Jalandhara bandha, or throat lock

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

Jalandhara Bandha affects a person's physiology, psyche, and energy, allowing the upward-flowing energy to be captured and concentrated. The throat lock is used to master complex pranayama variations.

The benefits of Jalandhara Bandha include the stimulation of the thyroid and parathyroid glands, which produce important hormones. Physically, these hormones regulate immunity, metabolism, cell division, and the function of all internal organs and the brain.

When the throat is compressed, metabolism and hormone release are inhibited. The throat lock in yoga helps achieve hormonal balance.

Jalandhara Bandha lowers blood pressure and slows the heartbeat by compressing specific receptors in the carotid artery area.

This Hatha Yoga exercise is one way to strengthen energy potential. Activating energy centers has a significant impact on behavior and the perception of reality: a person becomes calmer and more aware, leading to a more effective life.

Consult an experienced yoga teacher before starting a practice.

• Tumors and neoplasms of the neck and thyroid gland
• Neck injuries and herniated cervical discs
• High intracranial and blood pressure
• Hypertension
• Hyperthyroidism (overactive thyroid)
• Cardiovascular conditions
• Low pulse rate
• Loss of consciousness due to tight clothing

1. Assume a meditative posture such as Vajrasana, Siddhasana, or Padmasana. Lotus Pose (Padmasana) is considered ideal for mastering energy practices but requires good preparation and open hips. A key requirement for the throat lock is that the knees rest on the floor, so Sukhasana is not suitable.
2. Place your palms on your thighs, slightly above your knees, with your fingers pointing inward. Straighten your back and lengthen your spine through the crown of your head, avoiding lumbar curvature. Relax your body and close your eyes.
3. Exhale completely and retain your breath.
4. Lower your head, bringing your chin to the jugular notch (the hollow between the collarbones). Bring your chest slightly forward and up, pressing your chin firmly against your sternum.
5. Keep your arms straight with palms resting on your thighs, and bring your shoulders slightly forward and up.
6. The duration of breath retention should be determined by your personal comfort level. Do not overexert yourself. As soon as you feel discomfort, return to the starting position and exhale the remaining air. Restore your normal breathing and begin the next cycle. Do not exceed 10 repetitions in one session.

• Familiarize yourself with the contraindications.
• Ensure you have no anatomical limitations, preferably with the guidance of an experienced instructor. Do not strive for rapid results. Practice the Jalandhara Bandha technique with care and treat your body respectfully.
• Never inhale or exhale while holding Jalandhara Bandha.
• Focus your attention on the Vishuddha chakra.
• Start with 3-5 repetitions.
• Gradually increase the breath retention time.
• If you cannot perform this exercise in a meditative asana initially, you can do it standing. Stand with your feet wider than shoulder-width apart and knees slightly bent. Keep your back straight and lean forward slightly. Place your straight arms on your thighs above your knees, fingers pointing inward. Then continue with the technique described above.

Jalandhara Bandha is part of Maha Bandha, which comprises three bandhas: Jalandhara, Uddiyana, and Mula.

Jalandhara Bandha is integral to some inverted poses such as Sarvangasana (Shoulderstand), Halasana (Plow Pose), Karnapidasana (Ear Pressure Pose), and Viparita Karani Mudra (Legs-up-the-Wall Pose). Remember the contraindications when practicing these inversions.