Ujjayi

Definition: The Sanskrit word “ujjayi” means victorious. The root “ji” means to “conquer” or “to acquire by conquest” and the prefix “ud” means bondage. Ujjayi therefore is the technique which inspires one to overcome suffering. It also is commonly referred to as the psychic breath. The root of all suffering according to ancient wisdom, is the fear of death. So ujjayi is the pranayama that can be used to create a psychic condition in which one achieves freedom from fear. The sound is sibilant (derived from the Latin root sibilare meaning hiss).

Benefits:

• Restricts the passageway of the throat thereby forcing the diaphragm to work harder to draw a breath, strengthening the muscles of respiration
• Generates a subtle vibration of the thyroid/parathyroid glands thereby stimulating the release of hormones and chemical transmitters and creating homeostasis in the various functions of the body
• Heats and moisturizes the breath increasing the quality of the inhale before entering the lungs
• Establishes a point of concentration (eka-grata) thereby aiding in the development of concentration; having a point of concentration brings one into the present moment of time
• Slows the heart rate and benefits those with high blood pressure (practiced without breath retention)
• Calms, balances, and soothes the nervous system and the energetic layer (prana-maya-kosha) of one’s being
• Relieves insomnia and promotes sound sleep
• Reduces phlegm and aids the digestive process
• Reminds one to be aware in the practice of asana, bandha, or mudra

Preparation:

• Avoid straining, tensing the throat or jaw, or pursing the lips.
• Keep the tongue on the roof of the mouth behind and above the top teeth.

When should I practice ujjayi?

• Classical texts state that ujjayi may be practiced laying down, sitting in a comfortable upright position, or standing up.
• According to Pattabhi’s Astanga Yoga system, ujjayi is used throughout the entire asana practice.
• Ujjayi can also be used as its own pranayama practice in a seated position for 5-10 minutes for beginners, longer for advanced students.

Teaching Techniques

Technique A:

• Ask students to exhale out of the mouth making a loud whispering “ahh” sound; demonstrate immediately after the instruction asking your students to join in.
• Ask students to exhale out of the mouth again and _ way through the exhale, close the mouth and make a whispering “H” sound.
• Again, ask the students to exhale, but instructing to keep the mouth closed and continue to make the whispering “H” sound.

Technique B:

• Place the hands over the ears and listen to the sound, asking the students to notice the similarity to a seashell or a scuba breath.

Technique C:

• Ask students to slightly constrict the epiglottis (the flap which closes over the air passageway when swallowing) and breath slowly and gently over the vocal cords making a “hissing” sound.

Going Deeper:

• Imagine the breath is moving directly in and out of the throat chakra as if breathing through a tracheostomy
• Soften the sound so it becomes almost imperceptible thereby conserving energy; new students should be asked to do the opposite and make the sound loud in order to learn and remember to practice the technique throughout class, but only temporarily

Caution: always practice under the supervision of a qualified teacher