What is Jalandhara Bandha? | Jalandhara Bandha | Bandha Jalandhara

This position is very useful in holding an Empty Pause, for the pressure of the chin against the chest pushes the base of the tongue and the larynx up into the pharynx and against the palate, thus providing aid in resisting the pressure caused by the vacuum in the Lungs. Jalandhara Bandha is the chin lock, one of the three internal locks or Bandhas described and employed in Hatha Yoga. It is performed by dropping the head slightly so that the chin is tucked close to the chest and the tongue pushes up against the palate in the mouth.

Sit in Padmasana or in any comfortable meditative posture.Bend your neck a little forward.Sit in a comfortable pose.Firm your shoulder blades against your back torso to lift your sternum. Be careful not to push your front ribs forward. Slowly place firmly your chin on chest so that when you practise Pranayama with Kumbhaka, the inside retained air must not come out.While returning, slowiy raise your chin and straighten your neck.

Many beginners make the mistake of only lowering the chin in fact your chin should be met half way by the elevated sternum.Draw this crook diagonally up and into your skull. Your head should pivot and your chin should descend over this action, which simultaneously draws the top of the sternum upward.

The pressure on the Carotid Sinus also helps in lowering blood pressure and this posture, when done by hypertension patients, can help them tackle their health problems.Beginner`s are advised to practise this Bandha for a few seconds only initially.If you’re a beginner, don’t hold this bandha continuously throughout your practice. Begin your inhalation with your head upright. Apply Jalandhara as you near the end of the inhale, hold during the retention and the exhale, then raise your head to a neutral position for the next inhale.

Benefits of Jalandhara Bandha

1.Protects the brain, eyes, and inner ears from the internal pressure of the retained breath.

2.This Bandha influences our vocal organs directly.

3.Prevents the retained breath from “leaking out” of the torso through the throat.

Nadi Shuddhi Pranayama | Nadi Shuddhi Pranayama Yoga | Pranayama Yoga for Nadi Shuddhi

Using either hand, first stretch out your fingers and then bend in your middle and index finger. The thumb and ring fingers are going to be used to close the nostrils alternately to breathe in through one nostril and out through the other.Sit erect. Be calm and close your eyes. Close the right nostril with the right thumb. Now inhale slowly through the left nostril and fill your lungs. After complete inhalation, press the left nostril with the ring finger of the right hand and close the left nostril.

Open the right nostril, exhale slowly. After complete exhalation, again inhale through the right nostril and fill your lungs. Close the right nostril by pressing it with the right thumb. After opening the left nostril, breathe out slowly.With the right thumb, close the right nostril and slowly inhale through the left without making any sound for as long as you can with comfort.After complete inhalation, close the left nostril with the ring and little fingers and exhale very slowly taking a longer period of time through the right.

The duration of exhalation will be double that of inhalation.Now open the left nostril and close the right nostril with your thumb and breathe out.Keeping the left nostril open, breathe in through the left nostril, then close the left nostril and breathe out through the right side.After complete exhalation, inhale through the right nostril and exhale through the left. This is one round.Practice this for 5 to 10 rounds.

As soon as you reach the top of the inhalation, immediately close the left nostril with your right ring finger, removing your thumb from the right nostril at the same time, and begin a slow, rhythmic, effortless exhalation through this nostril. Do this to the count of five. Inhale through the right nostril to the count of five. Close the right nostril with your right thumb. Exhale through the left nostril to the count of five.It might also be helpful to chant ‘Om’ while doing this exercise to use this as a meditative exercise.

Benefits for Nadi Shuddhi Pranayama Yoga:

1.Purifies the body by oxygenating the blood supply.

2.Strengthens the nervous system.

3.Improves the respiratory system.

4.Creates balance, harmony and rhythm in the entire system.

5.Calms the mind, promoting peace and tranquility.