Easing Ujjayi Breathing

我在Yoga Journal網站上看到一篇＂Easing Ujjayi Breathing＂的文章，對於練習Ａshtanga Yoga者非常具有參考價值，網址在http://www.yogajournal.com/practice/768_1.cfm?ctsrc=blurb2，我則將全文轉刊如下，如果對於其他主題有興趣的網友，也建議常造訪Yoga Journal網站，會常有驚喜的發現。這篇文章是Tim Miller回答一位網友的問題＂My teacher has told me that my Ujjayi breathing is too strained. I've tried to ease it, but I am not sure if I'm doing it right. ＂他的專業回答如下：

＂When done properly, Ujjayi (translated as "victorious") breathing should be both energizing and relaxing. In the Yoga Sutras, Patanjali suggests that the breath should be both dirga (long) and suksma (smooth). The sound of Ujjayi is created by gently constricting the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound. Something like the sound of ocean waves rolling in and out.

The root of your problem may be as simple as the effort you exert to perform Ujjayi. It is important to remember that the key to Ujjayi breathing is relaxation; the action of Ujjayi naturally lengthens the breath. Some small effort is required to produce a pleasing sound, but too much effort creates a grasping quality and a grating sound. Generally, it is the inhalation that presents the greater challenge. So begin by practicing on the exhalation where there is a natural letting go process.

To practice the inhalation, focus on creating a soothing and pleasing sound that is unhurried and unforced. I suggest working on your Ujjayi breathing in a seated, relaxed cross-legged position. Imagine sipping the breath in through a straw. If the suction is too strong the straw collapses and great force is required to suck anything through it. Once Ujjayi breathing is mastered in a seated position, the challenge is to maintain the same quality of breathing throughout your asana practice.

Throughout your practice, try to maintain the length and smoothness of the breath as much as possible. Once you find a baseline Ujjayi breath in a pose that is not too strenuous (Ｄownward Facing Dog for example), endeavor to maintain that quality of breath throughout the practice. Some asanas require great effort, and you may begin to strain in your breath. If you are straining in your breath, you may be pushing yourself too hard in your practice. Use that feedback as a guide throughout your practice. If you start to strain, it may be time to back out of a pose and rest. ＂

Tim Miller是第一位獲得 Pattabhi Jois at the Ashtanga Yoga Research Institute in Mysore, India認證的美國人，已修習瑜珈超過二十年，個人網站位於 www.ashtangayogacenter.com。