Ujjayi Pranayama meaning Expanding Power, Success, Triumphant, a process in which the lungs get fully expanded, chest fills up like a proud conquerer. Best to sit up in comfortable position, like Padmasana(Lotus Pose or Half Lotus). Sitting on a folded blanket or firm pillow will help keep spinal column alignment.

• Keep back erect and rigid. Lower the head to the trunk, resting chin in space between collar bones(this is the Jalandhara Bandha).

• Stretch the arms out straight and rest the backs of the wrists on the knees. Join the tips of the index fingers to the tips of the thumbs, keeping the other fingers extended. (This is the gesture of the hand known as Jnana Mudra, the symbol of knowledge. The index finger symbolizes Individual Soul and the thumb Universal Soul. The union of the two creates symbol of Knowledge).

• Close your eyes and look inwards.

• Exhale completely.

• Now take a slow, deep breath deeply in through the nostrils. The passage of the incoming air is felt on the roof of the mouth and makes a sibilant sound that is faintly heard.

• Fill lungs up to the brim, not bloating abdomen in the process. This filling up is called Puraka(inhalation).

• Entire abdomen region is pulled back from root(area below pelvis) to the breast bone towards the spine.

• Hold breath for a second or two, this internal retention is called Kumbhaka.

• Exhale slowly, deeply, and steadily until lungs are completely empty.

• As you begin to exhale, keep grip into your abdomen. After 2-3 seconds of exhaling, relax the diaphragm gradually and slowly. While exhaling passage of outgoing air is felt of the roof of mouth, making an aspirate sound(ha). This exhalation is called Rechaka.

• Wait for a few seconds before beginning again.

• Repeat cycles for 5-10 minutes, eyes closed throughout.

• Lie on floor in Savasana when complete.

  *This is the only Pranayama that may be done day or night.

  **Benifits include: Aerates lungs, Removes phlegm, Gives endurance, Soothes nerves, Tones entire system! Ujjayi w/o kumbhaka done lying down is ideal for those suffering from High Blood Pressure or Coronary troubles.