Ujjayi pranayama I You listen to the audio file ‘Ujjayi pranayama I’. In this type of pranayama you learn to be alert and have an even and rhythmic breathing. In ‘Ujjayi pranayama I’, the inhalation and exhalation are normal, soft and slow. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expands the chest and ease the breathing.   Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.Swallow once to allow the tongue to rest in the mouthPull the chin in so you make a chin lock without collapsing in the chestRelax the fascial musclesTake a normal inhalation followed by a normal exhalationWhen you inhale, fill both lungs evenly and slowly. Feel the expansion of the chest upwards and outwardsWhen you exhale, breath out evenly and slowly. Feel how the shoulder blades go in and down of the backInhale and exhale quietly releasing the diaphragm evenly and gentlyPay attention to the flow of your breathIs it fast or slowly?Is it superficial or deep?Where do you inhale from – from the stomach – from the chest – from the throat?With all this awareness of your breath you let go of tensions of your body and unpleasant feelings with an exhalationFeel the chest and the lungs. Inhale slowly and smoothly and exhale slowly and smoothlyBe alert to how the normal breath find its own channel and space.Notice the changes in the speed of your breathNotice the expansion and contraction process when you inhale and exhaleNotice the settlement of the body and how the body and mind calm down while you inhale and exhale slowly and softlyHence, the rigidity of the mind vanishes Now ‘Ujjayi pranayama I´ startsTake a normal, soft and slow inhalation followed by a normal, slow and soft exhalationA normal inhalation followed by a normal exhalationKeep the chest lifted and take a normal inhalation followed by a normal exhalation Repeat the cycle of a normal inhalation followed by a normal exhalation on your own. When you do ‘Ujjayi pranayama I´ feel how the unrhythmic breathings slowly become rhythmic. Now continue with ‘Ujjayi pranayama I´ on your own 6 or more times. When you have completed ‘Ujjayi pranayama I´ you can either continue with ‘Ujjayi pranayama II´ or roll the body to the right side, open your eyes and come slowly up. I wish you a wonderful day with an alert mind.

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