"Restrict the opening of the throat Nadi so that the air touches from"
the throat to the chest, making a sound while passing."
                                 (Hatha Yoga Pradipika Chapter 2 verse 51)
"控制喉轮的开合, 让气流触压喉部进入胸腔, 并在通过时发出声音"
                                                        (哈他瑜伽之光   第二章51节)


     Ujjayi means rising victoriously. When practiced regularly the chest and torso remain up giving the practitioner a look of pride. Ujjayi pranayama is the roots of yoga breathing techniques. It is the foundation of proper breathing and one of the most commonly practiced yoga breathing techniques. In Ujjayi pranayama the body becomes a musical instrument. The ears and mind continually listening and fine tuning this instrument to create the perfect sounds during inhalation and exhalation.
    乌加依意为至高无上的征服.练习时胸部和躯干扩张如同一位骄傲的征服者. 乌加依呼吸控制法是瑜伽呼吸技巧的基础, 是建立正确呼吸的基石, 也是练习最广的呼吸技巧. 在乌加依呼吸中, 身体成为一件乐器. 耳朵和大脑不断倾听,调谐,从而在呼吸中创造出完美的音色.

     Many yoga practitioners believe that our life is measured by the amount of breaths that are taken. For this reason Ujjayi is used to lengthen the breath and lengthen the span of life.
An unsteady breath leads to an unsteady mind therefore Ujjayi is also practiced to smoother the flow of breath and harmonize the breathing rhythms.
    许多练习者认为生命的长度被呼吸的次数限制, 因此乌加依被用来延长呼吸,扩展生命. 呼吸不稳导致头脑浑浊, 因此乌加依练习也被用来调节呼吸频率, 令呼吸更加和谐.

Technique : Inhale gently allowing the air to pass into the body with ease and no resistance.
              Exhale make a sound with the mouth closed that sounds like "hhhhha".
              Make the sound the same throughout the exhalation. This will indicate the same     amount of air leaves the lungs throughout the exhalation. An uneven sound usually indicates an unsteady nervous system. Or you can say during exhale we have to partially contract our Glottis and then automatically this sound can produce, if can't then just let your chin little down and try.
技巧: 吸气时放松, 让气流毫无阻碍地进入.
      呼气时,闭上嘴巴, 喉部发出类似"哈"的声音.
      每次呼气时,让声音保持一致, 这表明从肺部释放的气体量一致.不稳定的声音通常暗示不稳的神经系统. 你也可以理解为,在每次呼气时收缩声门, 自然发出这种声音. 如果开始做不到, 可以试着微收下巴.

     Resistance created by the sound slows down the breathing rate and creates a back pressure that helps keep the airways open.
     由声响导致的阻力降低了呼吸频率, 产生一种反向压力使得气道通畅.
     Careful not to use too much force. A sound that is too loud indicates too much internal conflict. Muscles are used in the exhalation and other muscles are used in restricting the exhalation and also to create the sound. Use the muscles lightly so that the conflict of energy within is soft.
     注意,不要过分用力. 声音太大说明内部的"冲突"太激烈.部分肌肉作用于呼气过程,部分用于阻止呼出, 因此产生了声音. 轻柔的运用肌肉群, 保证内部能量的冲突是温和的.

Note : Ujjayi Pranayama also used in Vinyasa and Astanga yoga practice, this breathing gives body relaxation and calm feeling so you can enjoy your yoga practice. While Practice this breathing abdomen is passive and Chest, lungs part is active.
提示: 乌加依呼吸控制法也被用于流瑜伽和阿斯汤加瑜伽练习.此呼吸法令身体放松, 平静, 从而充分享受练习过程.练习此呼吸法是腹部处于被动状态, 胸腔和肺部则处于主动.

Benefits of Ujjayi Pranayama : The practice of Ujjayi Pranayama raises body heat, the sound vibrations calm and focus the mind, letting you relax more. Ujjayi can also be used to lower blood pressure and slow heart rate. Alternatively, it can also be used to raise the blood pressure and heart rate. This, again, depends on whether you are practising the Ashtanga style of forceful Ujjayi or the meditative style of slow and soft Ujjayi.  Ujjayi can also be effectively used for pain reduction, insomnia, and migraines.

益处:练习乌加依呼吸控制法增加体内热量, 声音的震动使得大脑平静, 身体更加放松. 乌加依也可以降低血压, 减缓心率. 另外,它也可以提高血压,加快心跳. 这取决于你练习阿斯汤加风格的强烈乌加依还是冥想性质的舒缓乌加依. 乌加依也可以有效地减少疼痛,缓解失眠和偏头痛现象.

     However, the most remarkable benefit Ujjayi Pranayama has to offer is that it performs internal purification, activation and energizing along with outer control and conditioning all at once. Ujjayi Pranayama cures heat in the head as well as and lung diseases like asthma, tuberculosis.

     尽管如此, 不得不介绍的乌加依最显著的功效是:体内净化, 通过外部控制激活协调能量.乌加依呼吸法有效缓解头部发热和哮喘、肺结核等肺部疾病。

 

Namaste Ji,

Yogi Manu

翻译:Maggie

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