Duration – 3 to 4 Minutes
The prefix ‘Ud’ means upward or expanding, and ‘Jaya’ conquest. In Ujjayi Pranayama lungs are fully expanded with the chest thrust out like a mighty conqueror. There are many combination and complexities in this Pranayama, but a simple one is given below.
1. Sit in any Comfortable Asana ( Padmasana, ArdhaPadmasana and Vajrasana etc. )
2. Lower the head towards trunk for a while and lift inner (thoracic) frame of the chest towards the descending chin, rest the chin into the notch just above breastbone.
3. Exhale fully and than inhale deeply through nostrils with squeezing throat muscles & its breathing passage along with making a ‘Hissing’ sound.
4. Listen to the sound coming out of the throat attentively and maintain a rhythm throughout.
5. Exhale normally through both nostrils. Repeat the practice 3 times and relax.
Benefits of Ujjayi Pranayama - Those who have problems related to throat, like cough, shore throat, snoring, thyroid and shallow voice, are benefited by Ujjayi Pranayama. It reduces secretion of phlegm, (a thick viscous liquid secreted from respiratory system). It also reduces chest pain and the voice becomes melodious.
