UJ
Ujjayi Pranayama
उज्जायी प्राणायाम
Beginnerseated
Target Muscles
diaphragmthroat
Benefits (5)
- + Foundation of Vinyasa breathing
- + Calms the nervous system
- + Warms the body internally
- + Improves concentration
- + Regulates blood pressure
Avoid If (2)
- - Low blood pressure (may lower further)
- - Severe throat conditions
About
Ujjayi (Victorious/Oceanic Breath) is the foundational Vinyasa breath — a gentle throat constriction creating an oceanic sound.
Step-by-Step Instructions
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1. Sit in Sukhasana or any asana.
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2. Mouth closed.
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3. Slight constriction at the back of the throat — like fogging a mirror.
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4. Inhale through nose — gentle oceanic sound in the throat.
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5. 4 count inhale.
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6. Exhale through nose — same throat sound.
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7. 4 count exhale.
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8. Inhale and exhale equal length.
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9. Continue for 5-10 minutes.
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10. In Vinyasa practice, maintain Ujjayi throughout.