Ujjayi Pranayama (the psychic breath)
Technique I
Sit in any comfortable meditation asana
Close the eyes and relax the whole body. Take the awareness to the breath in the nostrils and allow the breathing to become calm and rhythmic.
After some time, transfer the awareness to the throat. Feel or imagine that the breath is being drawn in and out through the throat and not through the nostrils, as if it is taking place through a small hole in the throat.
As the breathing becomes slower and deeper, gently contract the glottis so that a soft snoring sound, like the breathing of a sleeping baby, is produced in the throat. If practised correctly, there will be a spontaneous contraction of the abdomen, without any effort being made. Both inhalation and exhalation should be long, deep and controlled.
Practise yogic breathing while concentrating on the sound produced by the breath in the throat. The sound of the breath should be audible to the practitioner alone.
Extension: When this breathing has been mastered, fold the tongue back into khechari mudra (refer to the section on Mudra).
If the tongue becomes tired, release it, while continuing the ujjayi breathing. When the tongue is rested, again fold it back.
Duration: Begin with 10 breaths and slowly increase to 5 minutes for general benefits. As an adjunct to meditation or mantra repetition, practise for 10 to 20 minutes.
Contra-indications: People who are too introverted by nature should not perform this practice.
Benefits: Ujjayi is classified as a tranquillizing pranayama and it also has a heating effect on the body. This practice soothes the nervous system and calms the mind. It has a profoundly relaxing effect at the psychic level. It helps to relieve insomnia and may be practised in shavasana just before sleep. It slows down the heart rate and is useful for people suffering from high blood pressure.
Practice note: Ujjayi may be performed in any position, standing, sitting or lying. Those suffering from slipped disc or
vertebral spondylitis may practise ujjayi in vajrasana or makarasana. Relax the face as much as possible. Do not contract the throat too strongly. The contraction should be slight and applied continuously throughout the practice.
Technique 2: with Antar Kumbhaka (inner retention)
The inhalation and exhalation should be smooth and controlled. Inhale slowly and deeply through the nose.
Retain the breath inside with awareness at ajna or bindu. The exhalation should be as long as is comfortable. Do not strain when performing kumbhaka; one or two seconds is sufficient at first. The duration may be increased gradually as the technique is mastered.
Contra-indications: Those suffering from heart disease should not combine bandhas or breath retention with ujjayi.
Practice note: Inner retention should be gradually increased as it helps in increasing introversion and concentration. Advanced practice: (addition of bandhas)
Before applying the bandhas in this practice, they should be perfected as individual practices. For details of these practices refer to the section on Bandha. Once antar kumbhaka has been mastered, bandhas may be incorporated.
Jalandhara bandha: Inhale for a long, smooth breath.
Practise jalandhara bandha with internal retention for a comfortable duration.
Release jalandhara and exhale. This is one round.
Jalandhara and moola bandhas: Inhale. Practise jalandhara and then moola bandha, holding the breath inside for a comfortable duration. Release moola bandha and then jalandhara and exhale. This is one round.
Once the bandha can be held without strain, gradually build up the number of rounds.
Note: The Sanskrit word ujjayi means ‘victorious. It is derived from the root ji, which means to conquer or to acquire by conquest, and the prefix ud, which means bondage. Ujjayi is therefore the pranayama which gives freedom from bondage. It is also known as the psychic breath, as it leads to subtle states of mind and is used together with khechari mudra, the tongue lock, in tantric meditation techniques such as mantra japa, ajapa japa, kriya yoga and prana vidya.
