Ujjayi Pranayama www.pranamay.co.uk & www.avani-yoga.co.uk Debbie Avani
Index The Breath 1 Understanding the Nature of the breath.2 Sympathetic & Parasympathetic nervous system...2 Sama Vritti Pranayama (same length breath)...2 Ujjayi Pranayama.3 Benefits of Ujjayi Pranayama..3 Any Questions.4
The Breath The breath is intimately connected to our lives, but many of us don t notice this connection due to our crazy busy schedules how many times do we say things like wow that took my breath away. Have you ever noticed how that deep sigh we often take when we need to let off a bit of steam actually makes us feel? The breath is trying to tell you something It is saying, I have the power to change your life. The ancient yogis realised and studied the intimate connection between the breath and the mind. They found that whenever the mind is agitated there is an immediate effect on the breath. They also found that when the breath is controlled and made to follow a pattern, the mind calms down. From further study and analysis the Yogis developed many breathing techniques like Ujjayi, Bhastrika, Kapalbhati and Nadi Sodhana Pranayama (more tutorials for all these practices) - which are very powerful and effective in bringing calm and peace to our inner self and bringing a major transformation in all aspects of our lives for. Breathing is the only major life process in your body that is controlled through both the central and autonomic nervous systems. This statement has enormous implications. Since the breath has one foot in the conscious and one in the sub-conscious - control of the breath has an immediate effect on the sub-conscious. There is no need to practice complicated breathing practices to experience profound benefits - some very simple ones can provide instant change to boost your immune system and also to help alleviate the stresses of daily living. A regular daily practice of deep breathing is one of the best tools for improving your health and well-being. Performing Ujjayi pranayama twice daily for only three to five minutes can produce long-term benefits. You can also use this practcie any time you are feeling stressed or notice that your breathing has become constricted. By training your body with a regular practice of deep breathing, you will begin to breathe more effectively even without concentrating on it. When you own your breath, nobody can steal your peace. ~ unknown. When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath. ~ Svatmarama, Hatha Yoga Pradipika
Understanding the nature of the breath The INHALATION helps to keep our body alert - is linked to the sympathetic nervous system and our fight/flight response (adrenalin). Creative force Gives rise to growth expansion energy extension fullness Allows us to embrace life fully to reach achieve The EXHALATION helps to relax the body is linked to the Para sympathetic nervous system and the release of endorphins/dopamine Dissolving force Allows us to let go explore to release surrender to bow Encourages grounding stability What's the difference between the sympathetic and parasympathetic nervous systems? The autonomic nervous system (ANS) controls the activities of organs, glands, and various involuntary muscles, such as cardiac and smooth muscles. The ANS consists of two divisions: The sympathetic nervous system is involved in the stimulation of activities that prepare the body for action, such as increasing the heart rate, increasing the release of sugar from the liver into the blood, and other generally considered as fight-or-flight responses (responses that serve to fight off or retreat from danger). The parasympathetic nervous system activates tranquil functions, such as stimulating the secretion of saliva or digestive enzymes into the stomach. Sama Vritti Pranayama same length breath Ujjayi Pranayama balances and regulates the interaction between the sympathetic and parasympathetic nervous systems bringing the body into a sense of complete harmony. We can control this interaction by regulating the breath. This is called SAMA VRITTI PRANAYAMA. We can practice this quite simply by keeping the inhalation and the exhalation at the same length Ujjayi pranayama practiced in this way helps you to connect with the inner flow of energy within the body. It slowly dissolves the separation between you and any Yoga posture you may be practicing and indeed life itself. It balances the effect of expansion and contraction, push and yield, will and surrender, extension and release and ensures our practice doesn t become overly introverting or extroverting. It brings complete harmony and balance through mindful action
Ujjayi Pranayama - (pronounced oo-jai) UJJAYI is commonly translated as victorious breath, and has been used for thousands of years to enhance hatha yoga practice. It is said to be the breath that brings victory over all dualities over the mind and all that binds us! Also commonly referred to as the ocean breath, the sound that UJJAYI provides helps us to synchronize breath with movements during Yoga practice, making the entire practice more fluid and considered. Its heating qualities mean the body becomes suppler and because we have an inner focus whilst we are practicing it is incredibly calming for the mind. It also helps keep the abdomen toned and alive during our practice as it takes more effort in this area to expel the breath with the increased resistance in the throat. When we first begin to practice UJJAYI there may be a loud outer sound but as we deepen our understanding & practice the sound will become subtler. Benefits of Ujjayi Breathing UJJAYI has a balancing influence on the entire cardiorespiratory system, releases feelings of irritation and frustration, and helps calm the mind and body. With UJJAYI, there are so many benefits, providing good value for a simple practice. Here are a few of the many benefits you may enjoy as a result of practicing the UJJAYI breath: Increases the amount of oxygen in the blood Regulates blood pressure Builds energy Detoxifies mind and body Builds internal body heat allowing the body to stretch safely A focused Ujjayi breath can release tension and tight areas of the body. Improves concentration in the physical practice. Becoming absorbed in Ujjayi allows the practitioner to remain in poses for longer periods of time. It diminishes distractions and allows the practitioner to remain self aware, present and grounded during practice. Ujjayi tells us when we need to surrender into a resting posture, as the breath should remain as even and smooth in the postures as when we rest. It allows us to practice honesty in our practice, taking a step back to let go of our ego. Allows us to practice full deep breaths during the challenges of a physical practice. Therefore, we can stay just as equanimous when faced with the challenges of our daily lives. Ujjayi pranayama offers relief of sinus pressure, decrease in phlegm, and strengthens the nervous and digestive systems.
When listened to, our breath can be our true teacher, guiding us in a myriad of ways. The ancient yogis realized the intimate connection between the breath and the mind and noticed that when the breath became calm the mind followed. Even more reason to practice Ujjayi Breathing. Enjoy!! Any Questions? If you have any questions about your practice please do not hesitate to contact my in the comments box on the website below the tutorial or email me - debbie@avani-yoga.co.uk Yours in Yoga Debbie Avani For Yoga Teacher Training and Workshops visit: www.avani-yoga.co.uk For Yoga Classes and Holistic Therapy visit: www.pranamay.co.uk For EarthDay Retreats & Yoga Holidays visit: www.yogaholidaysandretreats.com Join the Avani community on Facebook Namaste