Bandha Yoga

Yoga BandhasJalandhara Bandha - Chin Lock
"Jal" means "Net", in this case, net of Nadis (energy channels) and the word "Dhar" means "to stop or to hold" the flow of the fluid (Amrut), flowing through the nadis. This bandha is also known as "chin lock".

1. Sit comfortably in Padmasana or in any other sitting posture in which the legs are crossed.

2. The spine and the head must be held erect.

3. Place the palms on the knees.

4. Exhale completely and then inhale slowly and deeply, at the same time expanding the chest fully.

5. Hold your breath.

6. Raise your chin as high as possible without tilting the head.

7. Bend your head and neck forward and downward slowly towards your chest, at the same time contracting the muscles of your neck and throat.

8. Bring the chin down slowly to the chest and press the point firmly into the jugular notch.

9. Keep your chin tucked in with the maximum contraction of the muscles of the neck and throat, with the back still held erect.

10. Fix your gaze on the tip of the nose.

11. Maintain the lock as long as your breath can be held comfortably.

12. After holding your breath, release the chin-lock and fingers, raise the neck and head to the erect position, straighten up the spine and exhale slowly.

he bandha is not to be practised by persons suffering from breath related problems or high or low blood pressure.


1. Jalandhara Bandha benefits the thyroid and the parathyroid glands.

2. The pressure on the carotid sinuses facilitates a cranial circulation and helps in lowering te blood pressure.

3. It has a stimulating effect on the muscles of the throat and improves the blood circulation in that region.

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