Jalandhara Bandha Yoga: 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.
Methodoligy of Jalandhara Bandha Yoga
- 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.
Advantages of Jalandhara Bandha Yoga
- 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.