51 Days Yoga Consciousness Series 2nd May-21st June 2021
Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha
Namaste All My Yoga Yaatris! May Yog Bless You!
The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.
Pranayama: Ujjayi-The Victorious breath
Ujjayi-The victorious breath: This Pranayama is referred to as the one that renders freedom from the bondages. Term Ujjayi has its roots in the word ‘jaya’ which means victory or one who is victorious, hence Ujjayi’s breath is also known as the breath of victory or a victorious breath. This is because the technique brings a sense of mightiness, vigour, confidence and self belief to the practitioner. Ujjayi breathing is unique and different from some other forms of pranayama as it can be practiced even while performing the asanas, whilst seated, whilst trying to go to sleep and at other times too. Making Ujjayi pranayama an integral part of the yoga practice renders deep invigorating experiences both on and off the mat.
- People having serious cardiac issues, hypertension or migraine problems should practice less, without retention of breath and under proper guidance of a yoga teacher.
- People suffering from severe backache and constipation should also not do this pranayama.
- Pregnant women and women during their menstruation should refrain from practicing this as it may give strain on the abdominal organs and create change in the body temperature which may harm them.
- If the practitioner feels dizzy, unstable, tired or anxious at any point of the practice, then they should suspend the process and do normal breathing.
For general limitations/contraindications, benefits and other do’s & dont’s of Pranayamas overall, kindly refer to this link: https://kreately.in/day-43-pranayama-mitraasha/
How to practice?
- Sit on a mat in any meditative posture of your choice. For those who cannot sit on the floor comfortably may sit on a firm chair with a fixed and straight backrest.
- Maintain the body waist above- straight with back erect, spine upright, shoulders rolled out, neck and head in one straight line, chest thrown well forward, abdomen in normal contour, chin parallel to the floor and palms rested on thighs simply or holding a gyana/dhyana mudra.
- You may choose to keep your eyes open or closed as per your comfort. Now close the mouth, constrict the throat at the glottis ( a part of larynx) and after a short exhalation, do a long deep unbroken inspiration slowly and rhythmically from the nostrils, and let the air to pass through the constricted throat, producing a “chafing, snoring or friction sound” which occurs due to the abrasion.
- Keep inhaling rhythmically without jerks until the chest feels completely full.
- Try to retain the inhaled air for either 6 seconds or double the time of the complete inhalation, while ensuring that the spine, head and neck are continuously held erect, facial muscles relaxed and the nose is not constricted.
- Now without any jerks or hastened motion, very gently exhale through the nose as naturally, completely and gradually as possible. Relax and breathe normally.
- It is recommended to practice 4-5 rounds/sessions with pause in-between rounds. Take a few normal breaths and relax.
Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of pranayama with normal breathing.
Practising this pranayama extends hygienic effects on the residual air and alveolar air, improves pulmonary function, instils better ventilation of air and the enhanced oxygenation improves overall health of the body and mind.
It balances the endocrine system, stimulates and balances the thyroid glands functioning, proving very beneficial for the thyroid patients.
It improves sleep disorder, reduces stress and anxiety, improves mental health and motivates to exercise and eat healthy.
It reinvigorates intrathoracic and intra-pulmonary air pressures.
It improves concentration, releases tension from the entire body and regulates the heating-cooling of the body by warming the core from inside.
Thought of the day: “Inner peace is beyond victory or defeat.” ~Bhagavad Gita
Link to day 44: Sheetali & Sitkari https://kreately.in/day-44-pranayamas-sheetali-sitkari/
Link to day 46: Bhastrika https://kreately.in/day-46-pranayama-bhastrika-mitraasha/
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