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
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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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Karma and Sex

The understanding and acceptance of the Eastern concept of Karma is particularly important to every person who wishes to apply the Tantric teachings in his or her life. The operation of Karma in everyday life should be constantly studied. The causes of events often seem mysterious, yet if we look carefully at the play of forces from a Karmic viewpoint, we can more easily understand the subtle workings of destiny. Although the general idea of Karma, the law of action and reaction, has been accepted in contemporary Western thought, a highly developed intuition of its precise workings is rarely found. According to the Eastern view, Karma shapes reality; the events we are currently experiencing are a direct result of our past actions, either in this life or a previous one. And our present attitudes and actions likewise determine our future. This principle is as true for the world of physics as it is for the drama of individual and collective life.

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Karmas migrate, like birds, from life to life, attaching themselves to the life-force. These Karmic forces are modified by conscious action during successive lifetimes. The Prana Upanishad declares that "Whatever is

thought of at the moment of death unites a person with his or her primary Prana; then the Prana unites with the soul and leads the individual into rebirth in whatever realm is suitable." We have, in previous sections, referred

to the upward- and downward-moving vitalities of the body, and also introduced the concept of the upper and lower gates of our bodily temple. These are the gates through which Prana (life-force, breath) and Karma enter and leave this body; without a combination of these two, an individual would not be reincarnated.

The Prana Upanishad, an early Hindu text, states: "The Prana enters the body at birth, that the desires of the mind, continuing from past lives, may be fulfilled." Personal motivations are the "desires of the mind"; usually, these unconscious motivations surface at times of agony or ecstasy. Tantras explain that an individual can learn to dissolve Karma by the action of the inner fire, by sense withdrawal, by meditation and absolute inner stillness, and by participating in the same activities that create the Karma, only with such care and consciousness that the original binding desires are transcended. Furthermore, if a person can live dynamically "in the present," past influences can be transcended.

Karmic forces move through the channels of the Subtle Body and also pervade the outer world, manifesting in everyday events. Every moment is a Karmic experience; by contemplating and correlating these moments we can rediscover the Eternal Now within ourselves.

The israeli desert and me

The Brihadaranyaka Upanishad, another early text, gives us this interesting view of Karma: "The man who practices sexual intercourse while knowing the formula of Karma and its action takes to himself the accumulated good Karma of the woman; he who makes love without knowing such a formula stands the risk of losing his accumulated good Karma to her." During love-making, the vital forces of the couple blend; their individual Karmas converge and an exchange takes place that can affect their individual or joint destinies. What actually happens depends on the degree of consciousness of the couple. If one is more aware than the other, selfishness will result in a negative Karmic exchange. On the other hand, if loving compassion dominates, a positive Karmic exchange

is created. This one of the subtle purposes behind sexual initiations, a secret practice common to most mystery teachings. (I am in love with this idea!!!! So true)

Selfish motivation should not be present during love-making, but rather a desire to benefit the loved one and attain spiritual ideals. In this way the relationship between Karma and sex is best served. Dedicate your union to the enrichment of your lover. Such an exchange happens spontaneously and naturally when two people find themselves totally and completely in love. However, a conscious awareness of the intermingling of the energies of Karma and sex will greatly assist the evolution of the couple.

Karma leads, Karma moves,

Karma takes, Karma follows;

Karma binds, Karma releases,

Karma gives, Karma never rests.

The intelligent Yogi watches

Karma and learns its ways; then,

through the power of spirituality,

steps aside from Karma.

VARAHI TANTRA

Namaste 🤍


Aviv

For more articles:

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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Yoga and Tantra - Part 2

Asana means a position that is both firm and pleasant. The practice of Yoga postures, or asanas, helps in the development of a stable and healthy body, tuning its capacity to withstand powerful ecstatic experiences. Though hundreds of thousands of postures are said to exist, the authoritative texts state that if only a few of them are practiced correctly, more than adequate results will be attained.

My favortie pose for open my heart- king pigeon @primavera.yoga

A posture may prove easy for one person and difficult for another. One person will find the lotus posture perfectly natural, whereas another will find it difficult or near impossible. One should not, therefore, feel discouraged

if certain Yoga asanas seem out of reach. Practice those that come naturally and develop confidence. Leave the more difficult ones until later, when the muscles have become loosened and more flexible. Sometimes a new posture may be tried spontaneously. It's amazing how the body sometimes suddenly changes to accommodate a new form (even if it take sometimes years, it is a journey).

Many of the Yoga asanas were inspired by the flowers, animals, and other creatures whose names they bear, for example, the lotus posture, the lion posture, and the serpent posture. Yoga postures are a type of body language that communicates with the divinity within. There is a magical potency inherent in their form. Anyone who takes the trouble to practice Yoga asanas quickly becomes aware of this.

Many primitive tribes mimic the movements, postures, and sounds of animals, believing that in so doing, they create a magical contact with them. It may well be that Yoga asanas, which mimic other creatures, allow us to contact earlier forms in our evolutionary heritage. Numerous sexual are based on life forms other than our own.

When energies are exchanged and channeled through Tantric love-postures, they cause a resonance that travels beyond the dimensions of our world. Several Tantric texts refer to sexual postures as vehicles for supernormal or out-of-body travel.  (try to watch the film don't look down (2008))

The main purpose of the Yoga asana is to circulate subtle energies in a precise way. A well-balanced body, firmly positioned, does not encounter difficulty for staying in meditation or in conscious ecstasy. Postures create a particular form for the body that serves as a way for communication with the Self. In advanced Tantric practices precise body postures are used during rituals to evoke particular archetypes and familiarize the Yogi with them.

As I mentioned in Part 1, the early part of the morning (especially sunrise) or the early evening (especially sunset) are particularly good times to practice Yoga asanas. First thing upon rising in the morning, drink a little pure fresh water to tone up the organs. Then take a bath or shower and clean the nostrils and tongue (the techniques for this will be described in another post, meanwhile, you can look for Neti pot for the nostrils and tongue scraping are both from the Ayurveda) Stretch the body and do a few light exercises.

You can evolve your own order of practice or follow the instructions of a good Yoga manual. Generally, you should advance gradually to the more complex positions as you warm up during the session.

Breathing techniques are very much a part of Yoga asanas and should be practiced at the same time. But don't force them and always be sure to use your common sense. For example, don't move from an asana that requires

exertion to a breathing technique without first allowing the body to adjust.

The more complex asanas can be easily achieved by first meditating and visualizing the form and flow of energy through the posture. Then, when you physically attempt the posture, you will be surprised to find a new ease and ability. The body opens up and becomes flexible once the mind has understood and gained ascendancy over a posture.

Yoga is best practiced as a creative activity rather than a mere task. Let the positions "speak" to you and learn to flow naturally from one to the other (that’s why it is much better to practice alone and not in a class. My advice is to do some private classes, so you are sure you are doing the postures correctly and then practice on your own). The practice of Yoga asanas will deepen your insight into the meaning of life, enable your body to function effectively and harmoniously, and help you to develop a deep awareness of the Subtle Body and its energies.

In all transcendental sexual experiences, a healthy and relaxed body is an ally. A stiff torso is a real hindrance to sexual exploration; it reflects physicality, guilt, and psychological retentiveness rather than ecstasy or liberation. Hatha Yoga is the antithesis of heavy physical exercise. A good Yogi is not muscle-bound; rather, his strength lies within.

Generally, it is best to learn at least two sitting postures, several stretching positions, simple reclining positions, a squatting position, a reverse position (like the headstand), and at least one complex asana.

freshwaterYoga becomes a natural part of your life, you'll be amazed to find how much extra energy and spirit you have for day-today activities. For couples wishing to expand the parameters of their physical relationship, there is no greater preparation than shared participation in Yoga.

The posture known as head of a cow (gomukhasana) is created by linking the hands in turn, as shown. It creates a special energy circuit, opening up the heart and throat centers, effectively releasing tension. Several variations of this posture also involve the lower part of the body; in these the legs are either crossed in the lotus posture or directly over each other as in the heroic posture.

The serpent posture or cobra exercises the spine and tones up the internal organs. From a totally relaxed recumbent position, the body is stretched and tensed while the breath is held, causing an expansion of consciousness and heightened sensual awareness. It improves circulation and stimulates the sexual organs.

The fish posture (matsyasana) is ideal for total relaxation and meditation. First take up the full lotus posture and gradually lean back until the head rests on the floor. Practice arching up the back while keeping the head in position. This posture helps correct improper breathing, strengthens the lungs, and stimulates the circulation. It is also helpful in regaining involuntarily lost sexual energy.

This type of standing posture requires balance and should be used to focus the mind and channel vital energy to different subtle centers (Chakras) by the placement of hand or hands. The "bound" position of the body creates a special circuit that concentrates energy. Both these positions tone up the internal organs (liver, spleen, and intestines, especially) and aid the development of mental and spiritual intensity.

The bound lotus posture (bandha padmasana) creates flexibility in the neck, shoulders, and back. Once the position is achieved, the head should be thrown back and a number of deep breaths inhaled. Then bend forward while exhaling and touch the forehead to the ground. This helps awaken the latent Kundalini and should be accompanied by constriction of the anal sphincter muscles.

The camel posture (ushtrasana) evolves from a bow-like shape, linking hands and feet. The hands

are lifted up and brought together as illustrated. This posture is very beneficial to the back and stimulates the glandular system. It also helps one gain control of sexual energy.

The Yoga head stand (shirsasana) is one of the most effective postures for reversing the outward flow of sexual energy. When practicing it, one should visualize all energy flowing to the head.

The Yoga head stand helps reverse the involuntary outward flow of energy.

Taken Slowly the feet should be brought up close to the elbows, lifted up and straightened. The Yoga head stand shouldnot be rushed; the "base" of interlocked hands and the two elbows should be carefully held, and breathing focused at the navel region. Practiced with care, the Yoga head stand ensures a proper blood supply to the pituitary, pineal, and thyroid glands and tones up the whole body. It is particularly helpful in overcoming loss of memory, aging, and sexual problems.

The supported complete body posture (salamba sarvangasana) or shoulder stand is an inverted position that has a direct beneficial effect on the whole glandular system, especially the thyroid. This posture aids the balance of hormonal levels in the body, tones up the organs, and helps relieve asthma, bronchitis, colds, and headaches. It invigorates the whole being and improves overall health and beauty. Here I am doing another variation of it.

The plow posture (halasana) should be practiced as slowly as possible. It is helpful to the muscles of the back and neck, increases the flow of blood to the legs and effectively reduces fatigue.

Place the hands level and equipoised below the navel center. While thus sitting in the lotus posture, straighten the spinal column, throw out the diaphragm and bend the neck to the shape of a hook, pressing the chin near to the throat. Place the tongue against the roof of the mouth, just behind the teeth. All these factors help the practitioner of Yoga to experience true meditation. - SECRET DOCTRINES OF MAHAMUDRA

For part 1 : https://mynameisaviv.blogspot.com/2019/12/yoga-and-tantra-part-1.html

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.I will be happy also to hear what do you think or any question in the comments below

Namaste