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Jalandhara Bandha (throat lock)
Sit in padmasana or siddha/siddhi yoni asana with the head and spine straight. The knees should be in firm contact with the floor. Place the palms of the hands on the knees. Close the eyes and relax into the position. Inhale slowly and deeply and hold 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. Remain in this locked position for as long as the breath can be comfortably held. Do not strain. Relax the shoulders, bend the elbows and slowly release the lock. Raise the head and then exhale.
Repeat when the breath has returned to normal. Practice note: Inhalation and exhalation must only be
performed when the chin lock and arm lock have been released and the head is fully upright. Jalandhara bandha
may also be practised with external breath retention. Variation: A simpler and subtle form ofjalandhara bandha
is where the head is simply bent forward so that the chin presses the neck. The shoulders and the arms do not move. This variation is often used during pranayama to
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