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UJJAYI PRANAYAMA
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Introduction
:
The
word Ujjayi is divided as Ut + Jayi. However, it does not
indicate declaration of any type of Jay i e winning. In this
type of Pranayama, while performing Pooraka, due to the friction
of air in the throat, a typical sound is created. (The sound
is different from the sound emitted from the larynx) Hence,
the Pranayama is termed as Ujjayi Pranayama. The meaning of
the name has not been described anywhere. Instead of wasting
time on finding out the meaning, it is beneficial to view
the description of the performance.
To
perform the Pranayama :
While studying Nadi Shuddhi Pranayama, we have reviewed in
detail how the Pooraka, Kumbhaka and Rechaka should be performed
and the conditions or certain things to be remembered while
performing Pranayama. All these are necessarily observed while
performing this type of Pranayama too. Wherever any change
is expected, that only is outlined without reiterating the
earlier descriptions.
Pooraka
:
Poorak
performed in a typical manner is the characteristics of this
type of Pranayama. The Pooraka is to be performed with both
the nostrils. While performing Pooraka, a sound is generated
when the air
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passes through the throat due to its friction.
This sound should be consistent from the beginning of the
Pooraka till its end. The chest should expand while performing
the Pooraka. The stomach should not be contracted while expanding
the chest. A control over the muscles of the stomach is to
be exercised, so as to achieve only a little bit of contraction,
focusing the entire attention on the expansion of the chest.
However, attention should be paid to the fact that while expanding
the chest, the stomach also is not expanded. The Pooraka should
be done at a constant pace and the sound generated should
be low and pleasing to the ear. There should not be any ups
and downs in the sound. The sound should come out of the upper
part of the throat and not from the upper or front part of
the nose. If it is generated through these parts, it may prove
to be harmful for the nervous system. While performing Pooraka,
the facial muscles should not be stretched. The start and
the ending of the Pooraka has to be natural. At the end of
the Pooraka, one should not strive to inhale further air by
using more strength.
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Kumbhaka
:
The
Kumbhaka is to be performed as described earlier. After Pooraka,
both the nostrils should be closed, Jalandhar Bandh should be fixed
and the Kumbhaka should be performed. During Kumbhaka, the other
two bandhas, Uddiyan Bandh and the Mul Bandh should be fixed. The
Kumbhaka should be performed till such time as not to have any strain
on the breathing system. Then the bandhas should be released and
Rechaka should be performed. The units for which Kumbhaka is to
be performed cannot be defined, but it should be performed with
ease and capability. If the units for which the Kumbhaka is performed
are less, then accordingly the Pooraka and Rechaka can also be adjusted.
Rechaka
:
In
this type, Rechaka is to be performed by left nostril. After completing
Kumbhaka, the three bandhas should be released and the left nostril
should be opened. Then the chest should be contracted and the Rechaka
performed at a constant pace. The pace should be gradual and the
Rechaka should be performed without any hurry. During Rechaka too,
glottis is to be pressed upwards and a sound should be generated
as was stated in Pooraka. Rechaka should be double the time allotted
for Pooraka. However, while performing such deep Rechaka, it should
be limited to the time, so as to perform the subsequent Pooraka
in a neat and controlled manner.
Duration
:
The duration for which Pooraka, Kumbhaka and Rechaka are performed,
will change according to the capability of the Sadhaka. Hence, the
time or the units are not specified. The duration should be such
as can be easily performed. There should be seven continuous cycles
in one rotation of Pranayama and thereafter each week, three more
cycles should be added. However, according to the capacity of each
sadhaka, the duration or the number of cycles may be changed and
as such no hard and fast rule can be laid down.
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