How to Practice Ujjayi Pranayama?

You might have heard the phrase ‘Ujjayi pranayama’, or ‘ujjayi breath’, spoken by a yoga teacher in class. It’s not always easy to get your head around breathing techniques when they’re taught quickly at the beginning of a yoga practice — so we’ve put together this simple guide to help you understand and experiment with ujjayi breath.

What Is Ujjayi Pranayama?

Ujjayi is usually translated from Sanskrit as ‘victorious’. And that’s a good description of how ujjayi breath feels: it is audible with a steady, flowing sound, and gives a sense of being proud of your existence in this body, with the confidence to take up space.

In Patanjali’s Yoga Sutras (if you never checked this book, you should check it for knowing all the yoga secrets ;)), it’s written that ujjayi breath should be dirga (long) and suksma (smooth).

These long, smooth breaths are taken through the nose, while the back of the throat is slightly closed; so those nose breaths become louder.

Some teachers tell students to “sound like Darth Vader.” Some say “make a sound like waves of the ocean,” and personally, I often ask students to work on making a ‘Haaaa’ sound on the inhale and exhale, but with the mouth closed. 

Ujjayi breath is used for the duration of a yoga practice — particularly if you’re practicing Ashtanga Vinyasa, Vinyasa flow or other dynamic styles, but it’s used in gentler forms of yoga too.

What Are the Benefits?

Ujjayi pranayama, when practiced effectively, serves as a thread that ties the entirety of a yoga practice together.

The sound of the breath becomes your guide: because you can hear and feel when the breath is steady and long, and you can hear when it starts to become short or labored.

That can be a signal reminding you to dial your practice back and reconnect breath to movement.

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Once you’ve got the hang of this breathing technique, it does a number of important things:

• Creates and maintains heat, and helps to sustain a consistent energetic level from the first to the last breath of your practice

• Focuses the mind on the practice — improving concentration and enhancing awareness. If you are trying to have an orgasm during your practice, that will help you ;).

• Increases strength and endurance. Practicing yoga with ujjayi breath feels very different from practicing without it, both in your mind (giving you the support to hold postures), and in your body (settling the nervous system, which helps to minimize feelings of uncertainty or panic when you encounter a challenging posture or flow)

• Allows you to focus and direct the breath to particular areas when needed, creating a sensation of stability and steadiness. And also to release emotions and traumas.

Don’t worry if you don’t experience any of the above when you first start working with ujjayi pranayama. It takes time to integrate breath with movement and asana — but when it clicks, your practice will expand into new depths.

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Are there any Risks?

Ujjayi breath is a safe pranayama practice for most people, but there are a few things to be aware of.

Students should avoid practicing ujjayi if they:

• Are pregnant. This is because of ujjayi pranayama’s the heat-building effect, it’s generally advised to avoid high body temperatures while pregnant.

• Feel dizzy or sick when working with ujjayi. This doesn’t necessarily mean you should never practice this breathing technique again, but if you notice it makes you feel unwell, return to a natural breath.

• Have recently had a migraine, or feel a migraine coming on

Any students with existing heart conditions should seek their physician’s advice before practicing ujjayi breath.

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How do You Do it?

To get used to the sensations of ujjayi pranayama, start by practicing it in a comfortable seated position, rather than during a yoga class.

• Find your comfortable seat. Ideally, the hips are higher than the knees. You can sit on a block, bolster, or a couple of cushions if you need to. A chair is fine too. Sit tall, shoulders over hips, and base of the skull lifted — so the chin is just slightly tucked in towards the chest and the back of the neck is long.

• Close your eyes and take a few easy, natural breaths.

• On an exhale, open the mouth and make an audible, breathy and long ‘Haaaaaa’ sound. Inhale normally through the nose. Repeat five times.

• Repeat again, but this time, close the mouth in the middle of the exhale, but continue to make the ‘Haaaa’ sound with the mouth closed. That’s the sound of ujjayi — with a slight constriction at the back of the throat caused by the ‘Haaa’. Repeat five times.

• Try doing the same on the inhale. This is usually more difficult to begin with; but again, make the ‘Haaaa’ sound five times with the mouth open on each inhale, then begin to close the mouth halfway through.

• Finally, do this with the mouth closed for the entire inhale and exhale. Over time, the ‘Haaaa’ can become less pronounced, but it’s a useful way to practice the muscular technique in the throat and mouth that allows you to develop a strong and steady ujjayi breath.

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It might not work right away. Practice, and when you feel ready, start to introduce movement by lifting the arms and stretching up with each inhale, and then folding forward with each exhale.

Still doesn’t make sense? Don’t let it become a stress in your practice or life. This breathing technique often begins to occur naturally, without effort, after months or years of practice. Try not to force it.

Breathe deep and be well.

In a Sufi Festival, Breath in & Breath all put
@primavera.yoga

Namaste,


Aviv

My favorites:

Sport Fruit Infuser Water Bottle

Sugarmat- my favorite travel mat

Crystal Water Bottle - Rose Quartz

Related:

5 Reasons You Can’t Hear Your Intuition

What a Traditional 7-Day Ayurvedic Detox Looks Like- journey toward healing - Part 2

WHAT IS PANCHAKARMA? + MY PERSONAL PANCHAKARMA STORY DURING MY TRIP TO INDIA PART 1

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What a Traditional 7-Day Ayurvedic Detox Looks Like- journey toward healing - Part 2

Hey yogis,

I am taking you along on my transformative journey through the ultimate 7-day Ayurvedic cleanse, panchakarma.

If you still didn’t read the first part of the article, you can find it here: WHAT IS PANCHAKARMA? + MY PERSONAL PANCHAKARMA STORY DURING MY TRIP TO INDIA part 1

Although I am a yoga teacher and practitioner for many years and always been practicing mindful eating of healthy food, drinking a lot of water and exercise every day, I still suffer from digestion problems for many years. So maybe I am one of that persons that “really wants to hold onto their crap.” :)

I heard about Ayurveda a half a year before I decided to go visit India for the first time of my life. I knew I will have to try the Panchakarma, a cleanse that called into question every aspect of my lifestyle and boiled it down to one central question: How do my choices augment or interfere with my well-being? While the answer was still unclear, one thing was certain: I was on a 7-day mission to find out.

My morning yoga in the Himalayas

I had 2 choices, staying in the same hotel of the clinic or taking another hotel and having someone that will cook for me. I decided to stay in another hotel. It was cheaper like that but absolutely less comfortable. At the same time, my friend did also the same Panchakarma, but she had completely different things to eat, so we couldn't share our food, but at least share our time and experiences.
Each day I woke up, did my meditation and yoga practice, an half an hour run in the Himalayas mountains and then breakfast (my breakfast during the panchakarma was- hot water with lemon and ginger, coffee and fruits - I had a list of fruit that I was allowed to eat, including- pineapple, papaya, apple and more), I was also needed to take some pills of herbs. then I went to the clinic.


In the evening I went to the local gym too. The only girl and the only one that was not Indian, that was really funny.
Yes, I love doing sport. Also, the dr. was in shock from the amount of energy that I have.

The local gym

My morning run in the Himalayas

In India, you learn how to run between the shit of the cows and saying hello to your neighbors (the animals. a lot of scary monkeys also)

See also All the books that changed my life

First day:

Most programs include oleation, a process of oiling up your body from within through the gut to loosen up accumulated ama (toxins) and to prepare your system for elimination. 2 hours every day of an ayurvedic massage with hot oil. That was amazing!!!!  During the first day of the treatment, you also get the  Shirodhara, half an hour of releasing a warm, soothing stream of nutritional oil onto the middle of the forehead from a copper vessel. (I had kind of orgasm :))

Shirodhara- This therapy is also called “third eye oil meditation” because during the therapy the vital point or called the third eye gets stimulated. The third eye is situated in the middle of the forehead, exactly in the gap between the two eyebrows. According to Hindu mythology, it is the gate that leads to inner realms and the place of highest divine energy.

Benefits of Applying Oil in Ayurveda

One of the meanings of sneha (oil) in Sanskrit is Love. Anytime oil is applied to the body or taken internally, the body feels the physical manifestation of love, which is the essence of truly caring for one’s vessel. Oil is a substance that is grounding, healing, nourishing, and provides a sense of safety and protection, like a mother’s love. When we imbibe oily substances such as ghee or foods rich in nourishing fats, our bodies burn brightly with fuel that kindles the inner flame of Agni, our digestive capacity. Consuming healthy fats like ghee also imbues the body with a sense of roundedness by pacifying Vata Dosha and supporting the earth and water elements in our bodies. 

picture too from this website

After that, and every day after the massage you are passing to the next cleanse method - the ayurvedic herbal steam bath- Swedana (as you see me in the picture below). You are sweating all the toxins away. I stayed almost 15 min each day and tried to meditate during.

me in the Ayurveda steam bath
Swedana is an ancient Ayurvedic treatment which usually follows the Abhyanga treatment. In Ayurvedic medicine, the term ‘Swedana’ refers to the treatment which involves sweating. This treatment is used to relieve excess doshas or toxins from the body. This helps the person to establish a state of balance and also promote general health and well being.

After the steam bath, the dr. gave me the pills for the day after, and he gave me some instructions for my fun diarrhea day. 

I went to eat my lunch which included a bowl of Khichiri, a lightly spiced, one-pot meal of basmati rice and mung  (and only those type of lentils) dal, cooked with heaps of ghee (but I asked without it, and for me it is ok, most of the people need to eat a lot of ghee during the treatment). I could add also a soup of vegetables (only the ones in my list- a lot of okra) and the yummy Indian bread- Chapati.

In the evening I went to the gym and had a lot of energy. Then dinner with vegetable soup and chapati (I was a little hungry after).

See also : Volunteering in yoga retreats all over the world

Day 2: Virechana

I started with yoga practice, skipped that day on my run, ate my breakfast and took all my pills and herbs. I went to the clinic to get my massage and steam bath and went back to my room to spend the day there close to the bathroom. I went exactly 10 times and it was so wired to see my poop in colors of grey and white (because it is the metals that come out from your liver, kidney, and other internal organs!!). 

“The Ayurvedic texts say after virechana, the absorption capability of the stomach and intestinal wall is increased by 90 percent.” 

I spent the day reading books in the room and let my body eliminate all the metal and toxins out of my body. I was of course weak.

In the evening I could eat. I was so hungry and ate a lot of Khichiri, my new culinary best friend, and vegetable soup.

My lunch every day during the Panchakarma was Khichiri, a bowl full of rice and lentils only from the type Mung (which are eliminating toxins and easy to digest) and a lot of vegetables that I had in the list. Sometimes  if I was hungry I could eat also  chapati (I love chapati!!)

Days 3-7: Basthi

Let the fun really begin. So I am the lucky one who does not need the vomiting part. I went directly to the Enema wash- Basthi.

The Basthi is the process used to cure Vata disorders. In this procedure, a medicated oil enema is applied through the rectum. This is because Vata is predominantly located in the colon. It is helpful in cases such as constipation, neurological ailments, paralysis, flatulence, lower backache, gout, and rheumatism. It is also a good remedy for arthritis and paralysis.

I was quite scared of it, but it was really nice 😄. 

each day the Dr. put more liquids inside of your bowl, with oils, hot water, herbs, and honey. You wait for a few minutes and then you go to the toilet. I did it for the next 5 days After the 2-hour massages and the steam bath. 

I loved the way it made me feel - A feeling of lightness in the abdomen and general clarity.

I used this mudra while sitting in the steam bath

The rest of the days were the same. Same food and the same treatments. I have to say that I was so energetic (the Dr. stays that you suppose to be more energetic than usual). I went every day for half an hour run in the Himalayas (which means that I start to run at 2000m) and also in the evening I went to the local gym.

After one week of Panchakarma- the first thing I noticed was that my mind was so clammed, I did not have thoughts at all, which was kind of strange. Sometimes I wanted to have thoughts. My skin was so beautiful and I lost some weight (I was too skinny)

Maintaining the Glow:

During and after the Panchakarma I felt amazing. My facial skin was so glowing, I slept so well and my dream was so real. But the most important thing, my mind was clear, I didn't have thoughts for a long time after the treatment. That was wired. but so beautiful. My digestion problem is not over yet, but I am working on it, changing my diet and trying to be more stable in my life and not moving all the time from one country to another (still looking for my home in this big world).

I had to say goodbye to the Khichiri (I am not allowed to eat rice) and apples (the fruit I love so much, I can still eat them if they cooked), and I pass to my new diet More cook food and also less fresh salad, and cook my vegi. I was so happy that I could eat yogurt and diary again, and missed hummus and omelet :).

After the Panchakarma, you actually crave things that are good for you. This is what we call prajna. In yoga it’s translated as ‘wisdom,’ but in Ayurveda, it means ‘cellular intelligence.’

I got all the pills and herbs for the next 3 months.

Panchakarma helped me to understand more the idea of letting go, letting go of habits, types of food, thoughts, feelings. Getting more connected to my intuition.

And it was more clear to me that I want to teach yoga around the world, and not work as an architect anymore. I felt that the right thing for me is going back to my beloved Costa Rica (I have been there 10 years ago and felt that I need to go back). I directly find a job in Santa Teresa in a cute resort on the beach. I booked the flight back to Israel, change to a suitcase full of swimsuits and yoga clothes and took the flight to Costa!! Pura Vida!


see also Santa Teresa, Costa Rica : What To Do

sweaty and so white after the gym. I used to take 10.000 pictures and selfies every day with people that asked me for it. I couldn't say no :). Being a celeb must be so difficult.

India was so good for me. Learning a lot about yoga, teaching classes, being for 3 months in the mountains. Meeting H.H Dalai Lama, Practicing different kinds of meditations, Finding my Guru.  I learned a lot and got more into my spiritual path. Thank you Mamma India (hope to see you soon).


Since I did the treatment I sent so many other people and friends to do it with the same dr.  at https://www.shivaniayurveda.com/ (It is not sponsored 😄) and they all amazed by the way he recognizes their problems. I met also people who did cure cancer and diabetes with Ayurveda, and this is amazing.  

Meditation time- I prefer to do it on my own, but sometimes it is so powerful to do it with so many people. More difficult for me though.

May all you do and achieve bless you every day with great happiness and good health, 


Namaste,

Aviv

My favorites for traveling:

Sport Fruit Infuser Water Bottle

Sugarmat- my favorite travel mat

Crystal Water Bottle - Rose Quartz

Related:

5 Reasons You Can’t Hear Your Intuition

Matcha- which one you should buy & a matcha recipe

Say hi on social:

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Youtube: https://www.youtube.com/channel/UCVnAtBA53fXpqFMoeiuifLA?view_as=subscriber
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WHAT IS PANCHAKARMA? + MY PERSONAL PANCHAKARMA STORY DURING MY TRIP TO INDIA PART 1

This road to detoxification and healing through ancient practices will take you back 5,000 years ago when, in the Vedic texts in India, the components of Ayurvedic healing were being recorded. Among the comprehensive set of ancient medical teachings practiced traditionally by Hindus is the Panchakarma treatment.

My home Dharamkot in the beautiful Himalayas, India @primavera.yoga

Panchakarma – An Ayurvedic Journey to Wellness and Balance

Panchakarma is coined from two Sanskrit words “Pancha”, meaning five and “Karma”, meaning actions or treatments. Thus said, Panchakarma is a five-step process involving the detoxification of the human body from the negative effects of poor health choices, disease, and environmental pollution. By restoring our natural healing capacity, quality of life and healing abilities improve. When these are complimented with practices to heal the soul and emotions such as meditation and yoga, we achieve total Ayurvedic good health.

My everyday yoga practice view, also during the Panchakarma (I had so much energy, the Dr. was really surprised) @primavera.yoga

Panchakarma treatments work on the basis that the body has the natural capacity to process and remove any toxins from its system. It’s the ability to heal and purify itself wears out due to many factors. Lifestyle choices such as poor diet, alcohol consumption, and smoking and long-drawn-out hours take its toll on bodily functions. Disease and some genetic pre-conditions also make for the inability to maintain the right balance within us.

The panchakarma usually used to be doing in India during the spring of each year. The best period to clean yourself and renew. (In the Jewish culture they also doing this while cleaning all their houses completely and even coloring the walls :) yes, of course, it is not the same, but I find a connection between cleaning your body and your house). And yes, you suppose to do it once a year.

yoga flow every day, different view @primavera.yoga

Prevention and Healing through Panchakarma Treatment

With Ayurveda practices, most illnesses are prevented long before they manifest in a person. 

However, in many cases, many of us are already afflicted with physical disorders or even serious diseases. Ayurveda Panchakarma treatment can cope with the majority of diseases. The medical cases that have been treated through this therapy include:

• Cardiac disorder – blood circulation problems, hypertension

• Respiratory problems – coughs, colds, alleviation of asthma, allergies

• Gastrointestinal Problems

• Dermatological diseases – eczema, psoriasis

• Joint diseases – arthritis, gout

• Women’s fertility problems – PCOS, infertility

• Slipped Discs

• Insomnia

• Psychological Imbalances – Addiction, Depression, and Anxiety

• Functionality Problems such as paralysis

Thorough cleansing and restoring the body’s innate detox system, Ayurveda and Panchakarma therapies return the body’s natural healing system as well as boost immunity. As all non-surgical cures, it may take time. However, going through the natural process of allowing the body to be restored and overcome illness and toxins do result in better health as we age.

A day hiking to the Triund mountain- I think the Himalayas are the best place for detox like Panchakarma

 The Panchakarma process:

Your Panchakarma program begins with an in-depth and extensive 1 on 1 consultation with Ayurvedic Dr. These individual consultations begin with a private Ayurvedic assessment. After your in-depth psychology kind of session (you will tell everything about your life, family, love stories, even about the relationship between your grandma and grandpa), some check-ups of your eyes, tongue, energy points, and your pulse.

Then the Ayurvedic doctor will tell your Dosha when you were born and what is your Dosha now.

In Ayurveda, the elements of Air, Space, Fire, Water, and Earth are metaphorically represented within each of us.  The three "doshas" (or mind-body types) are Vata, Pitta, and Kapha

Vata:  Represented by air and space.  In the body, Vata is said to control movement.  In the mind, Vata directs mental balance and well-being.  

Pitta:  Represented by fire and water.  In the body, Pitta controls metabolic processes that create heat and digestion.  In the mind, Pitta directs cognitive perceptions such as willpower, judgment, enjoyment, ambition, and anger. 

Kapha:  Represented by earth and water.  In the body, Kapha is responsible for nourishing the body and giving it strength and structure.  In the mind, Kapha directs emotional support such as love, well-being, and compassion. 

preparing Khichiri for every lunch during my one week of Panchakarma

The imbalance that created the problems that you have- for me, for example, I have an imbalance in Vata, means digestive issues. When I was born I was 70% Pita, 20% Vata, 10% Kapha and when I did the treatment I had 50% Vata and 50% Pita – so both, my Vata and my Pita were not in balance). 

If you want to know more about the Doshas and analyze your Doshas in the present check this (of course it is not the same as doing it with the right Ayurvedic doctor):  Dosha Quiz

Then the doctor will suggest the treatment that will be better for. Each person has other issues that are more important to treat and also the diet during the days of the Panchakarma is changing between each person.

I could even drink coffee in the morning during my Panchakarma (which made e so happy... but anyway, I ate a lot during those days, even things like rice and apples, that I am not supposed to eat anymore). 

I decided to do 7 days of treatment. Even though the Doctor suggest more (and he was right, it started to help, but one week more could help much more).

grocery shopping  @primavera.yoga

Arriving in India

After I was studying on the web a lot about Ayurveda and finally planed my first trip to India and to the Himalayas area, I knew I will have to try the panchakarma and to learn more about Ayurveda. I heard about Shivani by a lot of people that understand about Ayurveda. To find a good ayurvedic doctor it is really difficult today and a lot of people don't really know a lot, especially in the western world (and they can harm people).

So, before I went to Dr. Mahesh Kumar (https://www.shivaniayurveda.com/)

I went to see other Ayurvedic doctors in the area, just to see if they will tell me the same things ;).

And they told me the same, only that Kumar told me things much faster and was much more professional. Also, the place was really nice, it is kind of a nice hotel for that part of India (Bhagsu), and you can choose to stay in the hotel and then they can cook exactly what you need for your treatment, or do it on your own ( but then you can't eat outside, you need to cook everything on your own cause you can get bacteria in the restaurant there and your body in those days is more sensitive).

yoga on the rooftops in Dharamkot, I used to dress like that only in that area, cause it was fine with the people. 😃

The Dr. asked some questions, checked my body and my pulse (that is how they know the level vitality and how is the status of your mind). I was happy to know that I don't have almost toxins in my body (they can see it from watching your tongue), he was quite surprised because I used to live in a metropolitan (Milan) with a lot of pollution. I guess it is my healthy habits and of course the yoga. He understood my digestion problems and the reasons for that, mostly food. I don't like warm food, and I used to eat only raw, too many apples and traveling a lot. It made me too much Air kind of girl (my Vata is too high now), and I am supposed to be all Fire (70% Pita).

Another thing that he told me (and the Tibetan dr. also) that I am too energetic for my age :).

He also said other things like my acidity in the body, sensitivity as a character but also the body, the weak organs in my body, kidney function, where my energy is blocked. 

Then he gave me a list of all the food that exists almost and wrote to me what I can eat and what not (cause some food make toxins in the body for each one of us. For me- apples, watermelon, melon, walnut, cashew, rice, pasta and more…. Interesting ah??? another interesting thing; Ayurveda does not always recommend to be vegetarian or vegan, for some people it even not healthy, of course, it is always better to find at least bio meat. For me for example, I absorb proteins better from yogurt and eggs and I can't really be vegan).

Khichiri again with some herbal tea- My lunch (I am not allowed to eat this anymore, cause I can't eat rice)

He told how should I eat (small portions and every 3 hours- Pita style), drinking a lot, eat warm food ( I don't like it so much).  That it is not good for me to drink shakes and that it is difficult for me to digest it (and it is true- too many fibers). Fasting is not good for me either (that is why I love the Ayurveda- all those trends that people say that it is good for everyone!!!), and I used to fast at least once a month, the reason why is that it just makes me more Vata (air). 

He recommend me to exercise (I love exercise), which kind of meditation should I do (bringing energy down, and not up all the time. For more grounding), to no drink shakes (it is too difficult for me to digest and it is better for me to eat more cook food), between which hours I should eat, when should I wake up, which essential oils should I use and which not (really good for me sandalwood, lavender & patchouli), not to clean my tongue ( like they recommend in all the ayurvedic website) and not to clean my nose with Neti, which oil to use on my body (almond or coconut), drink golden milk and a lot of water, and not taking Ashwagandha (which everyone taking now, but just to let you know he said it is more for men- never listen to trends. Instead, women should take Amalaki, which is full with vitamin C).

My food list. What is good for me and what make toxins in my body. Happy to know that I had a good intuition, and mostly all the things that make me toxins, I don't even like to eat. And I understood now why I have digestion problems, and it really got better since the treatment and also cause I estopped eating some things and started to eat differently. @primavera.yoga

He gave me some herbs pills that are good for me that I was supposed to consume the next 3 months after the Panchakarma (remember the panchakarma it is just a few days treatment, like a juicing detox. After you still have to practice all of what he said that is good for me, otherwise nothing gonna change).

In the next post, I will describe my 7 days of Panchakarma, and the result.

stay tuned ;)

For any question please leave me a comment below.

Namaste,

Aviv

My favorites:

NATURAL ORGANIC BAMBOO STRAWS

Coconut Bowls

Essential Oil Air Mist Diffuser

Check out my morning ritual: https://mynameisaviv.blogspot.com/2019/12/my-morning-riutal.html

How to minimize the look of stretch marks: https://mynameisaviv.blogspot.com/2020/01/how-to-minimize-look-of-stretch-marks.html

My daily wellness routine: https://mynameisaviv.blogspot.com/2019/12/daily-wellness-routine.html



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