Jalandhara bandha, a major energy lock that involves the neck and chin, helps strengthen your concentration. It energizes the throat center (Vishuddha chakra), improves your ability to retain breath for long periods and increases mental stability.
It helps balance the thyroid function and reduces stress, anxiety and anger. It also cultivates meditative introversion and one-pointedness.
Thyroid
Jalandhara bandha (from the Sanskrit jalan meaning net and dhara meaning stream or flow) is a network of energy channels in the neck. It encapsulates the fluid from bindu flowing from the eyes down to vishuddha chakra in the throat and prevents it from falling into the digestive fire.
Practicing this yogic lock improves thyroid function, regulates metabolism and strengthens the respiratory and cardiovascular systems. It also stimulates the vagus nerve and promotes communication, freedom and self-expression.
Sit in a comfortable meditative pose, contract your throat muscles and push the chin towards the chest. Then, slowly release it. Repeat the process. This practice helps to tone the torso and activates the vishuddha chakra center.
What is a bandha?
Jalandhara bandha is known as the chin lock and involves bending your head to touch your throat with your chin. This action improves the function of the thyroid gland and supports a healthy metabolism. It also helps you to concentrate.
Bandhas are energetic locks used in yogic practice to gain control of our energy – prana – and direct it to the parts of our body we want it to go to. They are part of a group of yoga poses called mudras and are described in a fifteenth century hatha yoga manual, Hatha Yoga Pradipika.
Each of the five major energy channels or nadis in our body has its own corresponding bandha.
Throat lock yoga
Throat lock strengthens and tones the neck, activates and energizes vishuddha chakra (the throat), and helps prevent unbalanced energy from escaping the body through the nadis. It can be done alone or combined with other interior locks to support and structure poses.
The other internal locks include mula bandha, which involves accessing and understanding the abdominal musculature, and uddiyana bandha, which relates to the back and neck. Throat lock is considered the first of these locks that a yoga practitioner should master, and is often taught alone or with uddiyana. It can also be practiced along with Maha bandha, which is the combination of all three inner locks.
Benefits
Jalandhara Bandha seals the upper end of the central energy channel and holds prana in the body. It improves blood circulation to the throat and neck region and prevents tummy issues like indigestion, acidity, etc. It also massages the vocal cords and enhances voice quality. It prevents thyroid disorders and improves metabolism.
It also releases emotional tension and anxiety and helps you develop a strong sense of one-pointedness. For beginners, try to hold the breath for only 4 seconds and gradually increase the time duration. Breath retention is a talent that requires a lot of practice. As with any other muscle, it is best not to overstrain it.
Technique
Jalandhara Bandha is practiced after pranayama and before Dhyana or meditation. It helps in channeling energy from the lower chakras to the central sushumna nadi present within the spine. It also strengthens the abdominal muscles and the diaphragm. It also stimulates the thyroid and para thyroid glands to regulate the body metabolism.
Beginners should start with four counts of breath retention, gradually increasing the duration over time. It is advised not to force the throat lock, as it can cause neck pain or suffocation. Hence, the breath should be relaxed and even. You should never feel pressure on the eyes or inner ears while doing this technique.
Uddiyana bandha for beginners
One of the most important pranayama techniques, Uddiyana bandha, helps to prevent diseases of the throat. It also stimulates the thyroid gland balancing the metabolism and energizing the body.
It is a vital part of the higher practices of Dhyana and Samadhi, as mentioned in Gheranda Samhita. It is best practised on empty stomach in a seated position.
Begin by sitting in a comfortable siddhasana (cross-legged) pose. Inhale slowly and deeply, breathing up to two thirds of your lung capacity. On exhalation, drop your chin toward your chest and lift the sternum up as well. Hold this throt lock as long as it feels comfortable, not for more than a few seconds!
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Frequently Asked Questions
Can I do yoga every single day as a beginner and still be able to practice?
You can do yoga daily even if your level is very low. It increases flexibility, balance as well strength and endurance. These are important attributes for any athlete. This exercise may have become a part of your daily life and you don’t want it to stop!
Yoga is not necessary for everyone.
Yoga is good for you, so let’s find out for sure.
Yoga, an ancient practice, originated thousands of years ago in India. It is a popular practice that has been adopted by many cultures across the globe. Many people question whether yoga should be considered an exercise or therapy.
Some people believe that yoga is just another form of stretching, while others claim it’s harmful. Many people believe that yoga is too difficult for advanced practitioners, while beginners find it great. Some yoga practitioners feel that it is a waste to do so when compared with other types of exercise like running.
Some people believe that yoga is useless for fitness and health. Because it does not involve physical activity, they argue that yoga cannot possibly be beneficial to anyone.
Some others suggest that yoga may not even be beneficial for your mental health. They feel that yoga encourages poor practices such as meditation. This is a distraction from what they believe is the most important purpose of living – to live.
This is a short summary of the lack of consensus. But what do YOU think? Is yoga good for your body and mind? Is it just another fad, or something that is good for your body and mind? Let us know what you think!
How do you breathe while doing yoga?
Yoga is an ancient practice that was developed thousands of years ago in India. It involves stretching and breathing exercises. These exercises aim to improve flexibility and strength as well balance and overall health.
Your breathing is crucial when you do yoga. It is important to take deep, slow breaths starting at the bottom of your abdomen. Pranayama is a special way to breathe if you have difficulty with breathing. Pranayama is Sanskrit for “breath control.”
Holding each breath for as long is possible is a good idea. This improves blood flow and oxygen flow. This technique can be used when you feel anxious or stressed. Deep breathing helps to calm your mind and relaxes you.
What are some of the benefits of meditation
Meditation is an ancient practice that helps you relax, focus and become aware of yourself. It can help you develop self-awareness, increase compassion for others and lead to greater happiness.
Meditation is also good for improving concentration, memory, as well as problem-solving skills.
You may also find it helps you to manage stress and pain.
Meditation can be used to treat or prevent chronic diseases like high blood pressure, heart disease and diabetes.
What happens if I do yoga every day?
You’ll feel more energetic and healthy. It could also help with weight loss and posture improvement. And it could make you smarter too!
Studies show that regular yoga practice leads to higher levels intelligence than people who have never tried it.
A study showed that yoga practice for eight weeks increased participants’ IQ scores by approximately 5 points.
Even if you have been practicing yoga for a while, there is still much to be done.
What are the health benefits of yoga?
Yoga helps you build strength, flexibility, balance, and focus. It improves circulation and reduces stress.
Yoga improves mental clarity, concentration, and memory.
The practice of yoga is easy for the joints and muscles and free from any harmful side effects.
Statistics
- The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (healthline.com)
- Meanwhile, according to a review published in the journal (opens in new tab) in 2015, there is evidence to suggest that Bikram yoga has favorable effects on metabolic markers, including blood lipids, insulin resistance, and glucose tolerance. (livescience.com)
- According to a 2017 national surveyTrusted Source, The first mention of the word “yoga” appears in Rig Veda, a collection of ancient texts. (medicalnewstoday.com)
- People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105oF and 40% humidity. (medicalnewstoday.com)
- Gentle yoga has been shown to ease some of the discomforts of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies. (hopkinsmedicine.org)
External Links
youtube.com
doi.org
- The Health Benefits of Yoga and Exercise. Review of Comparison Studies. The Journal of Alternative and Complementary Medicine
- BMC Cancer
pubmed.ncbi.nlm.nih.gov
- The effects of selected asanas in Iyengar yoga on flexibility: pilot study – PubMed
- Treatment of major depressive disorder with Iyengar Yoga, Coherent Breathing: Randomized controlled dosing study – PubMed
nccih.nih.gov
- NCCIH
- The Wellness-Related Use Of Common Complementary Healthcare Approaches Among Adults in the United States 2012
How To
These are the 10 best yoga poses you need to know
The ten most relaxing yoga poses for beginners can help you feel energized and relaxed. These exercises are great for those looking to increase flexibility and improve posture.
- Dog that looks down
- Warrior Pose
- Bend forward while seated
- Standing Forward Fold
- Cobra Pose
- The Child’s Poses
- Triangle Pose
- Half Moon Pose
- High Lunge
- Low Lunge