How To Master Jalandhara Bandha: Everything You Need To Know

Sanskrit name: jalandhara bandha

English name: throat lock (or chin lock)

Level: beginners

Yogic limb: pratyahara (withdrawal of the senses) 

The jalandhara bandha is one of the four great locks of the body, known as bandhas. 

This ancient bandha has the power to bind the essence of all sensations by shifting the body’s flow of prana.

Watch this Jalandhar bandha video and then continue reading everything you need to know:

* featured image illustration from the Asana Pranayama Mudra Bandha book by Swami Satyananda Saraswati. 

What Does Jalandhara Bandha Mean?

The Sanskrit word Jalan means ‘net’, and Dhara means ‘stream’ or ‘flow’. 

An alternate translation of jalandhara bandha is “upwards pulling net”. This refers to the way that it temporarily prevents the prana from moving from the torso.

In the Hatha Yoga Pradipika, a classic fifteenth-century Sanskrit manual on haṭha yoga, Svātmārāma explains, 

“Contract the throat and press the chin firmly against the chest. This is called Jalandhara Bandha, which destroys old age and death.”

In essence, this bandha rejuvenates the whole being and cultivates vitality.

What Is Jalandhara Bandha?

Jalandhara bandha is a lock that stimulates the throat chakra and is commonly practiced in hatha yoga.

Generally, the throat lock is considered suitable for a beginner’s practice. A yogi must master it in order to progress to more advanced locks.

Combining the throat lock with the other two bandhas, the mula bandha and uddiyana bandha, creates the Maha bandha. This is also known as the triple lock or the great lock. Bandhas should only be practiced and mastered alone before combining the locks.

Below, you can see an image of a woman practicing maha bandha. You can see the abdominal lock. But of course, you can’t see the contraction of the pelvic floor creating the root lock.

What Does Jalandhara Bandha Do?

The jalandhara bandha prevents energy loss by sealing the prana from moving up and out of the body. Resting the chin between the collarbones restricts pranic flow. This will help move prana from the lower chakras (Muladhara, Svadisthana, and Manipura) to the higher chakras (Anahatha, Wishuddha, Ajna, and Sahasrara).

Traditional texts describe jalandhara bandha as balancing the thyroid and calming the nervous system, and practitioners commonly report exactly that. It is worth being straight about the evidence, though: direct research on this specific bandha is very limited. As yoga anatomist David Keil notes, no study has yet established what effect the chin lock has on the endocrine system. What follows is drawn from the classical tradition and from 15 years of my own practice — not from clinical trials.

What is better established is the mechanical effect, and it is worth understanding because it explains both the calm and the cautions. Resting the chin against the chest compresses the carotid sinuses in the neck. Pressure on those receptors triggers a baroreflex that slows the heart and lowers blood pressure — which is a large part of why the lock feels settling.

That same reflex is the reason the contraindications further down this page are not boilerplate. A mechanism strong enough to drop your heart rate is strong enough to matter if your cardiovascular system is already compromised.

Benefits Of Jalandhara Bandha

Physical benefits

The jalandhara bandha:

1. Anatomically speaking, the throat lock closes the airways by contracting the throat muscles. Classical sources also describe it as increasing circulation in the neck. That one I would treat as traditional description rather than measured effect.
2. Throat pressure is traditionally said to balance the thyroid and regulate metabolism, along with the parathyroid and pituitary glands. As noted above, treat this as a classical claim rather than a demonstrated one — no study has established an endocrine effect from the chin lock.
3. Stimulates the vagus nerve, which is a parasympathetic nerve. Hence, blood pressure, as well as heart rate, slow down. 
4. Compresses and stimulates the sinuses. This helps to regulate and balance the circulatory and respiratory systems.
5. Stretches out the neck— an area where many people hold tension.

Mental benefits

• Relieves stress— by calming the nervous system. It also relaxes muscles, particularly in the shoulders, where many people hold tension.
• Relaxes the mind.
• The throat lock quickly relieves the feeling of anger and anxiety.
• The mind’s concentration capabilities improve.

Spiritual benefits

• Enhances confidence and self-esteem.
• Boost self-expression through throat center activation.
• Stimulates the vishuddha chakra— responsible for communication, self-expression, and speaking your truth. Experience an improvement in the quality of your expression. 
• Ether and space are closely linked to the vishuddha— the throat charka. Hence, the throat lock balances these two elements in the body.

How To Practice Jalandhara Bandha: Step-By-Step Instructions

Here are the 8 steps to master the jalandhara bandha technique:

1. Sit in padmasana or siddhasana with the head and spine straight. The knees should be in contact with the floor.
2. Close the eyes and relax the entire body. Next, start the seated breath work. Inhale deeply by taking a slow inhalation. Then retain and hold the breath (kumbhaka).
3. During this retention, tilt the head forward. Press the chin to the chest, creating a double chin. Keep this chin position throughout. Now, lift the sternum— breastbone— towards your chin. Be mindful not to press the front ribs forwards.
4. Straighten the arms, firmly touching the hands to the knees. Lift the shoulders upwards and forwards and allow internal pressure on the throat. For advanced yogis, apply mula bandha here as well.
5. Focus your mind on the energy center in the throat – vishuddha chakra. This will help in creating energetic locks. You can also visualize energy moving upwards to the energy lock in the throat. This helps to awaken your Kundalini energy.
6. Hold your breath as long as it is comfortable. A few seconds is plenty for beginners. For advanced longer periods of several minutes is attainable. When ready, lift your chin, allow the inhale to fill, and refresh your body. 
7. Relax the shoulders, and soften the arms and shoulders to release the lock. Raise the head and take an exhale.
8. Option to repeat a maximum of five times once the breath has returned to normal. 

Bonus tip: Perform Khecari mudra to strengthen the benefits of this lock even further. Curl the tip of your tongue back to the roof of your mouth.

Over time, you can begin to engage jalandhara bandha for more extended periods.

What Asanas Activate Jalandhara Bandha?

There are quite a few hatha yoga postures that engage the jalandhara bandha. This lock, and the other bandhas, are highly beneficial as part of asana practice. 

Think of it as an opportunity to incorporate more subtle yet powerful elements into your practice.

Tapping into the energetic centers shifts stagnant energy, bringing the practitioner closer to Samadhi or heightened states of pure consciousness.

This bandha is ideally performed with mudras, bandhas, and pranayamas. However, practicing independently should be performed after asanas and pranayamas and before meditation. 

So here are yoga poses to incorporate jalandhara bandha into your yogic practices:

1. Halasana

2. Sarvangasana

3. Tolangulasana

4. Viparita Karani

In Which Of The Pranayama Do We Apply Jalandhara Bandha?

No dedicated jalandhara bandha pranayama exists, but other mudras, bandhas, asana, and pranayamas accompany it. Here are some common ones:

• Nadi Shodhana
• Bhastrika
• Ujjayi
• Anuloma Viloma
• Kapalabhati
• Nauli Kriya

Contraindications And Safety

This throat lock is not suitable for those with the following conditions:

• High blood pressure
• Cardiac issues— the lock reduces the blood pressure initially. Excess breath retention can strain the heart
• High intracranial pressure
• Breathing problems
• Neck injury
• Vertigo
• Cervical Spondylosis

It is recommended that you learn bandhas under the guidance of a qualified yoga teacher or workshop. Here are some pointers to maximize safety within the lock:

1. Avoid inhaling or exhaling until the head is lifted and the shoulders are relaxed. This is to protect from any pressure on the brain, eyes, and inner ears.
2. Should any feelings of suffocation arise, immediately release the chin lock and take even breaths. Return to a sense of ease. 
3. It’s just as important to focus on lifting the breastbone as dipping the chin. 
4. Don’t press the chin in the clavicular notch— the meeting point of the collar bones. Instead, raise your shoulders and lock the arms straight in your seated position. Allow the chin to rest naturally between the collarbones.

Conclusion

So, we’ve taken the time to explore the theory and practice of the jalandhara bandha in-depth. 

If you want to broaden your knowledge, Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati is recognized internationally as one of the most complete yoga manuals today on bandhas.

The practice is set out in full in Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati, published by Bihar School of Yoga.

If you want the newest revised edition, you can buy it here.

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