The following sections list three types of ujjayii pranayama in the seated position.

Deep Inhalation and Normal Exhalation

Sit for pranayama. Sit in on two folded blankets in Sukhasana (refer to FIGURE 11-12,). Cup the fingertips by the hips and lightly lift the buttocks, stretching the torso up. Lower the buttocks back down to the floor while maintaining the lift and length of the sides of the body.

Bend the elbows and place the back of the hands on top of the thighs, close to the hips. Press the buttock bones down as you lift the spine up. Release the shoulder blades down as you firm them into the back. Bring the upper back in without jutting out the front ribs.

Inhale the breath and lengthen up the spine to the crown of the head. Exhale and bend the neck at the seventh cervical vertebrae. (This is where the neck meets the shoulders). Releasing the chin down, bring the chest to the chin. Close and soften the eyes. The chest remains lifted throughout the exercise.

Breathe normally for several breaths. Exhale completely and then inhale slowly, steadily, and deeply. Lengthen the torso up and fill the lungs. Keeping the chest lifted, exhale normally. Repeat this sequence two more times and then breathe normally for three breaths.

Continue with two more cycles of deep inhalation and normal exhalation, ending on the inhalation. Then lift the head, and breathe normally.

You can also practice this while sitting with your back to a wall for support. If you suffer from a cardiac disorder or hypertension, don't do this exercise.

The benefits of this type of pranayama include the following:

• It increases the amount of oxygen taken into the body.

• It increases your energy level.

• It is beneficial for low blood pressure.

• It is good for asthma.

• It is helpful for depression.

Normal Inhalation and Deep Exhalation

Sit for pranayama. Sit in on two folded blankets in Sukhasana (refer to FIGURE 11-12,). Cup the fingertips by the hips and lightly lift the buttocks, stretching the torso up. Keeping the length created in the torso, lower the buttocks back down to the floor.

Bend the elbows and place the back of the hands on top of the thighs, close to the hips. Press the buttock bones down as you lift the spine up. Release the shoulder blades down as you firm them into the back. Bring the upper back in without jutting out the front ribs.

Inhale the breath, and exhale, bending the neck at the seventh cervical vertebrae. (This is where the neck meets the shoulders.) Release the chin down and bring the chest to the chin, keeping the chest lifted. Close and soften the eyes. The chest remains lifted throughout the exercise.

Breathe normally for several breaths. Exhale completely and then take a normal inhalation, followed by a deep, slow exhalation. Keep the spine lengthening up. Repeat this pattern two more times and then return to normal breathing for three breaths.

Resume by exhaling completely, inhaling normally, and exhaling slowly and fully. Do this entire cycle two more times. Then lift the head and breathe naturally.

You can also practice this while sitting against the wall for support. Do not practice if you're experiencing depression or low blood pressure. The benefits of this type of pranayama include the following:

• It soothes the nervous system.

• It quiets the mind.

• It is beneficial for cardiac disorders and hypertension.

• It expels carbon dioxide waste from the body.

Deep Inhalation and Deep Exhalation

Sit for pranayama. Sit on two folded blankets in Sukhasana (refer to FIGURE 11-12,). Cup the fingertips by the hips and lightly lift the buttocks off the floor and stretch the torso up. Lower the buttocks back down to the floor while maintaining the length of the sides of the body.

Bend the elbows and place the back of the hands on top of the thighs, close to the hips. Press the buttock bones down as you lift the spine up. Release the shoulder blades down as you firm them into the back. Bring the upper back in without jutting out the front ribs.

Inhale the breath, and lengthen up through the back of the neck and the head. Exhale and bend the neck at the seventh cervical vertebrae, where the neck meets the shoulders. Release the chin down and bring the chest to the chin, keeping the chest lifted. Close and soften the eyes. The chest remains lifted throughout the exercise.

Breathe normally for several breaths. Exhale completely and then inhale slowly, steadily and deeply. Lengthen the torso up and fill the lungs. Keeping the chest lifted, exhale normally and bend the neck at the seventh cervical vertebrae. Let the head release down and bring the chest to the chin. Close and soften the eyes. The chest remains lifted throughout the exercise.

Breathe normally for several breaths. Exhale completely and then take a slow, deep inhalation, followed by a deep, full exhalation. Keep the chest lifted during the exhalation and the spine lengthening on the inhalation.

Repeat this pattern two more times and then return to normal breathing for three breaths. Then start the lengthened inhalation and exhalation for two more rounds. Inhale and lift the head up. Relax. You can also try practicing this while sitting against a wall for support and alignment.

The benefits of this type of pranayama include the following:

• The lungs are saturated with the breath.

• It soothes the nervous system.

• It reduces phlegm.