Jalandhara bandha, or throat lock

Jalandhara bandha (throat lock) is used in yoga practices to hold the breath and control the network of conductive pathways located in the neck region. These include: blood vessels, nerve fibers, and pranic channels.

Jalandhara affects a person's physiology, psyche, and energy, allowing the upward rising energy to be captured and concentrated. Throat lock is used to master complex variations of pranayamas.

The benefits of Jalandhara Bandha are the stimulation of the thyroid and parathyroid glands, which are responsible for the production of important hormones in the body. On the physical level, they regulate immunity, metabolism, cell division, all internal organs and the brain.

The moment the throat is compressed, there is an inhibition of metabolism and hormone release. Throat lock in yoga helps in achieving hormonal balance in the human body.

Jalandhara lowers blood pressure and slows down the heartbeat by compressing special receptors that are located in the carotid artery area.

This exercise in Hatha Yoga is one of the ways to strengthen the energy potential. Activating the energy centers has a huge impact on behavior and perception of reality: a person becomes calmer, more aware, which allows to make life more effective.

Consult an experienced yoga teacher before beginning a class.

• Tumors and neoplasms of the neck and thyroid gland
• Injuries, herniated cervical vertebrae.
• High intracranial and blood pressure.
• Hypertension.
• Hyperthyroidism (hyperfunction of the thyroid gland).
• Cardiovascular pathologies
• Low pulse rate.
• Loss of consciousness due to tight clothing.

1. Take one of the available meditation postures - Vajrasana, Siddhasana or Padmasana. Lotus Pose (Padmasana) is considered the best asana for mastering energy practices, but it requires good preparation and open hips. One of the main requirements for the throat lock asana is that the knees should be on the floor, so Sukhasana is not suitable for this practice.
2. Place your palms on your thighs, slightly above your knees, fingers pointing inward. Straighten your back and reach up with the top of your head, avoiding lumbar flexion. Relax your body and close your eyes.
3. Take a full exhalation, hold your breath.
4. Lower your head with your chin at the jugular (the fossa between the collarbones), bring your chest slightly forward and up, pressing your chin firmly against the sternum.
5. Hands should be straight with the palms resting on the hips, and shoulders should be brought slightly forward and up.
6. Duration of breath-holding should be measured according to personal feelings. Do not be overzealous, as soon as you feel discomfort, return to the starting position and be sure to exhale the remaining air. Restore your breathing and begin the next cycle. It is not allowed to do more than 10 approaches in one session.

• Know the list of contraindications
• Make sure there are no anatomical limitations, preferably with the help of an experienced instructor. Do not aim to achieve maximum results quickly. Be careful when performing the Jalandhara Bandha technique. Treat your body with care.
• Never inhale or exhale while in the Jalandhara Bandha posture.
• Focus your attention on the Vishuddha chakra.
• For the initial stage, do 3-5 approaches.
• Increase the breath holding time gradually.
• This exercise can be done standing if it is not possible to do it in one of the meditative asanas in the beginning. Stand upright with your legs wider than shoulder width, slightly bent at the knees. Keeping your back straight, lean forward slightly. With your arms straight, place your palms on your thighs above your knees, fingers pointing inward. Then continue with the technique described above.

Jalandhara Bandha is a part of Maha Bandha, which consists of three bandhas - Jalandhara, Uddiyana, Mula.

Jalandhara is an integral part of some inverted poses such as Sarvangasana ("birch tree"), Halasana (plow pose), Karnapidasana (ear pressure pose), Viparita Karani Mudra (bent candle). While doing these inverted poses, keep in mind the contraindications.