Jalandhara Bandha – Steps – Benefits – Precaution

Jalandhara Bandha – Chin Lock

In Sanskrit jal means throat, jalan means net, and dharan means stream or flow. Thus  in the most basic sense, Jalandhara Bandha can be considered the throat lock that controls the flow of energy in the nerves and blood vessels of the  Jalandhara bandha is the action of simultaneously lowering the chin and lifting the sternum. 


  1. Sit in Padmasan or Siddhasan, They  are considered as the best positions to practice this bandh. 
  2. Inhale deeply and hold the breath
  3. Press the chin firmly against the chest
  4. Concentrate on the Vishuddhi Chakra and hold the breath for as long as comfortable.
  5. Raise the head and with a long exhalation return to the starting position.
  6. Breathing normally remains in this position for some time.
  7. Do 5 rounds of it.


  • This exercise awakens the inner energy centres, especially the Vishuddhi Chakra.
  • Improves the ability to retain the breath for a long period of time and develops the ability to concentrate.
  • Beneficial for throat diseases and regulates thyroid function.
  • That said, it is immensely powerful, as it compresses the sinuses on the main arteries of the neck and in doing so helps regulate the circulatory and respiratory systems.
  • The pressure on the throat helps to balance the thyroid and metabolism.
  • if no one is looking at you at work, engage Jalandhara Bandha as an instant trigger for mental relaxation as well as stress and anger relief.
  • The practice of Jalandhara bandha connects the head with the heart, and opens up the throat chakra.
  • The bandha presses the ida and pingala channels and allows the prana to pass through sumshumna.
  • The jalandhara bandha regulates the flow of blood and prana (energy) to the heart, head and the endocrine glands in the neck (thyroid and para-thyroid).


  • The bandh is not to be practised by persons suffering from breath related problems or high or low bloodpressure, unless advised by the experts in the field.
  • Those with stiff necks should keep their head as far down as possible or roll a piece of cloth and place it on the top of the collarbones.
  • Hold jalandhara bandha by lifting the chest rather than by pressing down with the chin. This releases tension in the throat and breathing becomes relaxed.
  • Work on lengthening the back of your neck, releasing your shoulders, and opening your chest.
  • Never force your chin to your sternum.




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