UJJAYI PRANAYAM STEPS AND HEALTH BENEFITS


Ujjayi pranayam is one of the best respiratory exercise .In this pranayam breath air is kept outsides during the process. that's why it is named as a ujjayi pranayam.
 ujjayi Pranayam  is performed  in the ratio  of 1:2:3,  when you inhale it  takes one second, when you breathes out should be 2 seconds and holding the breath-ought to be for three seconds.
Below are some steps and health benefits of ujjayi pranayam


 STEPS FOR UJJAYI PRANAYAM

    • First of all sit in padmasan ,and close the eyes, keep your spinal cord and and head erect
    • Now Breathe in deeply .
    • Then Exhale whole the air completely.
    • After exhalation hold down your breath as mentioned earlier on that time phrase
    • During holding phase Try to pull your stomach upward
    • Now touch your chin to chest ,this position is known as Jalandhar Bandha or Throat lock .  pull your stomach in and up under the rib cage,such that  your  stomach and back seems to touch each other from inside (this position is known as Uddiyana Bandha). And Lifting the muscle from groin area is called Mulabandha or Root lock.
    • Hold this position for 5 to 10 seconds.
    • During this process assume that all of the negativity is being exhaled from your  body
    • Now relax and get back to starting position
    • repeat this procedure 5-10 times
    • It is not advisable to do this position if you have neck and back pain

BENEFITS OF UJJAYI PRANAYAM

    • Helpful to treat Constipation, Acidity, Gastric problem, Hernia.
    • It improves the digestion
    • It cures the reproductive organs related complaints.
    • Helpful for diabetic patients
    • It treat  urinary and sperm-related problems.
    •  helpful to achieve the tranquility and self-enlightenment.

PRECAUTIONS:

    • This pranayam should be done after bhastrika pranayam
    • Avoid if you have heart related problems such as a B.P.
    • Women should avoid it during periods and in pregnancy
    • It should be done at empty stomach

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