Approaching the victorious path of Pranayama (Part 2)

Now that I have covered some of the main prerequisites for Pranayama, now I will teach how to do Ujjayi I and II. The word Ujjayi combines the words “expanding” (Ud) and “victorious” (Jaya) which may refer to the expansion of the chest, and the feeling of being a “champion” with the posturing of a wide and lifted chest. The I and II levels are taught from supported Savasana (corpse pose.)

First you need a proper blanket setup. My preferred Pranayama setup is with three Mexican style blankets. Notice that the fringes are opposite to create an even surface and notice the trifold of the “pillow” blanket.

See the instructions for Savasana for more detail about getting into the pose. The spine has to roll down evenly and the right and left side have to be even.

With the blankets you see the chest opening is exaggerated. This allows the lungs to open to their capacity. Also notice the chin relative to the sternum forming the basis for jalandara bandha.

Ujjayi Pranayama

Similarly to how Tadasana is the foundation for all standing Asanas and Dandasana is the foundation for all sitting Asanas, Ujjayi is the foundation and reference point for all the Pranayamas. Note that all Pranayamas are done through the nostrils.

Ujjayi I

• From the reclined position, Ujjayi is commenced by first expelling all the “tidal air” out of the lungs.
• Without manipulating the breath, commence normal breathing, but observe the four parts of the breath’s structure (Puraka, Bhaya Kumbhaka, Rechaka, Antara Kumbhaka).
• Gradually when the mind slows to the pace of the breath, observe any imbalances in breathing patterns and adjust accordingly.
• Eventually practice until there is no tension or quivering in the flow of the breath.
• Maintain this process for 10 minutes.

Ujjayi II

•  In Ujjayi II the exhale (Rechaka) is accented. From the above exercise, exhale completely until the lungs are emptied and don’t put pressure on the abdomen.
• Inhale normally
• Exhale slowly until the lungs are emptied.
• Maintain this process for 10 minutes.

After Pranayama, undo the blanket setup for the chest and then commence Savasana for 10 minutes.

It is interesting to observe that doing Savasana after Asana practice, Savasana  feels “deep” relative to the physical postures. However, doing Savasana after Pranayama, one notices how “shallow” the Savasana is compared to the Pranayama practice. It is one of the few physical evidences we have that Pranayama is a deeper progression along the eight limbs than Asana.

I hope you found this post helpful in your practice. I will emphasize that this post is merely a perfunctory view of Pranayama. For more details and refinements, please refer to Light on Pranayama by B.K.S. Iyengar and attend classes from an Iyengar Certified Yoga Instructor in your area.

OM Shanti