Ujjeyi (victory breathing) praaNayama technique

School of Yoga ujjeyi(ud = root + jaya = victorious)

Ujjeyi is a form of diaphragmatic breathing where the glottis is closed by constricting the throat during inhalation and exhalation.

School of Yoga explains – ujjeyi technique – this is a praaNayama that has 2 parts.

  • Sthithi (starting) position – Sit in padmasana, siddhasana or vajrasana.
  • Keep mouth closed. Then, press the tongue to the bottom of the mouth to close the circuit of prana flow.
  • Close the glottis and tighten the throat.
  • Place hands in chin or chinmaya mudra.

The first part covers diaphragmatic breathing.

  • Keeping the belly relaxed, draw the air in using the diaphragm.
  • When the diaphragm reaches its bottom position, the abdomen is relaxed and the lower abdomen is distended to its maximum capability.
  • The breathing sensation should be experienced at the area behind the pubis where the peritoneum is anchored.
  • Focus at the centre of the svadishtana-chakra and at the bottom of the abdomen at the pubis.
  • Exhalation is started until complete evacuation of the lungs is accomplished.

The second part covers breathing through a tightened throat (constricted glottis).

  • The glottis is the opening between the vocal chords in the larynx. During this procedure, the throat is tightened when the breathing action occurs resulting in a “rushing sound”, like the sound of the ocean.
  • As breathing progresses, the flow through the tightened throat should be kept steady. Consequently, the abdominal and diaphragm pressures should be managed without unduly stressing either areas.

School of Yoga explains – ujjeyi variation: There are multiple variations in this praaNayama;

Variation 1 – include kumbaka (holding) in the process.

Variation 2 – do ujjeyi with kumbaka and jalandharabandha in the process.

Variation 3 – add kumbaka, jalandharabandha and moola-bandha to the process.

School of Yoga explains – ujeyi benefits: 

The direct benefit of ujjeyi is the strengthening of diaphragm, glottis and epiglottis. Consequently, this procedure is very useful in overcoming snoring. Also, ujjeyi is very useful in improving thyroid functioning, acting in support to sarvangasana and vipareetha-karani.

Ujjeyi is a variation of the valsalva manoeuvre. In the valsalva manoeuvre, the mouth is blocked, the nose is closed and the breath is forced out, releasing pressure in the eustachian tube. Therefore, this praaNayama Improves cardiac health.

Finally, ujjeyi is particularly useful in treating psychosomatic stress. In a stress situation, the individual’s breathing becomes shallow and rapid. Consequently, the throat gets constricted, resulting in increased pressure within the pharyngeal and aural cavity. As a result, there is increased pressure in the eustachian tube or middle ear. Therefore, practice of ujjeyi will result in a equalisation of middle ear pressure with the eustachian tube.

Hatha Yoga Pradeepika on ujjeyi (Chapter 2, verse 51 to 53)

  • Ujjayi – Close the nadi in the throat and draw in air such that it goes touching the throat to the chest while making a noise in passing.
  • Perform kumbaka and exhale through the Ida (left nostril). This removes sleshma (phlegm) in the throat and increases gastric fires.
  • It destroys the defects of the nadis, the doshas and dropsy. Ujjayi should be performed in all conditions, even while walking or sitting.

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazingHatha Yoga Pradeepika

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, NadiBreathing

Ujjeyi

Ujjeyi praaNayama technique

Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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