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Jalandhara Bandha Yoga benefits and breathing technique


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.

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