jalandhara bandha

Jalandhara Bandha, the throat lock, is one of the classical bandhas in Yoga and Kundalini practice. It is performed by gently lowering the chin toward the chest while lengthening upward through the spine, creating an energetic seal in the throat region. This subtle but powerful lock helps regulate the upward movement of prana, calm the mind, and direct energy into the higher centers of awareness. It is commonly practiced during pranayama, meditation, mudra, and bandha work.

By creating gentle compression in the throat area, Jalandhara Bandha strongly stimulates the Throat Chakra (Vishuddha), supporting clarity, expression, and energetic purification. The inward focus and stillness of the posture also activate the Third Eye Chakra (Ajna), enhancing concentration, inner awareness, and meditative focus. As energy is contained and redirected upward, the practice may also support the awakening of the Crown Chakra (Sahasrara).

To practice:

Sit comfortably with the spine upright and the shoulders relaxed. Take a slow inhale and slightly lift through the sternum. Gently lower the chin toward the chest, bringing it toward the notch between the collarbones without collapsing the spine. Keep the back of the neck long and the chest softly lifted. Hold the position with calm, steady breathing or during breath retention practices, then slowly release the chin back to neutral when finished. Avoid creating strain in the neck or jaw and keep the face relaxed throughout the practice.