Ujjayi means "victorious". It is a breath taken through the nose with a slight narrowing at the back of the throat, which makes a soft, even sound like distant waves; for that reason it is often called the ocean breath. It is one of the eight classical pranayamas of the Hatha Yoga Pradipika, and it is the breath used throughout Ashtanga Vinyasa practice.
How to find the ujjayi breath
- Sit comfortably with a tall spine and relaxed shoulders.
- With the mouth open, breathe out as if fogging a mirror, with a soft "haaa". Notice the gentle narrowing at the back of the throat.
- Keep that same narrowing as you breathe in, with the same soft sound.
- Now close the mouth and keep the narrowing, breathing in and out through the nose. The sound continues, quieter.
- Make the inhalation and exhalation equal in length and smooth from start to finish.
The sound should be audible to you and perhaps your neighbour, not across the room. The face, jaw and tongue stay relaxed.
Ujjayi in asana practice
In Ashtanga and flow classes, ujjayi sets the rhythm of every movement: one movement to one breath. The sound tells you at once when you are straining, because it becomes rough or stops. If you cannot keep the breath smooth in a posture, ease off. Our comparison of Hatha vs Ashtanga yoga explains how breath and movement are linked in each style.
Ujjayi as pranayama
As a seated practice, ujjayi is breathed slowly, often with a longer exhalation, for five to ten minutes. The classical form described in the Hatha texts adds breath retention, which should be learned from a teacher. Without retention, ujjayi is a gentle practice suitable for most people. Our guide to the types of pranayama shows where it fits among the others.
What it does
The narrowing slows the breath and makes it even, and the sound gives the attention something to follow. Most people find it steadying and warming. It is a practice of breath control and focus, not a treatment for any condition.
Common mistakes
- Squeezing the throat: the narrowing is light; a tight throat makes a harsh sound and can cause strain.
- Making it loud: volume is not the aim; evenness is.
- Uneven breaths: a short inhalation and a long, collapsed exhalation, or the reverse.
- Tensing the face or shoulders.
Precautions
Ujjayi is gentle, but stop if you feel light-headed or your throat becomes sore. If you have a respiratory or heart condition, or very low blood pressure, practise lightly and without retention, and ask your doctor first.
Learning it with us
Ujjayi is used in every Ashtanga session and in the morning pranayama classes of our 200 Hour Yoga Teacher Training, and our 10 Day Ashtanga Immersion teaches it from the first day.
