Ujjāyī
[oo-JAH-yee]Ujjayi
What is ujjayi?
Ujjayi (Sanskrit: ujjāyī, उज्जायी) means "victorious" or "one who conquers" and is one of the most fundamental pranayama techniques. In ujjayi breathing, the throat is gently constricted (by partially closing the glottis — the vocal folds), creating a characteristic soft, rustling sound similar to the sound of the ocean or distant surf. This sound acts as an internal metronome, helping control the rhythm and duration of the breath. B.K.S. Iyengar describes ujjayi in detail in "Light on Prānāyāma" and recommends it as the first pranayama technique a student should master. The sound of ujjayi provides feedback — when it is even and smooth, the breathing is correct. If the sound becomes sharp or interrupted, it means the breathing has become strained and needs to be slowed. Ujjayi can be practiced both on its own and in combination with asana practice.
How to Practice Ujjayi
Sit in a comfortable pose (Virasana or Padmasana) with an upright spine. Close your eyes and observe your natural breathing for a few cycles. Then gently constrict the back of the throat, as if you wanted to fog a mirror with your breath, but with the mouth closed. Inhale slowly and evenly through the nose — you will hear a soft "haaa" sound. Exhale in the same manner, maintaining the throat constriction. The sound should be the same during inhalation and exhalation. Start with 5-10 minutes and gradually increase the duration.
Frequently Asked Questions
Should I do ujjayi during asanas?
In Ashtanga yoga, ujjayi is required throughout the entire practice. In the Iyengar tradition, however, the emphasis is on natural, unstrained breathing during asanas, with ujjayi practiced separately as formal pranayama.
What are the benefits of ujjayi?
Ujjayi slows the breath, calms the nervous system, improves concentration, and helps generate internal heat. The sound also serves as feedback for the quality of breathing.
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