Ujjayi Pranayama - Sleep Soundly

Ujjayi pranayama is traditionally practiced throughout an entire Ashtanga Vinyasa practice due to its heating effect on the body.  When performed alone, it soothes the nervous system and calms the mind. It is relaxing at both the physical and psychic levels, making it ideal for those suffering from insomnia.

• Sit comfortably, or lay in savasana
• Begin taking even, steady breaths (always through the nose)
• Bring your concentration to the back of the throat
• Gently contract the glottis to make a soft snoring sound, similar to the sound you hear when placing your ear against a conch shell
• Inhalation and exhalation should be slow, steady, and even in length, producing the sound throughout
• Begin with 5 minutes, gradually increasing to 20 minutes

Some have trouble understanding the sound that should be produced in Ujjayi pranamaya. The book, Asana Pranayama Mudra Bandha, by Swami Satyananda Saraswati describes the technique as follows:

Feel or imagine that the breath is being drawn in and out through the throat and not through the nostrils, as if it is taking place through a small hole in the throat.

Ujjayi pranayama can be practiced as often as you like.  For those using it to help with insomnia, it can be practiced while lying in bed before sleep.