Vishuddhi Vakya: Throat Ujjayi

(waves softly crashing) Our first Ujjayi technique is called Vishuddhi Vakya Ujjayi Bhedana so this is the Ujjayi where sound is... Physically and energetically generated in the throat center. About the height of the Adam's Apple. And alambana, support, like a foundation for this breathing is what we learned earlier, is this purna ha jathara bhedana. Inhale, breathing from the perineum, to the armpits and exhale from the armpits back to the perineum.

And if you remember, dome of the diaphragm is moving. So, inhale, it's moving up, and exhale it's moving down. So, this is the foundation for this vishuddhi vakya ujjayi bhedana. We can start with that. (silence) And then, gradually start to control slightly, but very soft way, try to contract the wind pipe so that you can hear the sound of your breathing.

Focus first on that sound. (silence) And then gradually see if the offers from that sound, the movement, the vibration that is creating that sound. Try to offset that physical movement where that sound originates. (silence) And then, gradually go little bit more deeper in the sound so that you focus that on the prana subtler level. So that you actually focus on that energetical foundation of that movement, how the energies flow in the throat center.

(silence) Keep the tongue relaxed. And roll of the tongue mula jihva. Keep that also relaxed. (silence) And this breathing technique, this help to bring the awareness to the mental level, on the manomaya. And this is quite nice if you apply it to the asana practice this is quite nice when you do that, where there's some flow the movement is dynamic. So, now we gonna do sun salutation and try to keep the focus on this vishuddi, which is built on purna ha jathara bhedana.

So start, inhale from the perineum to the armpits, and exhale from the armpits to the perineum. Inhale, the diaphragm is moving up, exhale it's moving down. And then bring the focus on the throat. First, hear the sound. Then feel the sound at the physical level.

Then try to feel the sound vibration on the energetic level. Energetical location in your throat. Then inhale, exhale press the palms together. Inhale, lift the arms up, open chest, tuck the tailbone down and exhale, fold forward, relax ... the neck. Then inhale right leg back, keep the focus on the breathing.

And then return, left leg back and exhale knees, chest, and chin down, tuck the tailbone down. Inhale from the perineum to the armpits, feel the breathing in the throat center. And exhale from the armpits back to the perineum. Then hold one, two ... (counts to five) And five, inhale the right foot next to the hand, then arms up and exhale, uttanasana, bend forward.

Then inhale arms up and exhale arms down. And then one more round because this is symmetric ... So, inhale, breath from the perineum to the armpit. Feel the breathing in the throat center. And exhale from the armpits, perineum.

Inhale ... exhale ... inhale ... exhale. Inhale, now left leg back, left shin down, sacrum down, arms up, little fingers side up, and then return. Kumhakasana Chest, chin down. Inhale, upper arms out, center staying forward and up, and exhale, adho muka savasana. Inhale, perineum, armpits.

Exhale, armpits back to the perineum. (counts to five) And five, inhale, left foot next to the hand. Then arms up, and exhale uttanasana, bend forward. And then inhale, open chest, anuvittasana and exhale back to the samasthiti. So, this was the Vishuddhi Vakya Ujjayi.

Thank you.