Victorious Breath
One of yoga’s underlying assumptions is that body, mind, sprit, and breath are all connected. While Western practices have, in the past, viewed these as separate entities, research into the impact of daily stress has demonstrated the impact on the body. Thus, the mind-body connection is well-established in Western medicine today. In fact many studies have yielded such statistics as “75 to 90% of all doctor's office visits are for stress-related ailments and complaints” (WebMD.com).
However, Eastern philosophy has described this link for thousands of years. Many of the meditative, breathing, and physical practices in yoga have been developed to bring the body-mind-sprit into optimal balance. The breathing practices in Yoga or Pranayama offer simple and easily accessible means to create balance.
In the spring when the weather is typically cool and damp, practices that create more internal heat are often recommended. One such practice is ujjayi pranayam or the victorious breath. Ujjayi pranayam is also commonly called the “ocean sounding breath.” Some people jokingly call it the “Darth Vader” breath because the sound of the breath is a quieter version of this character’s signature breathing. This breathing practice is also suggested when the mind is unfocused, or when there is a feeling of sluggishness.This breath is said to increase digestive fire.
You can practice Ujjayi pranayama as part of a meditation practice--that is, sitting in an upright, static position with good posture. It can also be practiced while you do yoga postures. The breath is created by contracting some of the muscles in the throat so that the breath makes an ocean-like sound as it moves in and out.
Here is an easy way to learn it:
1. Open your mouth and whisper the sound “ha” on the out breath. Try this a few times while closing your mouth on the in-breath.
2. Open your mouth and inhale as you try to make the “ha” sound. Try this a few times while closing your mouth on the out-breath.
3. Now, try both the “ha” on the in and out breath together a few times.
4. Now, practice with your mouth closed.
5. You will feel you are moving the breath right into the throat/upper-chest (not the nostrils).
6. Move the breath deeply into your body. You can practice this along with Dirgha pranayam, or 3-part breath. That is, breathing in low belly, then ribs, then chest.
Enjoy!
However, Eastern philosophy has described this link for thousands of years. Many of the meditative, breathing, and physical practices in yoga have been developed to bring the body-mind-sprit into optimal balance. The breathing practices in Yoga or Pranayama offer simple and easily accessible means to create balance.
In the spring when the weather is typically cool and damp, practices that create more internal heat are often recommended. One such practice is ujjayi pranayam or the victorious breath. Ujjayi pranayam is also commonly called the “ocean sounding breath.” Some people jokingly call it the “Darth Vader” breath because the sound of the breath is a quieter version of this character’s signature breathing. This breathing practice is also suggested when the mind is unfocused, or when there is a feeling of sluggishness.This breath is said to increase digestive fire.
You can practice Ujjayi pranayama as part of a meditation practice--that is, sitting in an upright, static position with good posture. It can also be practiced while you do yoga postures. The breath is created by contracting some of the muscles in the throat so that the breath makes an ocean-like sound as it moves in and out.
Here is an easy way to learn it:
1. Open your mouth and whisper the sound “ha” on the out breath. Try this a few times while closing your mouth on the in-breath.
2. Open your mouth and inhale as you try to make the “ha” sound. Try this a few times while closing your mouth on the out-breath.
3. Now, try both the “ha” on the in and out breath together a few times.
4. Now, practice with your mouth closed.
5. You will feel you are moving the breath right into the throat/upper-chest (not the nostrils).
6. Move the breath deeply into your body. You can practice this along with Dirgha pranayam, or 3-part breath. That is, breathing in low belly, then ribs, then chest.
Enjoy!