Jalandhara Bandha

Jalandhara Bandha| Throat Lock| Meaning| Benefits | Steps| Precautions|
Jalandhara Bandha is one of the four Bandhas of Yoga, the other three being Uddiyana Bandha , Moola Bandha and Maha Bandha. According to Hatha Yoga Pradipika, the ancient text on yoga, the Sanskrit words ‘Jal’ means throat, ‘jalam’ means water and ‘dhara’ means ‘support’ therefore the name of this Bandhana reflects the philosophy behind it which is this Bandhana prevents the nectar from the Bindu to fall further than the Vishuddhi Chakra. In addition to this Swami Satyananda Saraswati has another interpretation : since the term ‘jalan’ means net and ‘dhara’ has a second meaning which is a ‘stream’ or ‘flow’ thus Jalandhara Bandhana can also be interpreted as the throat lock which “controls the network of nadis in the neck”. This throat lock contracts the muscles of the throat, this physical endeavour has subtle consequences on the flow of prana through the Sukshma Nadi. This flow of prana is accompanied by an experience of relaxation on both physical and psychological levels.
Steps

  1. Begin this asana is a seated meditative posture preferably Padmasana or Siddhasana.
  2. Ensure that your knees are well stretched and placed firmly on the floor; this alleviates the pressure from the pelvis and distributes it equally.
  3. Gently place your palms on your knees.
  4. Relax your entire body and close your eyes.
  5. Inhale slowly and deeply.
  6. Straighten your back and bring your chin close to your chest. Try to press it gently against your chin. Do not strain your neck in the process.
  7. Hunch your back and straighten your hands so that your shoulders are locked as well.
  8. Retain the breath inside.
  9. Slowly relax your arms, drop your shoulders down and raise your head. When you have finally released the lock exhale slowly and release your breath.

Variation
Kriya Yoga, details a simpler and less straining variation of the classic Jalandhara Bandha. In this variation instead of bringing the chin to the chest and hunching the back, the head is merely bent forward and chin rests on the neck while applying pressure on it gently. This variation too provides the yoga practitioner with most of the benefits that come with Jalandhara Bandha with a milder intensity.

Physical Benefits

  1. Mental Relaxation: This Bandha is practised with breath retention. The decrease in the level of oxygen in the body with a simultaneous rise in carbon dioxide decreases the rate of heartbeat. This further relaxes the muscles of the body and the mind.
  2. For Throat ailments: This bandha helps in soothing the disorders related to the throat such as tonsillitis, inflammations caused by infection etc.
  3. Thyroid: The increased pressure on the thyroid gland situated in the throat helps in alleviating thyroid.
  4. Voice: This Bandha helps in improving the quality of voice due to an increased flux of prana.
  5. Jalandhara Bandha helps in improving the circulation of blood in the spinal area.

Therapeutic Benefits
Jalandhara Bandha stimulates the Vishuddhi chakra which is located in the throat.

Common Mistakes

  1. Attempting too many cycles: The Bandhas are advanced level practises and beginners should ensure that they are not straining their necks and back during the practise.
    Suggestion: Begin with two cycles. After completing one cycle allow your breathing rate to return to normal then proceed with the next cycle. Slowly increase the number of cycles to 5-6.
  2. Forcing your Chin to rest on the chest: Beginners or people with lower neck mobility might find it difficult to rest their chin on their chest. They should not force their chin to reach the chest.

Contraindications:

  1. Do not practise this asana if you have high blood pressure.
  2. Those individuals who are diagnosed with any kind of Cardiac ailments should also avoid this asana.
  3. If dizziness is felt, halt the practice immediately.

Practice Note:

  1. Jalandhara Bandha can be practised with pranayamas or separately. If you are practising it separately then Asanas and Pranayamas should precede the bandha. After practising the bandha try to close your eyes and meditate for some time.
  2. In order to gain better control over your breath, practise Anuloma Viloma pranayama.
  3. This Bandha can be practised with both internal and external breath retention.

Sources:

  1. Asana Pranayama Mudra Bandha by Swami Satyananda Swami
  2. Hatha Yoga Pradipika: Light on Hatha Yoga by Swami Muktibodhananda
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