we were running. When we exercise or run, the muscles contract but the same effect is achieved in Ujjayi keeping the muscles of the body in a relaxed state. This is very beneficial. 11-The smaller opening due to constriction lets less air through, which makes the breath last longer. Breathing slowly induces calm, due to its connection with the parasympathetic nervous system. 12-The contraction of the throat caused by Ujjayi exerts a gentle pressure on the carotid sinuses in the head which regulate blood pressure in the arteries leading to reduced tension and slower thought process. 13-Remember the connection between breath and movement: every movement comes out of breath. Rather than moving with and following the breath, the breath should initiate the movement. Practicing this way, we will be moved by the breath like the autumn wind picking up leaves.” 14-Ujjayi pranayama (victory breath) adds a slight constriction in the throat to a basic diaphragmatic breathing pattern, and thus engages and directs the flow of udana, the upward flowing pranic force. 15-Ujjayi, sometimes referred to as "cobra breathing", is also a helpful way for the yogi or yogini to keep the vital life force, prana, circulating throughout the body rather than escaping from it. Ujjayi is said to be similar to the breathing of a new-born baby before the prana begins to flow out into the world's attractions TIPS & TRICKS;- 06 FACTS;- 1-Imagine your breath like an ocean wave, feel it smoothly roll in, roll out, and the audible vibration that you make via constricting(make narrower) your throat is the sound of the ocean. 2-Another way to help imagine and refine this style of breath is to imagine that you’re breathing in and out through a narrow straw. 3-Ujjayi breath will become slower and more drawn out; soothe your mind by focusing your attention on its sound. Let your attention draw deeper than the surface of the throat: exhale as you move your awareness from your eyebrow center to the navel center; inhale and draw your awareness from the navel center to the eyebrow center. 4-Your conscious awareness of this flow in the sushumna nadi will help activate udana and collect the dormant and scattered pranic force throughout the body and mind. 5-Practice to your comfortable capacity, then relax the throat, rest your attention at the eyebrow center, and sit quietly enjoying the subtle flow of the breath. You may bring a mantra to your awareness and allow it to resonate in this space, or feel the light and energy from the eyebrow center expanding to fill the whole mind and body. 6-Along with the even tone of breath, the length of the breath is the same on the inhale as it is on the exhale. You complete a full in-breath within the same time as you complete your out-breath.Inhale for 4 times 'AUM', exhale for 4. HOW TO PERFORM UJJAYI BREATH? FIRST TECHNIQUE FOR BEGINNER;- 07 FACTS;- As a beginner, follow these steps: 1-Sit in a comfortable seat, where your sit bones are grounded and bearing even weight on both sides. Knees no higher than hips. Stacking (shuffle or arrange )head over neck, neck over shoulders, 4 corners of ribs stacking 4 corners of hips. Perceive equal length in both sides of your body, spine feels lifted and tall. Chin is parallel to earth. 2-Rest one hand on your lap/ thigh, Palm facing up or down and the other hand at the same height and in front of your mouth, Palm facing towards you. 3.Seal your lips and start to Inhale through your nose,During the inhalation,imagine a hole in the throat that one is breathing through. 4-With your mouth open exhale into your palm, imagining you are steaming up a mirror/ glass and feeling the warm breath on your palm.Try to create a slight contraction at the back of your throat and listen for a long "HA" sound. On your next inhale keep the hand where it is, breathe in making that same sound. 5-Next inhale with mouth open and exhale with mouth closed, keeping sensation in your throat and the sound of breath the same.Notice if you find the inhale or exhale more difficult. When you feel comfortable here move on to closing your mouth on the inhale but opening mouth on the exhale. See if you can maintain the sound even with the lips are sealed. 6-. Try this several several times, in through your nose and out through your mouth, before you try closing your mouth and exhaling through the nose with the same effect. Begin to direct the breath slowly across the back of your throat for both your inhale and exhale. Ideally, this will create a soft and audible hissing sound as you breathe. 7-Remember to be patient. Cultivating this type of awareness and control over the breath may take time. Though it’s hard enough to practice while sitting still, the next step is incorporating Ujjayi into your asana flow. 5-One of the most important notes is to remember to relax.. The most common fault is to try to force your breath, remember that Ujjayi breath has a relaxing and smooth quality to it. SECOND TECHNIQUE;- 03 FACTS;- 1-The inhalation and exhalation ought to be gentle and controlled. Inhale slowly and deeply through the nostril and retain the breath within with full awareness as long as simply double. This is often called Antar kumbhaka (inner retention). 2-After it, exhale slowly and deeply as long as well with full awareness. When full exhalation, retain the breath outside for an awfully comfy amount of your time. This is often Bahya kumbhaka (outer retention). Before, obtaining any strain, begin inhalation once more. 3-Remember, don’t take any strain once acting kumbhaka (retention), one or 2 seconds is decent initially. Step by step increasing the length because the technique is perfect. This is one spherical of Ujjayi pranayama with retention observe its twelve rounds initially and step by step increase it to ten minutes. THIRD TECHNIQUE;- There is one another technique for Ujjayi Pranayama. In the third technique apply Bandha’s with breath holding. First of all attempt Ujjayi pranayama in a simple way then try with kumbhaka and at last if you are master in doing Ujjayi with Kumbhaka then go for Bandha’s in Ujjayi pranayama. HOW TO GET RIGHT UJJAYI SOUND?- 03 FACTS;- If you’re having trouble getting the right sound for your breath, try this: 1-With your mouth open, try exhaling the sound “HAAAAH”—it’s similar to the sound you make when you’re trying to fog up a mirror. Get comfortable with this sound to get the hang of the practice. 2-1-Close your mouth and attempt a similar sound, feeling the outflow of air through your nasal passages. Once you have mastered this on the outflow, use the same method for the in-flow breath, gently constricting the back of your throat as you inhale. 3-If you’re doing this correctly, you should sound like waves in the ocean—the inhales can be compared to the sound the ocean makes as the water is gathering up to form the wave, the exhales can be compared to the sound of the waves crashing to the shore. WHEN TO USE UJJAYI BREATH?- 04 FACTS;- 1- Since the Ujjayi breath is especially good for settling agitation and stress, and balancing the mind, try shifting into Ujjayi breath whenever you find yourself becoming aggravated or stressed. You should notice a soothing effect promptly. 2-Try focusing on Ujjayi breathing while practicing yoga to help you stay focused and centered as you flow from one posture to the next. 3-When exercising.. Ujjayi is also useful such as aerobic exercise , running or cycling. In fact, some Olympic-level athletes have introduced Ujjayi into their training routines to improve their respiratory efficiency. Experiment with this breath technique when you’re working out and see if it reduces wear and tear on your body. 4-When you’re nervous: The slow and rhythmic nature of the Ujjayi breath is incredibly helpful to calm nerves. CAUTIONS;- 03 FACTS;- 1-When practicing Ujjayi Pranayama, be careful not to tighten your throat. 2- Do not attempt any breathing exercise for the first time , particularly if you have a respiratory condition, such as asthma or emphysema. 3-Stop the exercise if you become faint or dizzy. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga. .....SHIVOHAM...