Jalandhara Bandha

The Throat Lock

The full dynamic versions

How to Apply

The Antar Kumbhaka version

(retaining the breath inside)

1. Assume a comfortable meditation posture such as sitting cross legged (padmasana) or the kneeling posture known as seiza in Japan. Keep your spine erect.
2. Place your hands on your knees and apply the Chin Mudra (the Jnana Mudra with the palms facing downwards).
3. Inhale through the nose while expanding your abdomen to increase the intake of air. Continue to inhale until your chest has expanded and your lungs are filled.
4. Retain the breath (Antar-kumbhaka) and bend the head forward pressing the chin against the throat.
5. Raise your shoulders, pushing downwards with arms straight.
6. Continue to hold the breath for as long as comfortably possible.
7. When you’re ready, raise your head to it’s normal position, relax the shoulders and elbows and slowly exhale through the nose, contracting your abdomen to ensure that all the air is expelled.

• Perform the Jalandhara Bandha 5-9 times per session.

Jalandhara Bandha (dynamic)

The Bahya Kumbhaka version

(retaining the breath outside)

1. Assume a comfortable meditation posture such as sitting cross legged (padmasana) or the kneeling posture known as seiza in Japan. Keep your spine erect.
2. Place your hands on your knees and apply the Chin Mudra (the Jnana Mudra with the palms facing downwards).
3. Inhale deeply through the nose while expanding your abdomen to increase the intake of air. Continue to inhale until your chest has expanded and your lungs are filled.
4. Exhale through the mouth, contracting the abdomen to ensure the complete expulsion of air.
5. Retain the breath (Bahya-kumbhaka) and bend the head forward pressing the chin against the throat.
6. Raise your shoulders, ensuring that your arms remain straight.
7. Continue to hold the breath for as long as comfortably possible.
8. When you’re ready, raise your head to it’s normal position and relax the shoulders and elbows. Slowly inhale, then exhale as described in steps 3 and 4.

• Perform the Jalandhara Bandha 5-9 times per session.

Duration

Practice this Bandha 2-3 times a day.
After one year you will have no spiritual, mental or physical issues.

Benefits


• This bandha massages the thyroid and para thyroid glands, thereby healing imbalances such as hyperthyroidism and regulating metabolism.
• The Vishuddhi chakra (throat chakra) is activated.
• All throat disorders are relieved.
• It prevents the leakage of prana in and around the throat area.
• The functioning of the diaphragm  is improved.
• Asthma and other breathing problems are cured.
• Anxiety is relieved.
• Spiritual, mental and physical blockages are removed and tension is relieved.

The Passive Version

1. Keep your back straight and bend your head forward. Press your chin against the throat and breath normally.
2. Apply the mudra you wish to use.

Nothing else is required for this version, making it ideal to use if, for example you’re on public transport, but you don’t want anyone to notice you!

Benefits   

• This version allows you to subtly feel and hear the breath, which helps you to remain aware of your breathing.
• It also helps to retain Prana.

Jalandhara Bandha (a more relaxed version)

Tongue Positioning

There are three points on the roof of the mouth at which the tongue can be placed:
a) Just behind the teeth – (air element)
b) Right in the middle (fire element)
*c) In the soft palette  (water element)

*Placing the tongue at the soft palette while applying Jalandhara Bandha can be quite challenging, so it may be best to use point a or point b.

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