Guidelines
- If you are using nostril control do no use Ujjayi – only apply one breath regulating mechanism at a time.
- Place your fingers at the bridge of your nose.
- Use light pressure and small movements to control the nostrils.
- Keep the head and neck centered, do not let the head fall down and to the right towards the raised right arm.
Anuloma Ujjayi
The technique combines ujjayi and alternating nostril control:
- Inhale both nostrils ujjayi.
- Exhale left nostril.
- Inhale both nostrils ujjayi.
- Exhale right nostril.
Practice
Practice 1:
1 . 0 . 1 . 0 x4 ujjayi breaths
1 . 0 . 1 . 0 x4 anuloma ujjayi breaths
1 . 0 . 1 . 0 x4 ujjayi breaths
Practice 2:
1 . 0 . 1 . 0 x4 ujjayi breaths
1 . 0 . 1 . 0 x8 anuloma ujjayi breaths
1 . 0 . 1 . 0 x4 ujjayi breaths
Practice 3:
1 . 0 . 1 . 0 x4 ujjayi breaths
1 . 0 . 1½ . 0 x8 anuloma ujjayi breaths
1 . 0 . 1 . 0 x4 ujjayi breaths