Jalandhara bandha is the throat lock performed by lowering the chin to the chest and pressing on the front of the neck
The compression of the throat, achieved by bringing the chin towards the chest, is a bandha called jalandhara. It destroys old age and death.
Swami Svatmarama. Hatha Yoga Pradipika.
Jalandhara-bandha is a throat lock performed by lowering the chin to the chest and pressing on the front surface of the neck.
"Jala" means 'water, net, throat, web, trap or snare.'
"Dhara" means 'to carry, to hold,' as well as 'vein' or 'tubular vessel in the body.'
The lock is performed quite easily, yet it is an important and effective element in yoga that is used during pranayama and is beneficial for the entire body.
Anatomy of Jalandhara-bandha
The throat lock is anatomically located in the neck area.
When performing this bandha, the chin is pressed against the front surface of the neck, pushing it back and slightly upward. The back surface of the neck remains relatively straight and elongated.
The muscles involved during the execution of jalandhara-bandha include the sternocleidomastoid muscle, scalene muscles, mylohyoid muscle, subcutaneous neck muscles, and internal laryngeal muscles.
- Sit with a straight back in a position where the thighs are lowered, and the knees are pressed firmly to the floor. If the knees are high off the floor, place a blanket, cushion, or yoga block under the pelvis. The position should be comfortable and stable.
- Open the chest.
- Pull the crown upwards towards the spine, elongate the back of the neck, and tilt the head down, aiming to bring the chin closer to the sternum—specifically, the suprasternal notch, creating pressure on the front of the neck.
- It is important not to strain the neck; the lower jaw should not be clenched, and the lips should be closed.
- Focus all attention on the sensations of pressure in the neck area. Concentrate on the vishuddha chakra.
- When performing the throat lock, we do not inhale or exhale.
- For a deeper execution of the lock: press the hands against the thighs, with the thumbs pointing towards the torso, straighten the elbows, and transfer the body weight into the hands.
Simplification
If, due to physiological features, your chin cannot reach the chest, you can relax and slightly lower the lower jaw without parting the lips. Alternatively, you can use props: place a small cushion or roll between the chin and neck and press it.
Complication
Perform jalandhara-bandha during the breath retention after inhale or exhale.
After inhale
Sit in any comfortable meditative posture with a straight back. Inhale and, during the retention, lower the chin to the chest. Remain in this position for some time. Avoid straining in the neck and body.
Then, first lift your head, take a small additional inhale, and exhale softly and calmly. Restore your breath and observe your inner state.
After exhale
Take a calm inhale and a full slow exhale. Retain the breath and lower the chin to the chest. Stay in the position for a while. Then lift your head, take a deep exhale, and slowly inhale.
This is performed with pranayama and other basic kriyas, including breath retention (maha-mudra, uddiyana-bandha, agnisara-kriya, nauli).
Asanas for Mastery
- Jalandhara-bandha is naturally achieved in inverted positions (Sarvangasana, Halasana, Karnapidasana).
- Meditative asanas (Padmasana, Sukhasana, Vajrasana) during pranayama practice.
Jalandhara bandha naturally occurs in inverted positions
- Rounded back. During any energy practices, the back must be straight, the spine extended, and the crown reaching upwards.
- Overexertion in the body. Avoid overexertion in the neck and body.
- Unopened thoracic region and dropped sternum. It is important not only to lower the chin to the chest but also to lift the sternum towards the chin, stretching the chest upwards.
- Holding until the last moment and making a noisy inhale or exhale. Hold the position until slight discomfort and leave air and strength to make a small additional inhale or exhale. This helps avoid hyperventilation of the lungs and exit the position more correctly.
- Continuing to breathe while performing the lock. Jalandhara-bandha is performed only on breath retention.
The neck lock in yoga allows for prolonged breath retention.
During breath retention, pressure increases. The brain perceives this as stress and tries to bring us out of the state to lift the retention as quickly as possible.
Jalandhara-bandha, through baroreceptors, activates the parasympathetic nervous system, calms, slows down the heart rate, and lowers blood pressure. A sense of inner calm arises, allowing us to hold our breath longer.
Therefore, many breath-holding practices are performed with jalandhara-bandha.
The throat lock is located in the neck area, which separates our head (command center) from the body (expenditure center). When we hold this lock for a while, the connection between the head and body diminishes, and when we release it, this connection sharply restores. The flow intensifies, and a system reboot occurs, improving brain activity, nerve and hormonal function in our body.
This is jalandhara-bandha, which holds the flow of nectar in the throat. It eliminates all throat diseases.
Swami Svatmarama. Hatha Yoga Pradipika.
Positive effects on the physical body
- Massage of the thyroid gland, improving its functions.
- Prevention of throat diseases (inflammation, excessive mucus secretion, tonsillitis, etc.).
- Normalization of metabolism and hormonal balance through the impact on the pituitary gland, pineal gland, and thymus.
- Slowing down the aging process of tissues and decomposition of body organs due to the secretion of the thyroid hormone thyroxine.
- Improvement of brain and heart function through the regulation of blood flow to them.
- Reduction of blood pressure, heart rate, and slowing down of breathing.
Positive effects on the energy body
- Prevents the amrita nectar (from the pituitary gland) from entering the digestive fire (digestive tract). Constant secretion of nectar leads to wear and tear of the body. Jalandhara-bandha helps prevent aging and death.
- Blocking the flow in the ida and pingala nadis. Directing energy through the sushumna. Ida, pingala, sushumna – energy channels.
- Impact on the vishuddha-chakra. Improves the strength and quality of speech and voice. Speech becomes more coherent, clear, smooth, and gains greater weight. There are no filler words. Helps eliminate various speech defects, such as stuttering.
Positive influence on human psyche
- Calms, as it activates the parasympathetic nervous system. Helps to rest and relax.
- Helps cope with stress, anxiety, nervousness, and irritation.
- Activates the work of higher centers located in the brain.
Dizziness, cardiovascular diseases, high blood pressure, glaucoma, hyperfunction of the thyroid gland, acute inflammatory processes, neck injuries, intervertebral hernias of the cervical region.
Before performing, be sure to consult a doctor or an experienced yoga instructor.
Jalandhara-bandha is an important technique in yoga, mastering which can enhance the effectiveness of personal practice. It complements pranayama and helps maintain breath retention for a longer time, as well as improve physical, mental, and energetic states.
Engaging in yoga, we come to know ourselves and become better. By using various techniques, mastering and trying them, we expand our knowledge and understanding of ourselves. Our perception of the world changes. As a result, the quality of life improves. By our example, we inspire those close to us who are nearby. Starting with ourselves and becoming better, we can influence and change the world.
Successful practice!
How long to hold the lock?
Hold your breath and this body position for as long as it feels comfortable.
How to combine it with other bandhas?
After mastering the energy locks, we can combine them with each other.
On the breath retention after inhale, first perform jalandhara-bandha, then mula-bandha. Hold for a while. Then release the root lock, then the throat lock, and only then take a small inhale and a calm exhale. Return to your normal breathing rhythm.
On the breath retention after exhale, perform the locks from top to bottom: jalandhara-bandha, uddiyana-bandha and mula-bandha together. Hold all three locks (maha-bandha) for a while, avoiding overexertion and strong discomfort. Then release the locks from bottom to top: mula-bandha, uddiyana-bandha, and jalandhara-bandha. Take a full exhale and a calm inhale.
How to integrate it into pranayama?
Jalandhara-bandha can be integrated into various types of pranayama, especially those that require breath retention.
Here are several pranayamas in which jalandhara-bandha can be used:
- Kapalabhati: this breathing technique involves active exhalation through the contraction of the abdominal muscles. Jalandhara-bandha can be used during the breath retention after inhalation or exhalation.
- Bhastrika: this pranayama involves rapid and vigorous breathing. Use jalandhara-bandha during breath retention after performing the pranayama.