The Online Home Of
Yoga
www.yogasuppliesonline.com
Ujjayi Breathing: Learning the 'Ocean's Breath'
Ujjayi breathing is a breathing technique used in Hatha yoga. As with any other yogic breathing, correct form and technique is critical to achieve the maximum benefit from it. Yogic breathing, also called pranayama, is a vital element to any yoga routine.
Breathing Overview
Breath, also called prana, is considered the force behind life itself in yogic practices. Pranayama, the art of breathing, is the practice of specific breathing to connect the mind to the body. It draws from the idea of focusing the breath as a means of focusing the mind as well.
How Your Body Works
There are three body parts involved in yogic breathing, and each is as important to correct form as the others.
Nasal passages
Where you inhale and exhale though in yogic practices. Inhalation/exhalation through the mouth is discouraged. Typically, as you inhale, your spine is extended, and as you exhale, your spine is flexed.
Diaphragm:
Your diaphragm is the large muscle, located below your ribs, that surrounds your lower organs. The diaphragm separates your chest from your abdominal cavity and is attached to your spinal column and lower anterior (front) ribs.
Due to the large size of your diaphragm, movement of it during deep, full breathing (like Ujjayi breathing) can have something of a massaging effect on some of your internal organs (like your liver, kidneys and spleen).
As you inhale, your diaphragm expands moves downward in order for your lungs to fill with air. As you exhale, your diaphragm contracts and moves upwards in order for your lungs to empty the air.
Intercostals
Internal and external intercostals are muscles that are located between and among your ribs. They are the muscles that are responsible for aiding in the inhalation and exhalation process. The internal intercostals pull your ribs towards the center of your body as you exhale. The external intercostals lift your ribs out as you exhale. These muscles are only worked during conscious breathing.
Ujjayi Breathing
Ujjayi breathing is a yogic breathing technique that is used throughout Ashtanga Yoga. It has been called “ocean breath,” “victorious breath” and “Darth Vader breathing.” While the last of these may seem silly, they all refer to the audible sound that accompanies this type of breathing. It is not a forced and loud sound; however, it is a distinct one that is made when Ujjayi breathing is done correctly.
Steps for Ujjayi Breathing
- You inhale and exhale through your nose.
- The air should pass slowly and consciously through you – filling you and moving only with the aid of your muscles.
- As you inhale, fill your stomach with air first.
- Then fill your rib cage.
- Lastly fill the upper part of your chest.
- You should be conscious of the air, not in your nose, but in your throat.
- Your throat muscles will constrict as the air passes through.
- Exhale as you inhaled.
- It may sound like wheezing (“whispering roar”) as you exhale (hence Darth Vader).
- The breath should be a steady, rhythmic pattern.
To first begin practice
Take the position of “seated potted palm” and place one hand a few inches in front of your mouth. Inhale as instructed above – slowly and consciously, being mindful of each part of your internal and external body. As you exhale, imagine you are trying to fog up a mirror in front of you where your hand is. Use your mouth for your initial practices until you are confident that you can produce the correct technique (and therefore accompanying sound).
Hint
As you practice, cup your ears with your hands. You should hear an ocean-like sound in your ears when you produce the sound correctly.
Purpose of Ujjayi Breathing
The purpose of Ujjayi breathing is to ensure that the yoga practitioner has the proper oxygen and energy needed during Ashtanga Vinyasa Yoga, Vinyasa Flow Yoga, and Power Yoga. It is designed to fully align the yogi’s body (both internally and externally) as the air moves through it during each position (asana). It should also help the yogi to move from one asana to another with greater ease and comfort allowing for a seamless routine as well as a fully opened and conscious mind. The intensity of the level of conscious breathing complements the intensity of Ashtanga Yoga in general as well.
Benefits of Ujjayi Breathing
There are many benefits to Ujjayi breathing for the yogi. It works to:
- Enhance relaxation
- Advance mindfulness
- Tone your abdominal area
- Create heat throughout your body
- Warming the body
- Helping to release toxins from the body and mind
- Filter and purify the air being inhaled
- Add moisture to the air
- Fortify your immune system
- Decrease your blood pressure
- Can balance oxygen and carbon dioxide
- Engage your diaphragm – for strengthening and conditioning
The benefits to proper Ujjayi breathing are as infinite as the mind of the yogi practicing it. As with all yogic practices, repetition, consciousness and commitment are the keys to unlocking the mind-body connection and personal success.
Yoga Products
Recent Articles
