Ujjayi Pranayama

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

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.