Ujjayi Pranayama

Ujjayi Pranayama, also known as the Breath of Victory, is a widely used pranayama in the yogic
tradition. Ujjayi comes from the Sanskrit prefix ud, which means bondage or binding as well as upward and
expanding. This prefix is combined with the root ji, which means to conquer or acquire by conquest. In other
words, ujjayi pranayama is about obtaining freedom from bondage. Because it is performed with a slight
constriction at the back of the throat, this objective speaks to both the physical and spiritual aspects of
the ujjayi practice. This pranayama is deeply tranquilizing, mildly heating, balancing for all three doshas, and
appropriate for most anyone to practice.

Benefits
Ujjayi Pranayama

Slows the pace of the breath, which is said to improve longevity

Cleanses and refreshes the nadis (subtle channels of the body)
Infuses the mind-body with fresh prana (vital life force)
Promotes mental clarity and focus
Enhances memory
Bolsters the immune system

Improves skin color and complexion

Soothes and rejuvenates the nervous system
Promotes sound sleep
Supports proper fluid balance in the tissues
Fosters a profound sense of calm and relaxation in the mind and body
Cleanses the emotional body by releasing stagnant emotions held in the tissues

Before You Begin

Ujjayi breath requires a slight constriction at the back of the throat. If you have never practiced this technique
before, the following exercise will give you a visceral sense of how to position your throat.

Learning to Constrict the Back of the Throat Slightly

First, inhale as in Full Yogic Breath. At the top of the inhale, part your lips slightly and exhale through the mouth,
making a quiet, whispered Ahhhhhh sound. Notice the position of your throat. The Ahhhhhh sound requires a
partial closure at the back of the throat, narrowing the breaths passageway. Maintain this gentle constriction as
you complete your exhale, close your mouth, and begin to inhale through the nostrils. Even though the mouth is
closed and you are now inhaling, allow the faint whisper of sound to continue as the breath moves through the
narrowed space at the back of the throat. With the mouth closed, it is sometimes helpful to imagine holding the
throat in the shape required to make the sound e. You are not saying anything; you are simply allowing the
breath to pass through this carefully held space. Maintaining the soft constriction in the throat, take several more
full yogic breaths, breathing through the nostrils only. Continue with these full inhalations and exhalations until the
constriction begins to feel comfortable and natural. Relax the face. Relax the tongue. Relax the jaw. Relax the eyes
and the space between the eyes. See if you can relax the throat. Surrender to the sound of the breath and learn to
maintain this partial closure without any strain whatsoever. Now you are ready to begin practicing ujjayi
pranayama.

How to Practice
Ujjayi pranayama can be practiced at any time of day (save while driving or operating heavy machinery). As with
most pranayamas, a focused practice is best done on an empty stomach. Ujjayi breath can be practiced while
sitting, lying, or standing, and is commonly used during the practice of yoga asana. For the purposes of this
introduction, choose a comfortable sitting or supine position (lying on the back).
Begin by closing the eyes, relaxing the entire body, and practicing a few rounds of Full Yogic Breath. This
awakens the prana maya kosha (the energetic body) and activates proper breathing habits. The breath should be
slow, relaxed, and completely natural and fluid as you move through each long, slow inhalation and follow it with
a similarly smooth and gentle exhalation. Breathe into the root of the pelvic floor first filling the belly, then the
ribs, and lastly the upper chest. Feel the collarbones rise slightly at the top of the inhalation. Then exhale, releasing
the breath slowly from the top of the upper chest (neck, clavicles, and heart), then from the ribs, and finally from
the belly. You can continue to practice full yogic breath throughout your ujjayi practice.

When you are ready, allow the back of the throat to contract gently (as we practiced above) and slowly inhale with
a full yogic breath. When ujjayi breath is practiced correctly, there is a gentle and simultaneous contraction that
occurs in the abdomen at the moment the throat is constricted. This should happen on its own, without effort.
Maintaining the soft closure at the back of the throat, continue with a series of full yogic breaths breathing in and
out through the nostrils, allowing the flow of the breath to be completely fluid and easeful. Imagine that you are
breathing directly through a small hole in the throat drawing the breath in through this hole with each inhalation
and releasing the breath out through this hole with each exhalation. Surrender to the flow of the breath. Invite it to
be slow, calm, and rhythmic. Perhaps it can be even slower, even longer. Listen to the sound of the breath, like the
soft whisper of a sleeping baby. Focus on this sound as you continue to practice.
Ujjayi pranayama can be practiced for any length of time. As few as 12 cycles on a regular basis offers immense
benefits, but practicing daily for 10-20 minutes can be truly transformative. Whatever length of time is right for
you, it is important that the breath remains slow, gentle, fluid, and relaxed throughout the practice.
When you are ready to close your practice, complete an exhalation, release the constriction at the back of the throat
and complete one or two more Full Yogic Breaths. Then, allow your breath to return to normal. Take a moment to
notice the effects of the practice. How do you feel? What sensations do you notice in your body? What is your state
of mind now compared to when you sat down to practice? Just quietly observe yourself for a few moments. Then,
gently open your eyes, continuing to focus some of your awareness inward. When you are ready, slowly get up and
offer your full presence to whatever the rest of your day has in store for you.
There are several different variations of ujjayi pranayama, with some of the more advanced techniques
incorporating muscular locks (bandhas) and breath retentions (kumbhakas). The above instructions are meant to
provide a safe and general introduction to the practice of ujjayi. Of course, it is always best to learn a new
technique personally from a qualified teacher.

References
1. Saraswati, Swami Satyananda. Asana Pranayama Mudra Bandha. 2nd ed. Bihar, India: Bihar Yoga Bharati, 1996.
Print. 392-393.
2. Lad, Vasant. The Complete Book of Ayurvedic Home Remedies. New York: Three Rivers Press, 1998. Print. 74-75,
121.