Jalandhara Bandha - the chin lock Jalandhara Bandha stands for chin lock. The name of this exercise is composed of the different parts of the term: "jal" stands for the throat, "jalan" for the net, and "dharan" metaphorically represents current or energy. This exercise therefore involves a throat or chin lock, which is intended to control the energy flow in the nerves and bloodstreams of the throat and neck. Anyone who wishes to practice Jalandhara Bandha must therefore embrace the idea that they can specifically direct the energies in the body – this is also the foundation of yoga. Furthermore, it is a relatively undemanding physical exercise in which breathing plays a very special role.
Execution of Jalandhara Bandha in practice
To begin the exercise, you need to assume the classic meditation position. Your knees or feet are crossed and resting on your thighs. You can use your palms to support your knees, which will automatically extend your arms as well. Right at the beginning of the exercise, start breathing. Inhale deeply and hold your breath, keeping your hands on your knees. Now raise your shoulders toward the ceiling or sky, while keeping your upper body straight and leaning slightly forward. You are now ready to move into the next position for Jalandhara Bandha.
To do this, press your chin firmly against your chest or directly between your collarbones. The goal is to tightly close both the esophagus and windpipe. Now focus on the Vishuddhi Chakra and hold your breath for as long as it feels comfortable. Try not to overexert yourself, as the purpose of the Jalandhara Bandha exercise is by no means to make you feel like you're suffocating. On the other hand, you should hold your breath for at least as long as it is challenging but still comfortable - for example, as if you were diving. When you want to take a breath, lift your head and exhale deeply. The exhalation is complete as soon as your head is back in a straight position and is no longer pressing on the area around your collarbone.
You can now repeat this exercise three to five times. Always give yourself enough time to find yourself and inhale enough air before holding your breath again and moving into the chin lock. After three to five repetitions, the Jalandhara Bandha is complete, and you can move on to the next exercise. The Jalandhara Bandha is ideal simply because it's not physically demanding. No one needs to contort themselves or have strong muscles, as the entire exercise is performed comfortably seated in the meditation position. Therefore, it's perfect for beginners or simply for when you want to calm yourself down and "wind down."
What is the Jalandhara Bandha for?
First of all, you should only consider this exercise if you don't have thyroid problems or asthma (or other lung diseases). If this is the case, discuss the exercise with your doctor and ask if it's okay for you to perform it several times a week. The exercise is said to awaken and strengthen the body's energy centers. Furthermore, holding the breath automatically trains the ability to hold your breath, just as divers do. It's said that the exercise can stimulate thyroid function and/or have a healing effect on various throat conditions.
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