10.01 Breathing - Be alert and have an even and rhythmic breathing (Ujjayi Pranayama I)

Reflection on the go

Ujjayi pranayama I

You listen to the audio file ‘Ujjayi pranayama I’.

In this type of pranayama you learn to be alert and have an even and rhythmic breathing. In ‘Ujjayi pranayama I’, the inhalation and exhalation are normal, soft and slow. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expands the chest and ease the breathing.

Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.

Swallow once to allow the tongue to rest in the mouth

Pull the chin in so you make a chin lock without collapsing in the chest

Relax the fascial muscles

Take a normal inhalation followed by a normal exhalation

When you inhale, fill both lungs evenly and slowly. Feel the expansion of the chest upwards and outwards

When you exhale, breath out evenly and slowly. Feel how the shoulder blades go in and down of the back

Inhale and exhale quietly releasing the diaphragm evenly and gently

Pay attention to the flow of your breath

Is it fast or slowly?

Is it superficial or deep?

Where do you inhale from – from the stomach – from the chest – from the throat?

With all this awareness of your breath you let go of tensions of your body and unpleasant feelings with an exhalation

Feel the chest and the lungs. Inhale slowly and smoothly and exhale slowly and smoothly

Be alert to how the normal breath find its own channel and space.

Notice the changes in the speed of your breath

Notice the expansion and contraction process when you inhale and exhale

Notice the settlement of the body and how the body and mind calm down while you inhale and exhale slowly and softly

Hence, the rigidity of the mind vanishes

Now ‘Ujjayi pranayama I´ starts

Take a normal, soft and slow inhalation followed by a normal, slow and soft exhalation

A normal inhalation followed by a normal exhalation

Keep the chest lifted and take a normal inhalation followed by a normal exhalation

Repeat the cycle of a normal inhalation followed by a normal exhalation on your own. When you do ‘Ujjayi pranayama I´ feel how the unrhythmic breathings slowly become rhythmic. Now continue with ‘Ujjayi pranayama I´ on your own 6 or more times.

When you have completed ‘Ujjayi pranayama I´ you can either continue with ‘Ujjayi pranayama II´ or roll the body to the right side, open your eyes and come slowly up.

I wish you a wonderful day with an alert mind.