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Pranayama Yogic Breathing Ujjayi

Ujjayi breathing is one of the main varieties of pranayama and is sometimes referred to as the Victorious breath. It can be used at any time, being particularly powerful during asanas to enhance your stretch and concentration and increase your energy levels. Ujjayi breathing is easy to learn and can benefit the body by increasing the flow of prana (life force); oxygenating and purifying the blood; clearing phlegm; increasing the flexibility and strength of the thoracic area; improving digestion; toning the nervous system; and as the thoracic area strengthens, building self-confidence.

Bear in mind that you will be partly closing the epiglottis. This will allow the air to enter the windpipe more slowly and you will notice a particular feeling and a distinctive sound which accompany this. Making this sound will focus your awareness on your breath and allow you to dwell in the moment.

Start is by sitting in a comfortable position, checking that the spine is vertical. Allow the hands to rest comfortably in the lap. Relax.

Exhale fully through the nose. Inhale, and as you exhale, partially open your mouth and allow a gentle ha sounds to escape. It sounds much like the breathing Darth Vada favours. You will notice the sensation of the air vibrating in the back of your throat. Allow the inhalation to come comfortably into the lungs, but not overfilling them. Once you have understand the principle, close your mouth so that the air is moving in and out through your nostrils, with the sound and vibration continuing on both the inhalation and exhalation. Allow the breath to be long, deep and relaxing.

Avoid trying too hard. By letting go, relaxing the shoulders, softening the mouth and allowing the ujjayi breath to happen with minimum effort, you will succeed. With practice you will be able to enjoy the rhythm of the ujjayi breath and your lungs and diaphragm will strengthen as they work with the narrowing of the throat. Your energy levels will increase whilst still retaining a sense of centredness and emotional balance.

Beryl Whiting is an experienced and qualified Yoga instructor offering hatha Yoga classes in the South Beds and Milton Keynes area of the UK. Beryl's teaching style encourages her students to enhance the awakening of an awareness of what is happening in their mind and body. She is particularly noted for her soothing voice and relaxation sessions. A relaxation CD is available from her webblog at http://www.yoga4healthyliving.com. This webblog is full of ideas of practical ways to develop and maintain a sense of emotional and physical well being.

Many a potential yoga student eagerly looked up class schedules at their local gym only to be baffled by the variety of different types of yoga there are. These yoga types are actually all made up of the same postures, or poses, they use them in differing ways to achieve specific goals. Here is a guide to the most popular of yoga styles, so you can find the one you're looking for. These are the most likely to be taught at your gym and have dvd teachings readily available.

We'll start with two very general terms that each describes a variety of other, more specific types:

Hatha - These types of yoga are especially good for the beginner just learning the basic poses. They tend to be gentle, slow-paced, and done to very soothing music.

Vinyasa - These yoga types are physical movements synchronized with breathing. A Vinyasa class would typically begin with vigorous "sun Salutations" as warm-up. These match physical movement with breath. More strenuous stretching movements are done toward the end of the class.

As we discuss the more specific types of yoga, you'll see many are named after the teachers that invented them:

kundalini - This Vinyasa type of yoga uses quick, repeated movements rather than long position holds. There may even be some chanting or call and response techniques used during the class. kundalini holds the breath control during posture performance as essential. The expected result is energy moving from the lower body to the upper.

Bikram/Hot - This is usually referred to as "Hot Yoga," and was initiated by Bikram Choudhury. In its full version it is a series of 26 moves, but not all are used in all classes. As its name implies, it is practiced in a hot room - about 95 to 100 degrees Fahrenheit. This allows for a cleansing sweat and muscle relaxation.

Ashtanga/Power - Ashtanga is a quick-flow and intense yoga and is physically demanding. The "flow" is a term used to describe how much time you hold a movement and then move to the next movement. In true Ashtanga yoga the same movements are always performed in the same order. "Power yoga" is something that has been derived from Ashtanga. It will have the same flow, but not necessarily have the same strict pose set. Both are often used for weight loss purposes.

Iyengar - Named after teacher, yogi B.K.S. Iyengar, Iyengar yoga pays particular attention to proper body alignment. Iyengar yoga's flow is slow, emphasizing long holds and often employing various props, such as blankets, straps, and other items that help your body find the correct alignment for each position.

Anusara - This type was founded by John Friend who wanted to create a more light-hearted class open and beneficial to yoga students of all levels. It adds the positive philosophy associated with tantra to the emphasis on physical alignment espoused by Iyengar.

Jivamukti - Inspired by Ashtanga yoga, Jivamukti promotes chanting, meditation and studies of the spiritual realm. These classes are found primarily in the U.S. and are quite physically challenging.

sivananda - These yoga centers teach more than simple yoga classes. There are now over 80 such centers world wide, and they were founded by a student of Swami sivananda. Their five basic principles are: 1. proper exercise (Asana) 2. proper breathing (Pranayama) 3. proper diet (vegetarian) 4. Positive thoughts and meditation (Dhyana)

No matter which type of yoga you choose, always check with your doctor before starting a yoga, or any other kind of exercise regime.

Michael Russell Your Independent guide to Yoga