• 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.


  • Practise for 10 to 20 minutes.


    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.