RMC Physical Education 27 March, 2020

UJJAYI

Yoga Breathing

“When you own your breath, nobody can steal your peace.” Anonymous What is it?

Ujjayi Pranayama is a breath How to do it: regulating technique. In Sanskrit, Ujjayi - Victorious, I recommend practicing Ujjayi on its own, before - Breath, Yama - Control. incorporating it into your practice. Therefore: An audible, diaphragmatic breath, often referred to as 1. Find a comfortable, seated position. ‘Ocean Breathing’ or ‘Whisper Breathing’, provides both an 2. Inhale through your nose and roll your shoulders up energetic and calming effect at towards your ears, then exhale through your mouth as you the same time. drop your shoulders down, squeezing your scapula towards your spine. Repeat x3 When to do it? 3. Straighten your posture, ensure length through the spine, Ujjayi is recommended lift through the sternum, perceive equal length through throughout your asana practice both sides of the body, rib cage over hips, ears over (the physical act of postures). shoulders, and chin parallel to floor.

Why do it? 4. lay one hand on your lap, bringing the other hand up to your face, palm facing towards you. Practice inhaling Ujjayi breathing is practiced by through the nose, and exhaling through the mouth yogi’s for three main reasons: towards your palm, restricting slightly through your vocal cords, imagining you’re trying to ‘fog the window’. Your 1. Psychological - Provides an breath should sound like the waves of an ocean, and if that anchor for the brain, requires too much energy, try exhaling as though you were encouraging mindfulness whispering. Repeat as many times as needed until and tranquility. comfortable rhythm and force is found. 2. Physical - Aids in releasing 5. Close your lips, preparing for full Ujjayi Pranayama, tension from the body by inhaling and exhaling through the nose at a comfortable creating internal heat. tempo, continuing to constrict through the top of the 3. Physiological - Calms the throat, finding a flow that becomes fluid and seamless. nervous system, maintaining 6. Once you feel ready, begin to incorporate Ujjayi in your equilibrium. asana practice!

Kristin Miller 1 of 1