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"Yoga In Aspen Colorado - Breathing - (Ujjayia) Unplugging"
Ujjayia Pranayama - translates into Victorious Breath. It is a warming breath. It is
nick named "whisper breath" because it creates a strong aspirant or whisper sound.
If you can't sit comfortably (without struggle) lie down on the ground.
Breathing in and out through your nose. To exhale pull your low belly in. Keep your
belly lightly drawn in and inhale filling your lungs and spreading your ribs.
Diaphragmatic breathing is most effective. On exhale pull your low belly in, pressing
the abdominal contents into diaphragm which presses into your lungs so your lungs empty.
On inhale your diaphragm pulls down, flattens and lowers two (2) vertebra so your lungs can
fill.
Do not fill your belly. Belly breathing is not incorrect it's just inadequate to get
breath into your neck, brain and upper back which is necessary to nourish or heal those areas.
Your breath with your rib cage is support is support for your upper spine. Properly
performed, when you inhale your lungs fill and ribs expand. Your ribs lift your thoracic vertebra (the spinal vertebrae at your rib
cage) and support your upper spine neck and shoulders. Your shoulders don't have to carry you through life!
To create the Ujjayia breath:
1) Open your mouth wide as if you are taking a bite from a large piece of fruit.
2) Using the same muscles as if you are whispering, breath in and out through your mouth.
You'll feel your breath hitting the top of your throat and / or the back of palate on both inhale and exhale. It kind of sounds
like a Hospital respirator you see on television shows!
3) Once you have that close your mouth and continue breathing through your nose both on inhale and exhale.
The soft contraction of your throat (or space between your vocal chords is called the "Glottis") regulates your breath allowing only so much
breath to pass through it. This regulates your breath keeping it long and full.
On exhale your breath moves from your palate to your pelvic floor. On inhale your breath moves from pelvic floor up to palate.
With each successive inhalation work you breath a little high and a little fuller.
Work this for thee to five minutes. In your yoga practice use the Ujjayia breath at all times unless you are performing other
yogic breathing exercises.
Now that you know the basics for breathing effectively you can learn how to place and direct your breath to every part of your body
