1. 1
ISHAN INSTITUTE
OF
MANAGEMENT AND
TECHNOLOGY
PERSONAL DEVELOPMENT
PROGRAM
SUBMITTED TO SUBMITTED BY:
DR. D.K GARG SIR UTSAV KUNDU

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[CHAIRMAN SIR] 20TH
BATCH
CONTENT
S
NO.
TOPICS PAGE
NO.
1. DETAILS OF ASSIGNMENT 3
2. ACKNOWLEDGEMENT 4
3. INTRODUCTION 5 & 6
4. SELF-REALIZATION 4
5. UNDERTAKING 5

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NAME = UTSAV KUNDU
DATE OFASSIGNMENT = 20/0CT/2014
ASSIGNMENTTOPIC = Ujjayi Breath Pranayama
GUIDE’SNAME = MRS. PRIYANKA MAM

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ACKNOWLEDGEMENT
I owe my gratitude to our chairman Sir
(DR.D.K GARG), for providing me the
opportunity to do this assignment.
It is my foremost duty to express my deep
sense of gratitude and respect to Mrs. PRIYANKA
MAM for her valuable guidance, sharing her
insights on the topic and for being a constant
source of inspiration.
UTSAVKUNDU

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INTRODUCTION
Yogis are convinced that everything is prana
(energy). The breath links the physical and energetic
universe. By applying the correct breathingtechnique
you can open a gateway to unlimited energy. The
correct breathingtechniquefor Ashtanga Yoga is Ujjayi
pranayama. Ujjayi breathing is a breath technique
employed in a variety of Taoist and Yoga practices. In
relation to Yoga, it is sometimes called "the ocean
breath". Unlike some other forms of pranayama, the
ujjayi breath is typically done in association with asana
practice.
Yoga breathing exercises, called “pranayama” in
Sanskrit, are an important part of developing a yoga
practice. According to the Yoga Sutras, the ancient yoga
text compiled by the sage Patanjali, pranayama is one
of the classical Eight Limbs of Yoga.
Ujjayi Pranayama (ooh-JAH-yeeprah-nah-YAH-
mah) is one techniquethat helps calm the mind and
warm the body. When practicing Ujjayi, you
completelyfill your lungs, while slightly contracting
your throat,and breathe through your nose. This
breathingtechniqueis used throughoutAshtanga and
Vinyasa yoga practices.
Ujjayi is a diaphragmatic breath, which first fills
the lower belly (activating the first and second chakras),

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rises to the lower rib cage (the third and fourth chakras),
and finally moves into the upper chest and throat. The
techniqueis very similar to the three-part Tu-Na
breathingfound in Taoist Qigong practice.
Its name comes from the Sanskrit word “ujjayi,”
which means “to conquer”or “to be victorious.”
Therefore, it is also often referred to as “Victorious
Breath.”Because of the sound it makes when
performed correctly, this breath is also sometimes
called “Ocean Breath” or “Hissing Breath.”But, many
yoga teachers simply refer to it as “Ujjayi Breath.”

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Etymology
"Ujjayi" comes from the Sanskrit prefix "ud" (उ�)
added to it and root "ji" (ि ज): "ujji" (िउ�ज),
meaning "to be victorious". Ujjayi (उ�जायी), thus
means "one who is victorious". Ujjayi breath
means "victorious breath".
purpose
The purpose of the Ujjayi breathing is to increase
the psychic sensitivity, it also helps bring down blood
pressure & heart beats. Also it makes the mind calm
and peaceful by removing the stress. It has a calming
effect on entire nervous system; especially it stimulates
the parasympathetic nervous system. If you are stressed
then 10 minutes of Ujjayi breath can reenergise you. So
this pranayama is very effective for relaxation of body
and mind.

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Process
 Sit down with the spine upright and close your eyes.
Inhale slowly through your nose and exhale through your
mouth.
 When exhaling, produce the sound ‘HHHHHAAAA’.
 From now on, keep mouth closed while exhaling.
Generate the same sound as before but this time with the
mouth closed. The position of the throat is unchanged
and natural. Make sure the sound originates from your
throat and not from the nose.
 Now maintain the same throat position while inhaling,
producing the same murmuring sound.
 Begin to balance the inhalation with exhalation. Balance
the sound, quality and length of breath. It’ll probably
notice that the exhalation is longer and stronger.
 Therefore, expand and emphasise inhalation. This is the
first way to expand your breath.
 Feel the heartbeat. Inhale over approximately three to
five heartbeats and exhale over the same amount. This is
the second way to expand breath during inhalation as
well as exhalation.

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 Lift the arms while inhaling, and lower them while
exhaling. The way breath adjusts to the movement
(Vinyasa) is the third way to expand breath.
 Now let the hands rest in your lap while you let your
breath flow. Experience the effect of your breathing. By
expanding the breath, absorb Prana (energy).
 It might even feel a delicate tingling in the back of your
throat. As your practice becomes more refined and
advanced, the quality of your breath will become more
subtle and you will become more in touch with the
Prana.
 Concentrate on the turning point between inhalation and
exhalation. Make sure you keep your breath flowing and
your throat open. This is the basis for an ongoing flow of
energy.
Practice - Note
I. Beginners can start with deep breathing practice in sitting
position (Padmasana - Lotus, Swastikasana- Auspicious,
Vajrasana - Thunderbolt, Any Cross legged position in
which the body can be relaxed and spine is erect.)
II. Then start creating hissing sound with breathe, this sound
is NOT produced in vocal chords but produced by
contraction of throat or epiglottis. Or you may contact
the throat and make frictional sound.
III. Initially 4 seconds inhale through both nostrils while
creating Ujjayi sound and exhale for 6 seconds through
both nostrils creating sound, this can be practiced for
about 5 minutes.
IV. With practice one can increase the counts to 4:8, or 5:10
or 6:12 seconds

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V. This Ujjayi sound can also be created while doing
Asanas. This helps release the stresses faster and makes
the mind focused easily.
BENEFITS
 According to Tirumalai Krishnamacharya, who taught
the creators of Ashtanga Vinyasa Yoga, Iyengar Yoga
and others, Ujjayi Pranayama is a balancing and calming
breath which increases oxygenation and builds internal
body heat.
 The Hawaiian yoga teacher Wai Lana says Ujjayi
Pranayama "tones the lungs and encourages the free and
healthy flow of prana", while helping to regulate blood
pressure and bringing oxygen to all parts of the lungs."
 It is said that Yogis can melt snow by using Ujjayi
breathing.' You might feel heat when first applying this
technique. As your practice advances the energy will
become more subtle. A quiet but steady force will
develop deep inside you with which you will be able to
master virtually impossible physical challenges with
ease.
 Superficially, the muscles carry the Yogi through the air.
However it is the breath which provides the necessary
prana (energy).' Prana is the basis of everything. It can be
consciously directed to heal and strengthen the body. The

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breath becomes the Yogi’s key to health, strength, and
vitality. Without breath there is no life.
 Ujjayi pranayama, also referred to as "the victorious
breath", provides the strength required to master every
asana. The absorbed prana (energy) can also be used to
facilitate body movement, allowing even Yogis with
slight builds to seem able to defy gravity and glide
through movements almost effortlessly.
 As the waves form the beach, so too does the breath form
the Ashtanga Yoga practice. Your inner waves set the
rhythm. The murmuring of your breath becomes the
murmuring of your inner ocean while waves of
inhalation flood your inner coast. Have you created a
flat, sandy beach where the waves subtly fade into
eternity, or do sharp cliffs rise from the waves causing
the surf to break with a loud roar on barren rocks? Create
the coastline that fits you and your practice today – not
too steep, not too flat.
 Like a surfer who rides the waves of a real ocean, your
inner surf carries you from asana to asana. Your breath
directs each movement.
 Ujjayi pranayama is also a very valuable technique from
a physiological point of view. Breathing through the nose
humidifies the inhaled air, tempers it and removes dust
particles. Using Ujjayi pranayama allows you to breathe
clean air. The murmuring Ujjayi sound causes the
bronchi to vibrate subtly, activating the ciliated
epithelium. Dust particles will also be removed from the
lungs in this way. During normal breathing, the pressure
on the bronchi during exhalation is quite modest. Ujjayi
pranayama maintains steady pressure inside the bronchi,
even during exhalation. This counteracts the collapsing

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of the smaller bronchi, allowing the exhalation to be
expanded and the amount of residual air in the lungs to
be reduced. This breathing technique is especially useful
for people who suffer from chronic obstructive lung
conditions or asthma.
TIPS
 When practiced correctly, Ujjayi breath will both
energize and relax the body, mind, and spirit. The
breath should be steady, rhythmic, smooth, and
full. The “ocean”sound should sootheyour mind.
Throughout your practice, keep the steadiness,
length, and smoothness of your breath as much as
you can.
 Use your breath as a guidepost throughoutyour
practice. First, notice the quality of your Ujjayi
breath in a pose that is not overly strenuous. As you
move deeper into your practice and into more
difficult poses, your breath might become shallow
or strained.
 When practiced correctly, Ujjayi breath will both
energize and relax the body, mind, and spirit. The
breath should be steady, rhythmic, smooth, and
full. The “ocean”sound should sootheyour mind.
Throughout your practice, keep the steadiness,
length, and smoothness of your breath as much as
you can.

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 Use your breath as a guidepost throughoutyour
practice. First, notice the quality of your Ujjayi
breath in a pose that is not overly strenuous. As you
move deeper into your practice and into more
difficult poses, your breath might become shallow
or strained.
Precautions
 If you have Low Blood pressure then this
pranayama can bring it further down. So you
must be careful.
 You may feel little warm or tingling sensation
in the throat due to friction but this is normal.
 Under No circumstances the proportion of the
breathing should be forced.
 If you feel dizzy then please stop the practice
and continue normal breathing.
 Be careful about not to tighten the throat
 Do not attempt any breathing exercise for the
first time without the guidance of a qualified
and knowledgeable teacher, particularly if
have a respiratory condition, such as asthma or
emphysema.

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SELF REALIZATION
After doing that yoga I realise that yoga breathing
exercises, like pranayama are an important part of
developing mental and physical power of working
for a long time. It reduces the stress that comes by
working for a long time. The Ujjayi breathing is to
increase the psychic sensitivity, it also helps bring
down blood pressure & heart beats. Using Ujjayi
pranayama allows me to breatheclean air.