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JALANDHARA BANDHA
BSY
Jalandhara Bandha (throat lock)
Sit in padmasana or siddha/siddha yoni asana with the head and spine straight. The knees should be in firm contact with the floor. Those who cannot manage this may perform jalandhara bandha in a standing position. Place the palms of the hands on the knees. Close the eyes and relax the whole body. Inhale slowly and deeply, and retain the breath inside. While retaining the breath, bend the head forward and press the chin tightly against the chest. Straighten the arms and lock them firmly into position, pressing the knees down with the hands. Simultaneously, hunch the shoulders upward and forward. This will ensure that the arms stay locked, thus intensifying the pressure applied to the neck. Stay in the final position for as long as the breath can be held comfortably. Do not strain. Relax the shoulders, bend the arms, slowly release the lock, raise the head and then exhale. Repeat when the respiration has returned to normal.
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