Jalandhara Bandha

In Sanskrit 'Jala' refers to' net' and 'dhara' means 'upward pull'.

In Jalandhara Bandha, a bandha or a 'lock' is formed and the chin is pressed against this notch.

METHODOLOGY

Assume the Padmasana posture.

Keep your head and spine erect.

Keep the palms on the knees.

Take a deep breath and hold on to your breath for about five seconds.

Exhale completely in about 10 seconds.

Once again inhale deeply.

Fully expand your chest.

Even as you held on to your breath, raise your chin to the maximum limit.

But, don't tilt your head.

Slowly bend forward and downward your neck and head towards the chest.

Simultaneously contract the muscles of the throat and neck.

Gradually bring down the chin.

Press firmly your chin point into the jugular notch.

The chin must be tucked in.

There must be maximum contraction of the muscles of the throat and the neck.

The back must be erect.

Concentrate your gazes on the nose tip.

Use your thumb, the ring and the little fingers to close the nostrils.

Hold on to your breath.

Remain in this breath-locking position till you are comfortable.

As you complete the breath-holding stage, release the fingers as well as the chin-lock.

Raise the neck and the head and resume the erect position.

Straighten your spine.

Slowly exhale.

Resume your normal breathing rhythm.

As per the classical yoga books, this bandha awakens one's spiritual force.

Throat disorders are cured.

Double chin is got rid of.

The spinal nerve centres are stimulated.

Your neck muscles are adequately exercised.

Blood circulation in the throat and adjacent region is increased.

Throat muscles are stretched.

Intracranial circulation is facilitated due to the pressure on the carotid sinuses.

This pressure also regulates blood pressure.

Therefore, this bandha is ideal for the carotid sinuses, thyroid and the parathyroid glands.