Ujjayi Pranayama – 24 Health Benefits, Easy to do technique and Contraindications

Ujjayi Pranayama is the basic form of pranayama

What does Ujjayi mean?

• In Sanskrit, the prefix ‘ud’ means upwards or expanding. It also conveys the sense of pre-eminence and power
• jaya means ”conquest,” or success, and from another point of view, restraint
• prana means “life force”
• Ayama is the “distribution” of that force or energy
• In ujjayi the lungs are fully expanded, with the chest thrust out like that of a mighty conqueror

What is the objective of the Pranayama?

Pranayama is not just cycles of inhalation and exhalation, nor is it merely deep breathing.

The practice of pranayama goes beyond these to link our physiological and spiritual dimensions.

Benefits of Ujjayi Pranayama

1. Relieves depression
2. Boosts the confidence levels
3. Alleviates heart disorders
4. This Pranayama improves the voice quality and most helpful for professional singers
5. Greatly Increases the concentration Levels
6. Normalizes the blood pressure
7. This pranayama is very helpful to relieve the thyroid related problems
8. The most unique health benefit is relief from Sinus problems
9. Ujjayi Pranayama helpful in boosting the immune system
10. Invigorates the nervous system
11. This pranayama improves the longevity as it slows the pace of the breath
12. Relieves chronic headaches
13. Relieves asthma
14. Promotes sound sleep
15. Helpful to control the high blood pressure
16. Enhances the mental clarity and focus
17. This pranayama cleanses the body 
18. Refreshes and cleanses the nadis (subtle energy channels of the body)
19. This pranayama increases the blood circulation
20. Relieves heart related discomforts
21. Infuses the mind body with fresh prana which is the vital life force
22. Controls the snoring
23. This Ujjayi Pranayama stimulates the body metabolism
24. Soothes and rejuvenates the nervous system

Here is the video with instructions on the step by step technique to practice the Ujjayi Pranayama

How to do Ujjayi Pranayama

Here are the step by step instructions on how to do Ujjayi Pranayama

Beginners instructions

1. While doing this Ujjayi Pranayama, make sure your spine, head and neck are straight
2. Relax your face
3. Do not constrict your nose
4. Avoid jerks and hasty movements

Step 1

• Spread a mat on the floor.
• Place 2 foam blocks about 1 ft (30 cm) from the mat’s edge, the top one protruding over the right end of the lower one.
• Place the wooden blocks on their long sides, one parallel to the foam blocks, and the other at right angles to the first.
• Place a rolled blanket on the second wooden block.

Step 2

Now start inhaling after exhaling for a few seconds, this inhalation needs to be long, very slow and rhythmic and without jerks

Step 3

Then allow the air into your throat and you will start noticing a kind of friction sound

Step 4

Continue your inhalation until you feel fullness in your chest

Step 5

Try to hold your inhalation for 6 seconds

Step 6

Now, try to exhale as naturally as possible

Step 7

Then start taking normal breaths and relax