Ujjayi Pranayama (The regulator for the hormones and the heart)

 

Ujjayi Pranayama (The regulator for the hormones and the heart)

 

Ujjayi in Sanskrit means victory. The original Sanskrit translation for Ujjayi Pranayama is:

• Ujjayi: Victory over
• Pranayama:  Prana – life force, breath; Yama – control, restraint, regulation

Ujjayi breath belongs to the tranquilizing group of the Yoga breathing practices also known as psysic breathing. This mindful practice brings great ease to body and mind. By doing this breathing calmly and deeply you can regulate your physical reactions, mind, emotions, metabolism, blood pressure, thyroid gland and hormone secretion. The speed and quality of a persons breath reveals his or her emotional and mental state. There is a correlation between life expectancy and speed of breath. The slower and deeper you breathe, the longer you can live.

Slower breath promotes as well smooth flow of energy and is less stressful to vital organs such as the heart. Once the blood circulation becomes normal and smooth from heart to brain, it also tranquilizes the brain cells. In simple words: “Breathe right, and you can live longer.”

 

🔶    How to do?

 

Sit in any comfortable posture with your spine upright. If you cannot sit on the floor, you can sit on a chair or bed. Gently close your eyes. Close your mouth, inhale deeply and slowly through your nostrils. Bring your awareness to your throat pit. Contract your throat muscles gently and let the air go in, passing through the throat from nose to the lungs. Then exhale deeply and slowly, let the air go out, passing through the contracted throat from lungs to nose. Each inhalation and exhalation is long, full, deep, and controlled. The contraction of your throat pit makes a soft snoring or hissing sound. The mouth must remain closed throughout this practice.

 

This breath practice should be done patiently, in an even and steady manner, never forced and not cause stress. Relaxation is the cause and the result of proper Ujjayi breath. Ujjayi can be practised anywhere and at any time. Almost there are no precautions for this practice.

 

 

✔️    Benefits

 

Ujjayi breathing lengthens your breath and strengthens your lungs and diaphragm. It balances the thyroid gland, controls the blood pressure, cholesterol level, and heart rate as well as relaxes the mind. It has an overall calming effect on your nervous system and can have a positive impact on depression. Furthermore Ujjayi breathing gives you something to focus on (your throat pit) and when you focus on your breath, it brings you back into the present moment. Everyone can do this practice regardless any difficulties and diseases.

 

 

Kapalbhati Pranayama (The detoxifier)

 

Kapalbhati Pranayama (The detoxifier) 

 

Kapalbhati is a hatha yoga shatkarma (cleansing) practice but also a vitalizing pranayama. Same as Bhastrika, Kapalbhati belongs to the heating group of the Yoga breathing practices. The fundamental difference to Bhastrika is: In Kapalbhati, the inhalation during the breathing is normal and only the exhalation is forceful. ‘Kapal’ means forehead and ‘bhati’ means to clean. This practice cleans your frontal lobe of the brain which is responsible for the understanding. The focus in this practice is to throw out as much as possible deposited carbon dioxide from the lungs and the blood stream through forceful exhalation. When you have less carbon dioxide in your blood stream, your breathing becomes smoother and more rhythmic, leaving you more active and energetic. That’s why it is called a vitalizing breathing technique. The rapid exhalation, same as in Bhastrika, activates your metabolism and increases your body temperature. It is also a great cardio exercise for your heart muscles. 

 

  How to do? 

Sit in any comfortable posture with your spine upright. If you cannot sit on the floor, you can sit on a chair or bed. Close your mouth, inhale normally and exhale forcefully by using your abdominal muscles. When you use your abdominal muscles then you can use your full lungs capacity, the diaphragm goes upward which squeezes the lower part of the lungs, so it empties the lungs from carbon dioxide easily (less carbon dioxide, more oxygen). With more oxygen in your lungs and bloodstream you feel more vital and have more energy. One round of Kapalbhati can be 50 to 100 breaths according to your capacity. Do 3-5 rounds. 

 

 

  Precaution 

Those having high blood pressure, epilepsy, hernia, heart problems and recent surgery should not do this practice or consult your yoga teacher first. The best time to practice Kapalbhati is in the morning with an empty stomach (before breakfast). Never practice Kapalbhati or any other practice from the heating breathing yoga practices in the evening before bedtime, as they are all vitalizing, stimulating and energy giving practices. Note: This practice is good for the heart but if you have a heart problem then DON’T do this practice. 

 

  Benefits 

Increases vitality, cleans the lungs to protect from cough and cold, mucus, controls diabetes, strengthens core muscles, makes your tummy more form and flat, and activates the frontal lobe of the brain which makes us more active and energetic