Ujjayi II Pranayama

Five minutes.

You can do this exercise either sitting up, if you are experienced with pranayama, or lying down.

If you do this exercise upright, sit in a comfortable cross-legged position with your spine tall.

Without rounding your lower or upper back, lower your chin toward your breastbone into jalandhara bandha, the chin lock.

If you do this exercise lying down, use a pranayama pillow or fold your blankets so that they are about eight inches wide and several feet long.

Sit in front of the prop (not on it) and lie back with your spine on the prop and extra support under your head to ensure your chin is lower than the forehead.

Let your arms and legs rest at your sides as in Relaxation pose. Close your eyes.