Uj: upward, expansive
Jaya: victorious
Bahya: external
Antara: internal
Kumbhaka: retention

This first pranayama introduces bahya kumbhaka (retention after exhaling) and antara kumbhaka (retention after inhaling). The kumbhaka ratio is approximately 6:4 inhalation/exhalation. This means that if you retain the in-breath for 20 seconds you will retain the out-breath for 14 or 15 seconds.

In this video David gives step by step instructions how to orient yourself in this pranayama.