Ujjāyī

Classical description

The Haṭha Yoga Pradīpikā (2.51-53) describes:

“Closing the mouth, inhale slowly through both nostrils in such a way that the air is felt from the throat to the heart, producing a sound.”

“Retain as before and exhale through the left nostril. This eliminates phlegm disorders in the throat and increases the digestive fire.”

“This prāṇāyāma called Ujjāyī can be practiced while walking or sitting. It destroys defects of the nāḍīs, dropsy and disorders of the dhātus.”

Technique

1. Sit in meditative posture (or practice walking or standing)
2. Close the mouth
3. Slightly contract the glottis (as if about to fog a mirror)
4. Inhale through the nose with this contraction, producing a soft sibilant sound
5. The sound should be continuous, like the distant ocean or a sleeping baby
6. Retain the breath applying the bandhas
7. Exhale through the left nostril (or through both in gentle practice)
8. Maintain the glottic contraction throughout the breath

Effects according to the texts

The HYP mentions:

• Kapha-doṣa-ghna — destroys disorders of kapha (phlegm)
• Dhātu-gata-doṣa-ghna — eliminates tissue defects
• Jalodara-nāśana — cures dropsy
• Can be practiced in any activity

Recognized effects:

• Calms the nervous system
• Slightly warms the body
• Improves concentration
• Naturally lengthens the breath
• Is the base breathing for āsana practice in vinyasa yoga

Notes

Ujjāyī means “victorious” or “that which conquers”. The characteristic sound is produced by partial constriction of the glottis, not the nose. It is one of the most versatile prāṇāyāmas: it can be done gently throughout the day, during āsanas, or intensely in formal kumbhaka practice.