Ujjayi, in English, means, "to be victorious". When we use the Ujjayi breath in yoga, all three diaphrams come together. The pelvic, respiratory and vocal diaphragms create a back pressure throughout the abdominal and thoracic cavities. This pressure protects the spine, creating more stability in the spine during the long, slow flexion and extension movements that occur in yoga. This protects the spine from injury by creating a center of gravity in the body. The glottis is a space between the vocal chords and when we practice Ujjayi, the glottis becomes partially closed, with only a small opening at the back of the chords. The glottal valve of Ujjayi creates support along the anterior surface of the spine because it rests on the stabilized body cavities. This breath has taken on a nickname called Darth Vader breath, but don't try to mimic Darth Vader, try to mimic more of an ocean sound. People tend to want to hold their breath in many poses because we feel we have poor leverage but the breath actually creates leverage and stability so it is very important to always keep breathing. Here's how to practice Ujjayi breath at home: 1. Sit cross legged or in hero's pose with knees bent, sitting back on your heels. Activate Jalandhara lock by extending the neck, elevating the sternum, and then bringing the chin all the way in towards your throat, lengthening the back of the neck and spine. The head should be bent slightly forward. The tongue pushes up into the top palate of the mouth. This stimulates the thyroid gland and helps the kundalini energy move all the way up the spine, balancing all of the chakras. 2. Hold your hand close to your mouth and imagine your hand is a mirror and that you are going to “fog” it up with your breath with your mouth open. When you do this, it produces a clean “hollow” sound that sounds like “haaaaaaaaaaa.” 3. The difficult part is making the same sound when you inhale. Try this exercise if this proves difficult: hold up a hand in front of your mouth, and another at the back of your neck. Two mirrors. Try to fog them both up. The exhale fogs up the front mirror, the inhale fogs up the back. Once you are adept at fogging up the mirrors, create the same sound and sensation by breathing in and out through your nose and practice making the breath balanced and steady. Bring the breath all the way into the chest and the stomach. The inhale and the exhale should be the same length of time. 4. Exhale all the air out by pulling your belly or abdomen towards your spine acting as if you're fogging up that mirror, feeling the back of the throat constrict as you do so. Pushing the air up from the belly, into chest, then into the throat and finally out through the nose. As the air goes in and out, it creates a “rubbing” sensation of the throat. 5. Keep breathing the air in and out with slow, even Ujjiayi breaths, knowing that the more you practice this, the stronger your lungs will become and the easier it will get! Benefits of Ujjayi breath:
Improves concentration because you are focusing on just your breath and the sounds it makes, nothing else.
Creates stability in the body. Breath adds center of gravity, which protects the spine from injury.
Builds up energy in the body and warms up your blood.
Enhances circulation and oxygenates your blood
Stimulates Nadis (energy channels in the body) bringing mental clarity and focus.
Stimulates vagus nerve, calming anxiety, thus calming the nervous system.
Strengthens the lungs and disphram
Detoxifies the organs.
Stimulates the thyroid gland. The Thyroid gland influences body functions, such as heart rate, respiratory rate, energy levels, fertility, body temperature, gastrointestinal function, metabolism of adrenal hormones, regulation of blood sugar, brain chemistry, and liver detoxification so this is a really important gland to keep healthy and balanced.
Helps reduce headaches and migraines, relieves sinus pressure, decreases phlegm, & strengthens the nervous and digestive systems.
The breath is just as important as yoga poses and it will help us reach the state of enlightenment or supreme bliss.
--> Remember, you can practice Ujjayi off your mat. If a stressful circumstance pops up, practice Ujjayi but make sure to make the breaths as long as possible. The slower the breath, the calmer you will become. Don't forget: practice makes perfect! You can practice this breath anywhere, at anytime! Practicing controlling the breath and breathing exercises are just as important as doing yoga poses because they will help you achieve that same peaceful, blissful state of mind that yoga cultivates.
May the Force be with you!
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