Preparation

• Sit in a comfortable meditation posture.
• Close the eyes and relax the whole body.
• Take the awereness to the breath in the nostrild and allow the breathing to become calm and rhythmic.
• after some time, transfer the awareness to the throat.
• As the breathing becomes slower and deeper, gently contract the glottis so that a soft snoring sound like the breaathing of a sleeping baby is produced in the throat.
• If this is practiced correctly there will be a simultaneous contraction of the abdomen.
• Both inhalation and exhalation should be long, deep and controlled.
• The sound of the breath should not be very loud. It should just be audible to the pracitioner but not to another person unless they ar sitting very close.
• If the tongue become tired, release it, while continuing the ujjayi breathing. When the tongue is rested, again fold in back.

Duration

• Practise for 10 to 20 minutes.

Benefits

li>Ujjayi is classified as a tranquillising pranayama and it also has a heating effect on the body.
• This practice is used in yoga therapy to soothe the nervous system and calm the mind.
• It has a profoundly relaxing effect at the phychic level.
• It helps to relieve insomnia and may be practised in shavasana just before sleep.