Jalandhara Bandha

Definition: Jalan means “net” and dhara means “stream” or “flow”. One meaning is the bandha that conrols the network of nadis in the neck area. Jal means “throat”, jalan means “water”. Another meaning is the bandha which holds the nectar or fluid (amrita) flowing down from the bindu and preventing it from falling into the digestive fire. Adhara means “base” or “substratum” referring to 16 centers in the body including both minor and major chakras. A third meaning is the locking of energy flow in the neck redirecting the flow of subtle energy from these locations into the sushumna.

Practice Position: Sit in a comfortable seated postion such as sukhasana. Practice on an empty stomach, preferably in the morning. Begin after evacuating the bowels and bladder.

Technique

1. Inhale deeply through nose, retain, and lower the chin simultaneously lifting the sternum and rib cage. Advanced students, place the sternal notch under the chin. Retain the breat without strain and only as long as comfortable.
2. Lift the chin, relax the sternum and ribcage down, exhale.
3. This bandha is best practiced in conjunction with asana, pranayama, and mudra and may be combined with external breath retention.

Benefits

• 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.
• Induces mental relaxation, relieving stress, anxiety, and anger.
• Develops one-pointed attention.
• Stimulates the functioning of the thyroid and parathyroid glands thereby regulating metabolism.

Contraindications

• Cervical spondylosis, high intraocular eye pressure, vertigo, high blood pressure, or heart disease.