Yoga is distinguished from other mind-body practices and forms of exercise by the conscious use of the breath. In the practice of asanas, we want our breath to flow as fully, smoothly and naturally as possible. Yet ujjayi pranayama - basic yogic breathing - is often taught or practiced as a forceful and intense technique, creating a sound that could in some cases knock over a tall building and almost certainly inhibits the free flow of the breath across the larnyx.

Practicing ujjayi pranayama can be further complicated by gripping in the belly. In some pranayama techniques involving retention of the exhale (bahya kumbhaka), we do want to strongly engage the abdominal core, practicing uddiyana bandha, but only during the exhale retention. Prior to inhaling, it is very important to relax the belly, allowing the abdominal organs to spread and the diaphragm - the primary source of inspiration - to naturally contract and lower, thus drawing air into the lungs.

Sthiram, sukham, asanam - steadiness, ease and presence of mind - are the essential qualities of a balanced, sustainable and conscious yoga practice. Ujjayi pranayama is at the heart of these qualities as a guiding source of awareness and a nourishing source of energy. Here are twelve tips for cultivating ujjayi in your asana practice:

1. Start by feeling the completely natural flow of your breath and consciously breath deeply without straining in any way.
   
2. Pay close attention to the complete flow of the breath - inhales, exhales, and the pauses in between.
   
3. Slowly expand your inhales, slow and complete your exhales, and feel the natural pauses in between without holding your breath either in or out.
   
4. Try to cultivate the same pace and sensation throughout each inhale and exhale, easing your way in and out of each phase of breath.
   
5. Let the light whispering sound of ujjayi arise naturally as you bring more awareness to the flow of the breath across your vocal cords, and see if you can maintain the consistency of that soft sonambulent tone from the moment you step onto your mat until you lay down into Savasana.
   
6. Initiate your inhales from the sense of ease that comes about naturally when empty of breath, bringing that quality of ease with you as the breath slowly draws in.
7. Try to allow your inhales to first fill through your lower lungs (the lower third contains over 60% of breath capacity), then feel it drawing into your mid and back ribs, and finally feel it drawing up into your rising and spreading collarbones.
   
8. At the crest of each inhale feel the full expansiveness of your lungs and spiritual heart center in that natural pause, then gently ease your way into the exhale, noticing the tendency for the breath to rush out.
   
9. In slowing and controlling the flow of your exhales, feel your belly naturally contracting as your breath flows out, using this natural core engagement for stability without gripping at all.
   
10. Complete your exhale and feel the natural pause there before easing your way into a nice slow, sensuous, full inhale.
    
11. Stay with the continuous, conscious flow of the breath, consciously synchronizing it with movements in your body as you flow within and between asanas.
    
12. Paying attention to the sound and other sensations of the breath, use the breath to pay attention to how you pay attention, exploring your asana practice more and more as a meditation practice with the breath your natural mantra.