June 19, 2022

Step-by-Step Guide to Jalandhara Bandha and the Benefits of the Throat Lock

Jalandhara Bandha, the throat lock, is probably one of the most overlooked techniques in modern yoga. Nevertheless, famous yoga teacher B.K.S. Iyengar described it as “the first one the yogi should master”.

This apparently simple gesture is an invitation to explore the deeper layers of your yoga practice. Revered for its ability to harmonize breath and energy flow, the chin lock offers a unique journey into self-awareness and tranquility.

Exploring the benefits of Jalandhara Bandha reveals its multifaceted role in improving not only physical health but also mental and spiritual well-being. Its practice is beneficial for calming the mind, soothing the nervous system, and deepening meditation.

Jalandhara Bandha is the first one the yogi should master

This comprehensive guide aims to elucidate how to perform Jalandhara Bandha, uncovering its profound meaning, the sequential steps involved and the possible side effects to ensure a safe and fulfilling yoga experience.

Find out why the mastery of the throat lock is so important for a holistic approach to yoga that moves beyond asana. Let’s start from the beginning!

What is a Bandha in the Yogic Concept of Energy?

To grasp bandhas in yoga, it’s crucial to comprehend the yogic concept of energy. In yogic philosophy, the body is a conduit of Prana or life force, flowing through myriad nadis or energy channels.

Yoga postures help clear blockages in these channels, enhancing the prana flow. Along with asanas, bandhas are pivotal in managing prana, with a deeper understanding of three key nadis: Ida, Pingala, and Sushumna.

  • Ida Nadi: To the spine’s left, embodies cooling, feminine energy.
  • Pingala Nadi: To the right, carries stimulating, masculine energy.
  • Sushumna Nadi: The central channel, runs from the base of the spine to the crown of the head, represents a balanced, non-dual state.
Prana or life force, flowing through myriad nadis or energy channels

Most people operate primarily through Ida and Pingala. However, the aim of the Hatha Yoga practice is to direct prana into the central channel, Sushumna Nadi. Then, this energy is forced upward through a process of sublimation – from the lower to the higher energy centers (called chakras).

This expansion of prana may lead to awakening the dormant Kundalini energy leading to elevated states of consciousness and, eventually, the transformation of this consciousness from duality to unity with the ultimate realization of the True Self.

The Meaning of Bandhas, Explained

Bandhas, meaning ‘locks’ in Sanskrit, are techniques to consciously control and preserve this energy flow. More in detail, when performing a bandha, different body parts are contracted or engaged to channel and retain the life force.

This practice is integral to deepening yoga and meditation experiences, facilitating a stronger connection between the physical and subtle or energetic bodies.

There are three primary bandhas in yoga: Mula Bandha (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (throat lock). Each bandha has its unique position and effect.

  • Mula Bandha, engaging the muscles at the pelvic floor, aids in stabilizing the core and strengthening the lower back.
  • Uddiyana Bandha involves pulling the abdomen in and up, enhancing digestive fire and stimulating the solar plexus.
  • Jalandhara Bandha, practiced by lowering the chin to the chest, regulates the flow of energy in the throat area.
There are three primary bandhas in yoga: Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha (throat lock)

When practiced together, these bandhas form Maha Bandha, or the great lock, uniting the energies of the body for a powerful awakening effect. In this context, bandhas are not merely physical practices but mainly tools for spiritual growth.

For completeness, modern yoga practice also uses two minor bandhas: Hasta Bandha, the hand lock, and Pada Bandha, the foot lock. They have purely physical benefits – stabilizing the body in the asana practice and preventing injuries – and are therefore not considered classic energy locks.

What is Jalandhara Bandha and What is Its Purpose?

Jalandhara Bandha is the energy lock applied in the area of the throat. The name comes from Sanskrit: jala which describes a “net” for catching birds or fish and dhara which means “holding”.

This translation perfectly encompasses the purpose of Jalandhara Bandha: it’s a restraint system. It seals off the upper end of the central energy channel, thus containing the prana within the body.

Jalandhara Bandha is a restraint system – It seals off the upper end of the central energy channel

Without this restraint system, you can’t fully harness and utilize the energy that is generated at the bandhas below. Especially Uddiyana Bandha, the abdominal lock, is a powerful generator of life force. In combination with Mula Bandha, the root lock, it moves the energy upwards.

When you apply Jalandhara Bandha at the same time, it creates a restraint so that you can channel the potential energy it is holding back. In this sense, the throat lock acts like the damming of a river which allows us to harness hydroelectric power.

This is why you should master Jalandhara Bandha before moving on to the other two bandhas. Without it, you will experience only limited benefits.

Benefits of Jalandhara Bandha

Jalandhara Bandha offers a spectrum of benefits encompassing physical, mental, and spiritual aspects:

Physical Benefits

  • Enhances Respiratory Functions: By regulating throat muscles, it aids in controlled breathing, beneficial for respiratory health. It also improves the ability to retain the breath for a longer time.
  • Supports Thyroid Health: The throat lock stimulates the thyroid and parathyroid glands, helping to balance metabolism and hormonal function.
  • Improves Posture: Regular practice strengthens neck muscles, encouraging better posture and reducing tension in the neck and shoulders.
  • Regulates Blood Pressure: It prevents undue pressure changes that can sometimes be induced by exercise and breathing, reducing dizziness. 

Mental Benefits

  • Calms the Mind: The action of lengthening the neck and dropping the chin to the chest stimulates the vagus nerve, one of the longest and most important nerves in the body, which alleviates stress and induces a state of relaxation.
  • Enhances Focus: The concentration required in Jalandhara Bandha sharpens mental focus and clarity, useful in meditation and daily activities.
  • Balances Emotions: By calming the mind, it helps in managing emotional turbulence, fostering a sense of inner peace.

Spiritual Benefits

  • Preserves Prana: It seals the energy that is generated in the upper areas of the brain stem.
  • Deepens Meditation: Like other bandhas, it deepens meditation experiences, facilitating a deeper connection with the self.
  • Activates the Chakras: It helps in aligning and balancing the throat chakra, vital for communication and self-expression.
  • Aids Awakening the Kundalini Energy: By channeling energy upwards through the Sushumna Nadi, it aids in spiritual awakening. Keep in mind that this is the ultimate benefit which may be achieved over time as part of a dedicated yoga practice that includes bandhas as well as the full 8 limbs of yoga.
Jalandhara Bandha offers a spectrum of benefits encompassing physical, mental, and spiritual aspects

Step-By-Step Guide to Do Jalandhara Bandha

Jalandhara Bandha is applied by bending the head forward and pressing the chin against the throat in the gap between the collar bones.

Step-By-Step Guide to Do Jalandhara Bandha

Here’s a detailed guide:

  1. Preparation:
    • Start in a comfortable seated position, such as Sukhasana or Padmasana, with a straight spine.
    • Take a few deep breaths to center and calm the mind.
    • Lift your chest and sternum forward.
  2. Breath Coordination:
    • Inhale deeply and hold the breath in (Antar Kumbhaka) before performing the bandha.
  3. Performing the Bandha:
    • Reach the crown of the head up to lengthen the back of your neck
    • Gently lower the chin to rest on the notch between the collarbones.
    • At the same time lift your sternum up towards your chin.
    • Ensure the shoulders and chest remain relaxed.
  4. Duration and Release:
    • Hold the position for a comfortable duration, maintaining awareness of the breath.
    • To release, gently lift the chin and exhale slowly.
  5. Post-Practice:
    • Observe the effects of the practice on your body and mind.
    • Practice a few rounds of normal breathing before transitioning to other activities or postures.
  6. Modifications and Cautions:
    • Beginners should start with shorter duration and gradually increase.
    • Those with neck issues or high blood pressure should exercise caution or consult a yoga instructor.

Common Mistakes and How to Avoid Them in Jalandhara Bandha

Because Jalandhara Bandha requires very subtle movements, you might need a while to get it right. Try to avoid these common errors to get the most out of the practice:

  1. Only lowering your chin: When you first start practicing Jalandhara Bandha, you might get the idea that it is all about dropping the chin to the chest. But simply flexing the neck isn’t quite enough. You also have to lift your sternum toward the chin – this action is just as important!
  2. Holding your breath too long: Make sure to inhale while your head is still upright. Hold the throat lock (and your breath) only for as long as you feel comfortable. Don’t strain your breath! Before you inhale, lift your head back to its neutral position.
  3. Overstraining the Neck: Avoid forcing the chin too harshly against the chest. It should be a gentle touch to prevent strain.
  4. Incorrect Posture: Slouching or hunching can negate the benefits. Maintain a straight spine and relaxed shoulders for proper alignment.

To avoid these pitfalls, start with guidance from a qualified instructor. You can also learn how to practice bandhas from home with Online Studio. “Marmas & Bandhas” offers a dynamic, intense, and deep Asana practice with a special emphasis on bandhas and alignment.

Common Mistakes and How to Avoid Them in Jalandhara Bandha

Also, focus on gradual progress rather than perfection, and always listen to your body’s signals. If any discomfort arises, gently come out of the posture. Remember, the essence of Jalandhara Bandha lies in mindful execution and harmony with your breath and body.

Use Jalandhara Bandha in Yoga Poses

Yogis usually practice Jalandhara Bandha in combination with pranayama.  Occasionally, you have the possibility to use the throat lock in the asana practice. Postures like Bridge, Shoulderstand, Forward Bend, and Plough naturally lift the chest toward the chin, locking the area of the throat.

Postures like Bridge, Shoulderstand, Forward Bend, and Plough naturally lift the chest toward the chin, locking the area of the throat

These poses are a great opportunity to draw your awareness inward and focus on the subtler aspects of yoga: breath control and concentration. As your awareness is refined, you might even observe differences in the internal energy flow.

Jalandhara Bandha can also be applied in seated poses like Lotus (Padmasana), Bound Angle (Baddha Konasana), and Staff Pose (Dandasana).

Contraindications of Jalandhara Bandha and Potential Side Effects

While Jalandhara Bandha is beneficial, it’s important to practice with caution in some situations.

  • First and foremost, bandhas should not be done during menstruation or pregnancy because of their strong physical and energetic effects.
  • Individuals with high blood pressure, breathing problems, or heart conditions should avoid this technique or consult a healthcare professional before practicing.
  • Those with neck injuries or recent surgeries in the cervical region should refrain from this bandha or approach it with caution.
  • Incorrect or forceful practice can lead to strain in the neck muscles and discomfort in the throat.
  • Overdoing the lock might also cause dizziness or a feeling of lightheadedness due to improper breathing.
While Jalandhara Bandha is beneficial, it's important to practice with caution in some situations

If you feel dizzy, pause and return to your natural breath. When you resume the practice, do so with less force and more awareness. Except in this particular cases, Jalandhara Bandha is generally considered a safe technique.

Final Thoughts

In conclusion, Jalandhara Bandha, though often overlooked, is a profound practice in yoga, offering a unique blend of physical, mental, and spiritual benefits. Mastering this throat lock, as emphasized by B.K.S. Iyengar, is crucial for a holistic approach to yoga.

This throat lock, adept at harmonizing breath and energy flow, propels practitioners into a journey of self-discovery and tranquility. It extends beyond physical postures, channeling prana through the central energy channels, paving the way for elevated states of consciousness.

Let this be your guide in mastering Jalandhara Bandha, unlocking its potential to transform your practice into a more profound, integrated approach to yoga, where asana is just one part of a journey towards ultimate self-realization and harmony.

Jalandhara Bandha, though often overlooked, is a profound practice in yoga, offering a unique blend of physical, mental, and spiritual benefits