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Variation: In knya yoga a more subtle form of jalandhara
bandha is practised where the head is simply bent forward so that the chin presses the neck, and the awareness is concentrated on vishuddhi chakra. This kriya variation is the one most commonly used in association with asana
practices. Breathing: The practice may also be performed with external
breath retention. Duration: Jalandhara bandha should be held for as long as the
practitioner is able to comfortably retain the breath. Gradually increase this period by maintaining a count while retaining the breath and increasing the count one
by one. This practice may be repeated up to 5 times. Awareness: Physical - on the throat pit.
Spiritual - on vishuddhi chakra. Sequence: This bandha is ideally performed in conjunction
with pranayamas and mudras. If practised on its own it should be performed after asanas and pranayamas and
before meditation. Contra-indications: People suffering from cervical spondylosis,
high intracranial pressure, vertigo, high blood pressure or heart disease should not practise jalandhara bandha. Although it reduces blood pressure initially, long retention
of the breath brings about some strain on the heart. Benefits: Jalandhara bandha compresses the carotid sinuses,
which are located on the carotid arteries, the main arteries in the neck. These sinuses help to regulate the circulatory and respiratory systems. Normally, a decrease of oxygen and increase of carbon dioxide in the body leads to an increased heart rate and heavier breathing. This process is initiated by the carotid sinuses. By artificially exerting pressure on these sinuses, this tendency is prevented, allowing for decreased heart rate and increased breath retention. This practice produces mental relaxation, relieving stress, anxiety and anger. It develops meditative introversion and one-pointedness. The stimulus on the throat helps to balance thyroid function and regulate the metabolism.
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