In Ujjayi Pranayama, the process
of Inhalation (breath in) and exhalation (breathe out) are both done
through the nostrils. During the process of Inhalation (breath in or Poorak)
the “ocean-like sound” is formed by moving the glottis as air passes in
and out. The sound is produced because of the friction of air within the
throat; a typical sound like the ocean is made.
As the throat passage is narrowed thus,
too, is that the airway, the passage of air through that creates a “rushing”
sound. The length and speed of the breath are controlled by the diaphragm, the
strengthening of that is, in part, and the aim of Ujjayi Pranayama. Ujjayi
Pranayama helps to equalize and calming the breath that will increase the
action of oxygenation and build internal body heat.
Precautions: Those people who are suffering from heart diseases & high
blood pressure should not tighten your throat during Ujjayi pranayama. Don’t do
Ujjayi pranayama with strain. Do it systematically one by one on an empty
stomach according to your ability hold the breath.
Method: How to Perform Ujjayi Pranayama
Step 1: Sit in any meditative pose like Padmasana (Lotus pose) with eye closed and try to keep your spine erect.
Step 2: Take a long, deep breath slowly from both the nostril (inhale or
breath in) and retain the breath within with full awareness as long as simply
doable. This is often called Antar kumbhaka (inner retention).
Step 3: Now exhale slowly and deeply as long as well with full awareness. Try
to produce the sound ‘HHHHHAAAA’ while exhaling. Enable the breath to be light
and relaxed as you slightly contract the rear of your throat, making a gentle
hissing sound as you exhale and out. The sound isn’t forced; however, it ought
to be loud enough so if somebody came near you they’d hear it. When full
exhalation, retain the breath outside for an awfully comfy amount of your time.
This is often Bahya kumbhaka (outer retention).
Step 4: This is one spherical of Ujjayi pranayama. As beginners, Perform Ujjayi pranayama 3 to 5 times. Once you
are used to it then increases the time as per your ability.
Benefits: Physiological Importance of Ujjayi Pranayama is as
follow-
The body becomes healthy, strong and
lustrous. It is Very helpful in clearing blocked arteries regulates
cholesterol. It lowers the risk of heart attacks. It helps in cataracts and
sinus problems, Rheumatism and migraine also. It Prevents thyroid problems and
makes voice sweet and melodious.
It gives a positive attitude. It boosts
the focusing power of the mind and increases the concentration power. It is the
Best for arousing Kundalini, meditation.
It generates internal heat. It is Beneficial in chronic cold, cough, indigestion, liver problems, dysentery, fever and other diseases. It is Very helpful in Asthma problems and other respiratory diseases. Breathing through the nose humidifies
the indrawn air, tempers it and removes mud particles. Exploitation Ujjayi
Pranayama permits you to breathe clean air. The murmuring Ujjayi pranayama
sound causes the bronchi to vibrate subtly, activating the ciliate epithelial
tissue. Mud particles will be far from the lungs during this method. Throughout
traditional respiratory, the pressure on the bronchi throughout exhalation is
sort of modesty. Ujjayi Pranayama maintains steady pressure within the bronchi,
even throughout the exhalation. This counteracts the collapsing of the smaller
bronchi, permitting the exhalation to be swollen and also the quantity of
residual air within the lungs to be reduced. This respiratory technique is very
helpful for those that suffer from chronic hindering respiratory organ
conditions or bronchial asthma.
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