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.

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Navasana ( Boat Pose ) | Navasana Yoga | Yoga in Navasana

“Nava” means boat. An abdominal and deep hip flexor strengthener, Boat Pose requires you to balance on the tripod of your sitting bones and tailbone.Position bent the knees and tilt the upper body back.Straighten the legs. Point the heels, toes or ball points of the toes.Apply a little pressure inward so the legs stay together and lengthen the inner legs.It is deceptively hard but the core strength it develops is key for athletes because the mid section is what connects the lower body to the upper body and is the source of balance and control.

Lift torso and legs up straight in a 60 degree angle. Drawing the letter V with the legs and torso. Arms by the legs, elbows straight. Palms facing the legs. Gaze at the toes, or bend your knees.extend both feet straight. Try not to sag in the lower back. If the back rounds even slightly.the palms flat on either side on your hips, cross your ankles and lift yourself off the ground for one breath

Bring the arms out straight in line with the shoulders.Balance on the sit bones.Keep your spine straight as you lean back slightly and slowly inch your hands up the yoga strap, pulling it taut between the two of you. Your arms should be extended fully and held parallel to the ground.Tighten your abdominal muscles and pull gently against the strap as you lift your chest and hold your legs steady.

When ready, hold the strap firmly and exhale as you bend your knees and place your feet flat on the floor. Come up to sitting position and then release the yoga strap.Push through the top of the head to balance the energy that moves through the toes.At first stay in the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute. Release the legs with an exhalation and sit upright on an inhalation.

Navasana Yoga Benefits:

1.Increases strength in mid section while simultaneously lengthening the back muscles. Prevents nagging back pain.

2.This pose tones the abdominal muscles and some areas of the legs.

3.Builds abdominal and core strength.

4.Does so much more than make you look good on Kit’s Beach this summer.

5.The rectus abdominus raises the upper body and