Ujjayi pranayama: Try this breathing exercise to warm your body and calm your mind

Breathing exercises are a significant part of yoga, and 'ujjayi pranayama' is an easy, simple technique anyone can try. It is widely practised across various schools of yoga and is among the first techniques beginners learn. The term 'ujjayi pranayama' apparently has many meanings, ranging from 'victorious breath' and 'mastery of breath' to 'the ocean breath.' Still, all of them denote how a practitioner learns to make the most of each breath through the technique. There are many ways to practice ujjayi pranayama, but here's a simple way. 

How to do ujjayi pranayama
1. Sit comfortably in vajrasana or sukhasana, keeping your spine straight.
2. Keep your hands in chin mudra, where you touch the tips of your index finger and thumb, while leaving the remaining fingers extended. In this form, the hand should rest on either of your thighs.
3. Now, take deep breaths through both your noses, hold them for a few comfortable seconds.
4. Exhale slowly through both noses. 
5. You can start doing it for 2 or 3 minutes

Benefits of the exercise
1. Improves the immune system
2. Singers practice it to improve their voice
3. It's often advised as a technique that can ease thyroid, high BP and heart-related conditions
4. Helps with focus and clarity
5. Soothes your mind
6. If you are stressed, practice ujjayi pranayama to calm yourself down.

Mistakes to avoid
1. Do not strain your breath while inhaling or exhaling; be gentle.
2. Don't try to hold your breath for too long, stressing your body.
3. Do not practice it if you are unwell.
4. Avoid practising it immediately after a meal.